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Third trimester exercises for easy birth


5 exercises and techniques to train for childbirth | Your Pregnancy Matters

You wouldn’t run a marathon without training for it. Childbirth should be the same way. Pregnancy, labor, and delivery is just as taxing – or more! – on the body.

You’re busy – working, maybe caring for other children, spending time with friends and family, living life. Where will you find the time to squeeze in extra exercise? Unlike a marathon, you don’t need to spend hours on end training. Practicing a few simple exercises and techniques can help relieve pain and discomfort and prepare your body to bring a child into the world.

Like runners have coaches, you don’t have to train alone. A physical therapist can help you remain more comfortable during pregnancy and labor, as well as prevent potential health issues down the line. Learn about the role physical therapists play in pregnancy and postpartum care, as well as five exercises and techniques you can practice to get your body ready for labor and delivery.

How can physical therapy help during pregnancy?

“I never would have thought about seeing a physical therapist.” Pregnant and postpartum women tell us this all the time.

The American Physical Therapy Association has published a Section on Women’s Health for nearly 40 years. Originally, it focused solely on the care of women before, during, and after pregnancy. While its scope has expanded over the years, helping pregnant and postpartum women remains a cornerstone.

If you think physical therapists only help patients recover from injury or surgery, you’re not alone. While rehabilitation is part of our job, we also focus on injury prevention. As the healthcare industry begins to emphasize wellness more, doctors and patients are becoming more aware of what we can offer during and after pregnancy.

Our team at the University Hospital Physical Medicine & Rehabilitation Clinic focuses on pelvic health. Along with treating male and female bowel problems, bladder dysfunction, and sexual health issues, we also are passionate about working with women during pregnancy and postpartum.

We can help you:

  • Learn to push during delivery
  • Lengthen pelvic muscles and soften tissue
  • Practice getting into labor positions
  • Practice relaxation techniques
  • Prevent or treat urinary incontinence
  • Relieve back pain
  • Relieve pain during sexual intercourse

When should I see a physical therapist during pregnancy?

Pain isn’t normal, and this doesn’t change just because you’re pregnant. While your body will change drastically during pregnancy, it doesn’t mean you need to feel uncomfortable or live with pain for 40 weeks or more.

We typically see patients after they have developed pain. Ideally, though, we would like to see you right after the first trimester to start pelvic floor exercises. These keep your pelvis strong and prevent incontinence or prolapse, in which organs such as the uterus fall down or slip out of place. You may have read in a magazine how to do Kegel exercises, but most women don’t do them correctly. We can make sure you are performing them effectively.

Over the course of the pregnancy, we will work with you on proper body mechanics. As your uterus grows, your center of gravity will shift, and your posture and coordination will change. Some muscles will become tight while others will loosen and weaken. We’ll teach you exercises and yoga poses that will strengthen and relax muscles and help you remain comfortable and injury-free.

About five weeks before your due date, we can train you and your partner to do perineal massage. This method relaxes and softens the perineum, the area between the vagina and rectum. It can decrease the likelihood of tearing during delivery.

You may think you know how to push, but you’re likely doing it wrong. We can teach you to push properly so you get the action you’re looking for without holding your breath.

We’ll also work on labor positions so you can get into and out of them comfortably. There is so much going on during labor that you won’t have time to think. By practicing a few things beforehand, they’ll become automatic.

Check with your insurance company about whether you have physical therapy benefits and if they cover wellness visits as well as injury rehabilitation.

Like all health fields, physical therapists specialize in certain areas. When looking for a physical therapist, a few questions to ask include:

  • Have you been trained specifically to treat pregnant or postpartum patients?
  • Do you do internal work if necessary? This includes intravaginal or intrarectal manual therapy treatment of the pelvic floor muscles, connective tissues, scar tissue, etc.

UT Southwestern physical therapist Ashley Rawlins demonstrates and explains five exercises and techniques you can use to prepare your body for labor and delivery.

Ashley Rawlins helps a patient correctly perform child’s pose.

5 exercises to train for labor and delivery

Exercise can prepare your body for an easier – and perhaps quicker – delivery, and it can help you return to your pre-baby weight sooner. If you weren’t active before pregnancy, there’s no time like the present to get moving.

Whether you’re new to exercise or an old pro, here are five exercises and techniques you can use to prepare your body for labor and delivery.

1. Child’s pose

This yoga pose helps lengthen pelvic floor muscles and ease discomfort.

Kneel down and sit on your heels. Then lean forward slowly and walk your arms out long in front of you. Breathe deeply. You also can rest your elbows on the ground in front of you with your hands supporting your head. As your belly grows, you may need to spread your knees farther apart to create space. If it’s uncomfortable to sit your backside on your heels, you can sit up higher.

Take care to not raise your hips above your heart. Talk to your physical therapist for other guidelines specific to you.

Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum.

2. Deep squat

Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum.

Stand with your legs wider than hip width. Slowly squat down as far as you can go with your hands pressed together in front of you.

Your physical therapist can talk with you about how often and how many deep squats you should do.

Ashley Rawlins watches a patient perform the cat pose in quadruped cat/cow.

3. Quadruped cat/cow

This yoga pose helps ease discomfort and decrease lower back pain.

Get on your hands and knees. Exhale and round your back as you tuck your chin toward your chest. Then inhale and gently arch your back downward and look up at the sky.

Ashley Rawlins points out the perineal body, or the area between the vagina and rectum.

4. Perineal bulges

This trains you to push during delivery without holding your breath. Holding your breath while pushing is call Valsalva. Valsalva can decrease the rate of blood flow back to the heart, lower maternal blood pressure, decrease maternal blood oxygen and blood flow to the placenta, and increase the risk for injury. It also can increase fetal head compression and fetal distress.

Perineal bulges should only be practiced in the last three weeks of pregnancy. Don’t practice them often because it can place excessive pressure on your pelvic floor structures.

Don’t practice perineal bulges if you have premature rupture of the membranes, vaginal bleeding during pregnancy, or pelvic organ prolapse. Talk with your doctor and physical therapist before starting perineal bulges. They can guide you in best practices and how often to do them.

When you practice perineal bulges, do it in your planned labor and delivery positions. Sit on a small towel running length-wise from front to back. Gently press your perineal body, or the area between the vagina and rectum, into the towel. Think about gently moving the sit bones – the bones you can feel in your glutes – apart and moving the tailbone away from the pubic bone.

You also can use a mirror to make sure the perineum is bulging out and down, not up and in, which is a Kegel and the opposite of what should be performed during delivery.

5. Perineal massage

Perineal massage lengthens and softens the tissues of the perineum. You can start this at 35 weeks of pregnancy. Perform this massage technique for 10 minutes once a day.

Take a warm bath or hold a warm compress on the perineum for 10 minutes to help you relax before the massage.

Sit or lean back in a comfortable position. Put a water soluble lubricant on your thumbs and perineum. Place your thumbs 1 to 1.5 inches inside your vagina. Press downward toward the rectum and to the sides until you feel a slight burning, stinging, or tingling sensation. Hold the pressure for two minutes until the area becomes numb. Breathe deeply and concentrate on relaxing the muscles.

As you continue to press down with your thumbs, slowly and gently massage back and forth over the sides of your vagina in a U movement for three minutes.

Relax and repeat the process once.

After you give birth, you may experience new physical problems that prevent you from fully enjoying life with your new baby. In part two of this two-part series, we talk about how to get your body back after birth.

To talk with a physical therapist about care before, during, or after pregnancy, request an appointment online or call 214-645-8300.

Exercises to help with labor

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Pregnancy exercise has many benefits and can even help prepare your body for labor. Below, we'll walk you through several of these exercises, share why each is helpful for pregnancy and labor, and explain precisely how to do them. You can do all of these exercises at home with minimal equipment.

Photo credit: iStock.com / Youngoldman

Working out during pregnancy can reduce backaches, constipation, and swelling; improve sleep, energy, and mood, and boost your overall health. Exercise is also a great way to prepare for labor and delivery.

One study found that women who exercised regularly during pregnancy had lower rates of c-section birth, less pain and discomfort during labor, and faster postpartum recovery.

While many types of exercise – such as walking, swimming, weight training, and aerobics – are beneficial during pregnancy, some exercises and stretches help with labor and delivery specifically. Here's how these simple exercises can benefit you, and how to do them properly:

Gravity exercises

Walking

Walking is a great way to increase your stamina and is a great cardiovascular exercise that can be easy on your joints. Toward the end of your pregnancy, walking can help your baby descend via gravity and because of the back-and-forth motion of your hips.

Birth ball

Birth balls can be used for sitting, rocking, stretching, or as support. Some of the best exercises to help with labor are birth ball exercises – in fact, women who participated in birth ball exercises, particularly in a class setting, have been found to have decreased labor time. Here are some ways to use a birth ball:

  • Sit on the birth ball and rock your pelvis forward and back, side to side, and in circles. This motion can strengthen your abdomen and relieve pelvic and back pain.
  • Sit and bounce up and down on a birth ball. The motion can help your baby descend toward the end of labor.
  • Trade out your desk chair for a birth ball while working, or sit on it while watching TV.

Hip-opening exercises

Squat

Squatting is a time-tested way of preparing for and giving birth. The exercise strengthens your thighs and helps open your pelvis.

  • Stand with your feet slightly more than hip-width apart and your toes pointed outward. If you need extra balance, hold the back of a chair or other object for support.
  • Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance – most of your weight should be toward your heels. Keep your gaze forward to avoid hunching and straining your back. Hold for a moment.
  • Take a deep breath and then exhale, pushing into your legs to rise to a standing position.

