Hey there mum-to-be, it's time for some exercise. Here's how to do the pelvic tilt, which is a great exercise for your first trimester
By Catherine CHUA Bee Hong Senior Principal Physiotherapist, Elizabeth CHAN Jiahui Principal Physiotherapist, KK Women's and Children's Hospital
Exercising during pregnancy comes with many benefits, including promoting muscle strength and endurance to meet the physical demands of pregnancy. It can also help control your blood glucose levels and blood pressure. Please consult your doctor before starting any exercise programmes. Ensure you avoid hot conditions, keep hydrated, and wear comfortable attire while exercising.
If you haven't been exercising regularly before pregnancy, start with an easy 15 minutes of activity a day. Then gradually increase that to 30 minutes a day, five to seven days a week.
Pelvic tilts are useful in helping to alleviate back pain. They reduce stiffness in the lower back and help to gently stretch the back muscles. They also strengthen your abdominal and buttock muscles.
Here are the steps for the pelvic tilt exercise:
Begin by lying on a mat with your knees bent and feet flat on mat. Tilt your pelvis forward to flatten your back onto the mat and hold for 5 seconds. Do not hold your breath doing this exercise and repeat the steps 10 times.
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Read these next:
The New Art and Science of Pregnancy and Childbirth 2008, World Scientific
Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore
This article was last reviewed on
22 Nov 2023
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