• Pelvic Tilts (for abdominal muscles): The pelvic tilt can be performed while lying on your back (if under 20 weeks), or standing against the wall (if over 20 weeks). Ensure your back is against the floor or wall with knees bent, feet resting on the floor. Place your hand in the small of your back, to find a space between your back and the floor or wall. Inhale and try to flatten the lower part of the spine against the floor, or wall. The buttocks should be relaxed in order to isolate the abdominal's. Exhale to release back to neutral spine.
  • Cat pose (for spinal flexibility): Start on hands and knees with a neutral spine. As you breathe in tilt the tail bone towards the ceiling and open the front of your chest as you look up. On the exhale reverse this curve. Push the hands into the floor to arch your back upwards, tucking tailbone under. Keep moving the whole spine a fully as possible in both directions in time with your breath.
  • Hamstring stretches: Stay on hands and knees. Inhale to extend your leg backwards so the toes touch the floor. Gently press your heel towards the ground and hold for a count of ten.
  • Hip circles (for pelvis and lower back): Stay on hands and knees, or stand up to perform pelvic rotations. Circle your pelvis in all directions.
  • Arm and Leg Raises (for back muscles and buttock): Kneel on your hands and knees with a straight spine. Lift your right arm forwards and left leg backwards to form a straight line with your spine. Pause in this position and breath. Ensure your pelvis is tucked under to stabilise the spine. Slowly release and lower your arm and leg. Alternate lifting the opposite arm and leg. If you have difficulty keeping your balance in this position, modify the exercise by performing only the leg or arm raises separately.
  • Kegels (for pelvic floor muscles): To exercise the pelvic floor muscles, try to imagine you are stopping urinating mid flow. Pulling the muscles of the vaginal area up and inwards. You should not feel your buttocks, thighs, or abdominal's tightening as you do this.
  • Frog pose (for back stretch) : Start on your hands and knees, with your knees wide apart and toes touching. Place your hands forward just a little in front of your head. Place a firm pillow under your buttocks to give support if needed. Sit back on your legs, buttocks to heels and stretch your arms forward to feel a stretch along the spine. Breathe and hold for a count of ten.
  • Wall Squats I (for abdominal muscles, buttock muscles and thigh muscles): Stand with your head, shoulders, and back against a wall with your feet about 1 to 2 feet away from the wall. Press your lower back into the wall and squat as if you were going to sit down, with the knees approaching a 90-degree angle. Come back up slowly, keeping your back and buttocks in contact with the wall.
  • Wall Squats II (for pelvic stability: stand against the wall as for previous pose. Take a firm pillow or block between your knees and squeeze. Do not hold your breath or clench your teeth. Hold for a count of ten. Take a strap or soft belt around your thighs, and secure it at hip width. Pull your knees apart so your thighs are bracing against the belt to prevent your legs moving wider than the hips. Breathe and hold for a count of ten.
  • Seated twists (for lower back): Sit on a chair sideways. Inhale as you lengthen your spine. Exhale and turn to the side taking hold of the back of the chair. Breathe and hold for a count of ten. Repeat on other side.