Beyond Kegels: New Pelvic Exercises to Help with Birth and in Bed
Pelvic Tilts: Pelvic tilts are fantastic for toning the pelvic floor and abdominals. “Start by lying on your back with your legs bent hip width apart,” says Mallett. Your heels should be lined up with your hips, and an exercise ball should fit comfortably between your knees. “Inhale to start and as you exhale, draw in the abs toward the spine, squeezing the ball and pulling your pelvic floor up,” says Mallett. It may seem like a lot to do at once, but once you get the hang of it, you’ll really feel a difference in your pelvic and core strength.
Once you have your abs pulled in toward your spine, you’re squeezing the ball and your pelvic floor is lifted, use your abs to move the pelvis into a tilt. Keep the abs tight and then release your muscles as you exhale and return to the starting position.
With discipline and daily practice of these exercises, you’ll have a tight and toned pelvic floor that is sure to make your life better before, during, and after pregnancy.
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