Butterfly stretch

Butterfly stretch is another movement that can open your pelvis and will stretch your inner thighs and lower back as well. Do this stretch gently and be careful not to overstretch, as your joints are looser during pregnancy.

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  • Sit with your bottom on the floor and your knees bent outward, the bottoms of your feet touching together in front of you. The closer your feet are to your body, the more intense the stretch will be
  • Keeping your back straight, lean forward enough to feel the stretch in your inner thighs and back, then hold for a few seconds.

Back-stretching exercises

Pelvic tilt

The pelvic tilt (also called the angry cat) is done on all fours, on your knees with your hands on the floor. It strengthens the abdominal muscles and can ease back pain during pregnancy and labor. To do it:

  • Get down on your hands and knees, with your arms shoulder-width apart and your knees hip-width apart. Keep your arms straight, but don't lock your elbows.
  • As you breathe in, tighten your abdominal muscles, tuck your buttocks under, and round your back. Curl your spine around your belly.
  • Relax your back into a neutral position as you breathe out.
  • Repeat at your own pace, following the rhythm of your breathing: Count to five as you slowly arch your back and tuck your pelvis under, and count to five as you slowly return to the neutral position. Repeat three to five times.

Back stretch

This exercise stretches the muscles along your spine and shoulders as well as the back of your legs. Try this stretch whenever you feel tension in your back. It can also help relieve muscle tightness during labor.

  • Facing a wall, bend forward from the hips until your legs and upper body form a 90-degree angle. Your back should be flat, and your legs straight or slightly bent.
  • Place your hands against the wall at shoulder level. Allow your head to relax and stay level with your arms as you face down, looking at the floor.
  • Press your hands into the wall as you lean backward from your hips until you feel a stretch in your back and in the back of your legs. Hold for five to 10 seconds, then relax and return your hips to the previous position. Repeat two to three times.
  • A variation of this stretch can be done standing in front of a birth ball and holding onto the birth ball instead of the wall. Exhale while stretching and curl your spine around your belly.

Child's pose

Child's pose will give your lower back a gentle stretch and can also be a mild hip opener, which helps prepare for delivery.

  • Sitting on your knees, open your knees outward and lean forward, lying your belly between your legs. Reach your arms forward on the ground and rest your forehead on the floor.

Pelvic floor exercises

Kegels

Kegel exercises work the pelvic floor muscles that support your pelvic organs – the vagina, urethra, cervix, uterus, bladder, small intestine, and rectum. Strengthening your pelvic floor muscles provides better support for these organs, and can help prevent or treat urinary stress incontinence.

There's even some evidence to suggest that having good control of your pelvic floor muscles may help during the pushing stage of labor. The theory is that if you can voluntarily relax those muscles, you can make it easier for your baby to be born. Pelvic floor exercises may also decrease the length of labor.

You can do Kegels anywhere – sitting at your computer, watching TV, or even standing in line at the supermarket. Your doctor or midwife can recommend specific exercises for you, but here are the basics:

  • First, "find" your pelvic floor muscles: Can you tighten the muscles around your vagina and interrupt your flow of urine when you go to the bathroom? If so, you've located your pelvic floor muscles and just performed a Kegel exercise. Practice several times while urinating to get comfortable activating that muscle group.
  • Once you know how to isolate and control your pelvic floor muscles, try practicing long, slow contractions: Increase the contraction strength for a count of five seconds, hold for another five, then relax slowly for a count of five. Think of the pelvic floor as an elevator that is moving up a floor for each count of five, and going down as you relax for a count of five. Work up to 10 or 15 long, slow contractions twice a day.
  • You can also perform "quick flicks": This exercise strengthens a different type of muscle fiber in the pelvic floor. Contract the muscles quickly by squeezing for two- to three-second pulses, doing 10 to 20 repetitions. Work up to 40 to 60 quick flick contractions twice a day.
  • Your abdomen, buttocks, hips, and thighs shouldn't move when you do these exercises, so if you're having trouble isolating the right muscles, ask your healthcare provider for advice.

Perineal massage

Your perineum is the area between your vagina and anus. Perineal massage means gently massaging the tissue around the back of your vagina so it can stretch more easily when your baby is born. This is something you can do yourself, at home, in the last weeks of your pregnancy to decrease perineal trauma or tearing during childbirth. Learn how to do perineal massage.

Breathing exercises

Deep, slow breathing

Breathing deeply while relaxing and focusing on your breath prepares you to breathe this way during labor. You can practice deep and focused breath as a method of relaxation at any time. It's also great to practice in moments of pain or stress, or whenever you feel your body tense up in any day-to-day moment.

