How to Do Pelvic Tilt Exercises When Pregnant

Video Transcript

CAROLANN: This is how to do pelvic tilts while pregnant. Now, as we're getting ready for that delivery day, you want to really strengthen those pelvic floor muscles, all in that core area, so we're going to keep them nice and tight. So all we want to do is just tilt the hips forward and under. So you're just going to tilt under, contract the abdominal muscles - nice - and then release that. Good. And then tilt under and then release. And as she continues to perform the pelvic tilt exercise, we like to do this on a stability ball, especially when at the time of pregnancy, because what that will do is that will take the stress off the lower back. There is enough stress on that lower back as is without having to sit in a hard chair, even to sit on the floor or even being in a supine position on the floor. So the exercise ball is a great tool to utilize while performing some exercises, especially the pelvic tilt exercise. Now, you can even take this pelvic tilt and do some circles, nice and around using those abdominal muscles. Very nice. And this is also a great time to think about your Kegel exercises. Pull up and in through the pelvic floor area and then reverse that. So you can think about anything you can do for this pelvic area to strengthen those core muscles to get you ready for labor. So there are a couple of things to remember here: draw that navel in towards your spine; lift up through the pelvic floor muscles; and continue to breathe in through the nose, out through the mouth. And that is how to do pelvic tilts while you're pregnant.