Before trying these exercises, talk to your healthcare provider to make sure they are safe for you. Ask your healthcare provider how many times to do each exercise.
Pelvic tilt
This exercise stretches muscles in your buttocks and lower back. It also makes your stomach stronger and helps set up good posture.
-
Get on your hands and knees with your back straight. A mat can help cushion your knees.
-
Try to pull your stomach muscles in. Tuck in your buttocks. This will tilt your pelvis up. As your pelvis tilts, your back will rise toward the ceiling.
-
Hold and count to 5, then relax.
Leg lifts
This makes the muscles of your back, buttocks, and stomach stronger.
-
Get down on your hands and knees. Put your arms directly under your shoulders. Keep your knees shoulder-width apart.
-
Round your back. Then lift your left knee and gently bring it toward your elbow. Look at your knee as you raise it. (Stop moving your knee if you feel pressure in your stomach.)
-
Keeping your knee slightly bent, extend your leg. Lift your leg until you feel a stretch in your low back. Don’t lift your leg higher than your hip.
-
Hold for 5 counts, then lower your left leg. Repeat the exercise with your right leg.
Featured in
Online Medical Reviewer: Donna Freeborn PhD CNM FNP
Online Medical Reviewer: Heather Trevino
Online Medical Reviewer: Irina Burd MD PhD
Date Last Reviewed: 08/01/2024
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Need Help? We're Here for You
Our Member and Recipient Services Team is here to help you understand your benefits, find care, or resolve concerns.
800-510-9132
Call NC Quitline
Need support to quit smoking, vaping, or to quit other nicotine products? You can receive support including medicines free of charge:
800-784-8669
Schedule Transportation
Need transportation to a doctor's office, pharmacy, or other covered healthcare service? Contact us to arrange your ride.
800-510-9132
Provider Directory
Need to find a provider like a Primary Care Physician, Specialist, OB/GYN, or a Psychiatrist?
Provider DirectoryRelated Articles
Tailor Sit, Trunk Turn for Back Pain During Pregnancy
Before trying these exercises, talk to your healthcare provider to make sure they are safe for you.
Healthy Eating Habits During Pregnancy
Your health can affect your baby’s growth. Here are some ways to stay healthy.
Nutrition During Pregnancy
Not only is eating nutritious food good for you and your baby, it also can ease some of the discomforts of pregnancy. A balanced diet can help minimize symptoms, such as nausea and constipation.
Healthy Weight Loss After Pregnancy
Eating healthy and being physically active can get you back in shape after having a baby. But don’t rush it. Take it slowly.
