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This exercise works on core muscles of abdomen and back. And stronger muscles ensure lesser back pain during the pregnancy.
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Pelvic tilt is a very gentle exercise that can be done even by women who have been prescribed bed rest.This exercise works on the core muscles of abdomen and back.
• Strengthens abdomen & back muscles
• Reduces back pain
• Helps during second stage of labor
1.Use a non-slip mat for this exercise.
2.Lie down flat on the floor with your feet on the floor and knees pointed towards the ceiling.
3.Place your hands flat wide on the floor next to your hips
4.Focus on your spine. You will realize that there is a small segment which is not touching the floor. If you try to place your hand under the small of the back, it will fit easily. It is this gap that we will work on.
5.Consciously press your back into the floor. You will feel your abdomen cave in visibly.
6.Hold for 4 counts and return to starting position.
7.Repeat 8 times.
8.Remember to breathe normally throughout the exercise
Discontinue the exercise immediately if you show any of the following signs:
• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leaking fluid or bleeding from the vagina
• Increased soreness in the back
• Can be done to relieve back soreness
• Do not do any exercise on your back for more than 2 min
• Avoid exercising on an empty stomach