How to Do Pelvic Tilt Exercises for Pregnant Women

Exercise is an important part of a healthy lifestyle, and while many women have concerns about exercising while pregnant, gentle exercise can actually be beneficial. Gentle exercise helps to minimize weight gain, reduce pain and stress on the body, balance moods and energy levels and even help ease childbirth. The pelvic tilt is just one type of exercise which you can enjoy during your pregnancy.

Difficulty: Easy

Instructions

Things You'll Need:

• Soft carpet, a throw rug or a yoga mat

1. Lay on your back on a comfortable surface, such as a soft carpet, a throw rug or a yoga mat. Bend your knees so that the soles of your feet rest flat on the floor and rest your arms palm down at your sides.

2. Inhale, engage the muscles of your abdomen and as you exhale gently lift your pelvic bone. While your pelvic bone should lift up off of the floor, the motion is more a tilt than a lift. Imagine the tops of your hip bones rolling in towards your stomach, reducing the space between your pelvis and your ribcage.

3. Inhale as you roll your pelvic bone back down to the floor. As you continue the pelvic lift, remember to keep your abdominal muscles tight and your buttocks clenched.

4. Continue the pelvic tilt for ten to fifteen repetitions before relaxing and continuing with your fitness routine.

Tips & Warnings

• While the pelvic twist is a very gentle exercise which you should be able to practice safely during your pregnancy, if you have concerns about your fitness routine or at any point experience pain or discomfort, consult your doctor.

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