Another lovely, gentle pregnancy exercise that you can do at any stage of pregnancy and post-natally even if a diastasis is present (a gap between the stomach muscles). This exercise mobilises the spine and feels like a massage if done slowly. Try 3 rounds of 10 repetitions.
This is an excellent pregnancy exercise for activating the core in a safe and gentle way. The quadruped superman is safe to do at any stage of pregnancy – and if you feel unable to perform the exercise properly try lifting a leg without the opposite arm. Try 3 sets of 10-15 reps per side every other day to help support and strengthen the core.
The Pelvic Tilt is an excellent exercise to do throughout your pregnancy and post-nasally to keep your core muscles engaged and working. Very simple and easy to do – you can even do the movement standing or sitting on a static seat if you don’t have a birthing ball. Try for 3 rounds of 20 tilts. This exercise also helps to repair any diastasis recti postpartum and is gentle enough to start doing as soon as you’ve had your baby.