Toning with Pelvic Tilts during Pregnancy

A healthy diet in conjunction with toning exercises are recommended for any pregnant woman. Labor can be a long and painful process and it is believed that exercise can reduce the length of the labor process and reduce the intensity of labor pains. One of the exercises that is recommended during the entire pregnancy is the pelvic tilt.

Pelvic Tilt

The pelvic tilt is an exercise that is recommended during pregnancy. It is recommended especially during the third trimester because of potential back pain. In the final weeks and days before delivery, the body begins to ready itself to deliver and there may be some back pain associated with this. By doing pelvic tilts, back pain can be reduced or even eliminated. 

Benefits of Pelvic Tilts

One benefit of doing pelvic tilts is that this exercise will tone the muscles and the ligaments that support the internal organs. These muscles becoming stronger will help during the labor and delivery process when the time comes to push. Pelvic tilts are also great for easing tension in the body, helping with posture and giving the body a better overall appearance. This exercise is especially good for improving circulation.

Performing the Pelvic Tilt

The pelvic tilt is an exercise that can be done on all fours, standing, lying down or seated. The easiest position for a pregnant woman to do this exercise in is the all-fours position. To do the exercise, get down on your hands and knees. Be sure to keep your back straight and be sure that the head is in line with the back. Tighten the buttocks and abdominal muscles by pulling them in and upward. Lean the upper torso towards the floor and move your hips back and forth and then side to side. Hold each position for a few seconds. Return to the original position, being sure to keep the back straight. Repeat this move three to five more times. Keeping the back straight is very important for pregnant women to avoid the risk of injury.

If the standing position is preferred, a chair will be needed for support. Stand with your knees slightly bent and feet shoulder width apart.  Rotate the pelvis forward and hold for a second. Then rotate the pelvis back and hold for a second. Repeat this move five to seven more times.  Be sure the back is in a straight line.

Exercising during pregnancy is not something every woman wants to do. Pregnancy can be very hard on the body. A lot of women are tired, sick and just do not feel like themselves. Exercising does take motivation, but if that motivation can be found the benefits of exercising and pelvic tilts will be seen during pregnancy and into the postpartum period after the baby has arrived.


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