Pelvic Tilt
This pose helps strengthen the core.
Benefits:
It exercises the muscles of the lower back, abdomen, and buttocks.
How to Perform:
Lie down on the mat and fold your knees, keeping your feet on the mat and the palms of your hand alongside your hips, touching the mat. Maintain a neutral spine inhale while lifting your hips. Pause for three seconds and exhale slowly, bringing your hips back to the mat; rest for three seconds and repeat. Twenty repetitions per session of this movement should suffice.
Kegel Exercise
Kegel exercises strengthen the pelvic floor.
Benefits:
Pregnancy often results in a weakened pelvic floor which can result in a lessening of sexual pleasure and control on the urinary bladder.
How to Perform:
Lie down on your back, fold your knees with the soles of the feet touching the mat and your hands on the navel. Contract the muscles of the lower abdomen – the muscles that you would use to stop urinating mid-way – hold five seconds. Release and inhale, pause for five seconds and repeat. Practice twenty repetitions per session.