The One Postpartum Exercise All Moms Should Be Doing

Pelvic Tilts

Figure 1: Pelvis

Figure 1: Pelvis

The pelvis is the large bony structure near the base of the spine to which the hind limbs or legs are attached in humans and many other vertebrates, see Figure 1 on the right. 

 

 
Figure 2: Pregnancy pulls the back forward, causing an exaggerated curve for the low back. 

Figure 2: Pregnancy pulls the back forward, causing an exaggerated curve for the low back. 

Figure 3: How pelvic tilts cause changes in the body.

Figure 3: How pelvic tilts cause changes in the body.

During pregnancy the baby weight pulls the belly forward and changes the center of gravity, as seen in Figure 2. The back gets an exaggerated curve, causing the pelvic to tilt forward. 

 

 

 

 

 

When the pelvis is tilted more pressure is put on the lower spine and hip joints. 

 

 

Benefits of Pelvic Tilts: 

  • Helps regain pre-baby posture
  • Strengthen abdominals & remove 'mommy pooch' 
  • Help reduce abdominal separation -> normally the abs separate a little during pregnancy, if the separation is significant it is called diastasis recti
  • Eliminates low back pain
  • Tightens pelvic floor
 

How to do a Pelvic Tilt: 


These are easy to do and can be done throughout pregnancy and soon after delivery! You can do them in the car, while breastfeeding, or in bed! There are also many variations depending on how you feel. 

Pelvic tilts on the floor. 

Pelvic tilts on the floor. 

  • Lie on your back with your knees bent.
  • "Brace" your stomach-tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your back is pressing to the floor and your hips and pelvis are rocking back.
  • Hold for about 6 seconds while breathing smoothly.
  • Repeat 8 to 12 times.

OR

Pelvic tilts on a medicine ball. 

Pelvic tilts on a medicine ball. 

  • Sit on a medicine ball, with legs parallel to the floor.
  • "Brace" your stomach-tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your spine is pressing towards the back of the room and your hips and pelvis are rocking back.
  • Hold for about 6 seconds while breathing smoothly.
  • Repeat 8 to 12 times.
 

Advanced Pelvic Tilts

She is moving her hips back and forth between 3 o'clock & 9 o'clock.

She is moving her hips back and forth between 3 o'clock & 9 o'clock.

Instead of only moving your pelvis forward and backward, pretend your pelvis is a clock and rock it towards all the numbers, 1 o'clock, 2 o'clock, 3 o'clock, etc until you make it around to all 12.