  • Focus on your breath. Close your eyes if that helps.
  • Slowly inhale a deep breath through your nose, then exhale out in a sigh through your mouth.
  • Release all body tension as you exhale. Try to go limp to completely relax your body.
  • Each time you exhale, focus on relaxing a different part of your body.

Learn more:

  • Eight great benefits of pregnancy exercise
  • Tips for safe pregnancy exercise
  • Great pregnancy exercise: Walking

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Kandis Lake

Kandis Lake is a registered nurse, health writer, and mom of three kids. She lives in Utah and loves reading and adventuring with her family.

My pregnancy week by week

what exercises can and cannot be done during pregnancy

Preparing for childbirth

The birth of a child is not only an important event, but also one that requires a lot of preparation. In order for changes in the body of the expectant mother to proceed without harm to health, and for childbirth and recovery after them to take place without complications, exercises for pregnant women should be practiced. There are specially designed training programs, the purpose of which is to prepare for childbirth. But the permitted exercises that are not included in this complex help to support the woman's body during pregnancy and recover faster after childbirth. nine0005

How does regular exercise help during pregnancy?

  • Improve blood circulation and eliminate swelling.
  • Train the muscles of the pelvis, back and abdomen, "working" during childbirth most actively.
  • Eliminate the characteristic back pain due to a change in the center of gravity and an increase in body weight.
  • Helps improve sleep.
  • Strengthen the body and allow you to keep your figure, get in shape faster after childbirth.
    • nine0011 Develop diaphragmatic breathing, which facilitates contractions.
  • Allow the fetus to receive enough oxygen for healthy development.

Each trimester is characterized by its own set of exercises, depending on the changes taking place in the body. So physical activity for pregnant women in the early stages should be more gentle in comparison with the second trimester, since the body is only getting used to the birth of a new life within itself. Some exercises during pregnancy are completely prohibited. nine0005

What exercises can be done while pregnant?

The Internet is replete with techniques and methods of exercises for pregnant women, but you need to remember the main thing: before starting classes, you should consult a medical specialist leading the pregnancy. The body of each woman is individual, each has its own system of contraindications, as well as indications.

As with any sport, you need a system. You need to do gymnastics regularly - at least 10-15 minutes three times a week. If a certain exercise begins to bring discomfort - dizziness or a headache, unusual fatigue is felt, then the exercise should be stopped immediately. nine0005

In each trimester, a woman's body reacts differently to physical activity, so there are different sets of exercises for each period of pregnancy.

We should not forget that when doing physical exercises, you should not only listen to your feelings, drink enough water, but also take vitamin and mineral complexes for pregnant women.

During pregnancy, the need for vitamins increases, and with increased physical activity, vitamins and minerals are consumed more intensively than usual. In addition, the body "loses" some vitamins and minerals with sweat. nine0005

All vitamins and minerals necessary for mother and unborn child are usually contained in special vitamin-mineral complexes for pregnant women. For example, Pregnotona Mama is Omega-3 and the 15 most essential vitamins and minerals during pregnancy.

I trimester

Despite the absence of visible signs of pregnancy, the first trimester is the most dangerous for a woman because of the threat of losing a child. Therefore, first of all, you should learn breathing exercises, relaxation, give up all dangerous sports with a heavy load on the muscles, carefully monitor your condition. nine0005

If a woman did not go in for sports before pregnancy, it is necessary to start training with great caution, only on the advice and recommendation of a doctor.

At the same time, healthy physical activity can reduce the symptoms of toxicosis, mood swings, and depression.

The most important workouts for the period of the first trimester are breathing exercises, to strengthen the pelvic muscles, swimming and slow long walking for at least half an hour.

Breathing exercises will help the body relax, get the necessary amount of oxygen, and normalize blood pressure.

Walking at a moderate pace will also improve blood circulation and strengthen muscles. Be sure to keep an eye on your heart rate!

Swimming is the safest and most beneficial sport for a pregnant woman. Almost all muscle groups develop, and there is no great load on the spine and joints.

II trimester

In the second trimester, the expectant mother's body is already "getting used" to pregnancy, so you can increase the time and types of sports. At this time, you should prepare for an increasing load on the spine and muscles of the abdomen and legs, train the pelvic muscles for the upcoming birth. nine0005

Gymnastics, Pilates, fitness, yoga are allowed in the second trimester, but must be done under the supervision of a specialist working with pregnant women or in special groups for expectant mothers.

III trimester

In the third trimester of pregnancy, a woman loses her usual mobility, so most of the exercises are difficult and even dangerous. It is advisable to do all of them lying on your side or sitting, monitor your pulse and general well-being. Stretching exercises are not recommended for a long time. nine0005

The third trimester is preparation for childbirth, so the most necessary training during this period is for the pelvic muscles, breathing and relaxation (for rest between contractions). Despite the fact that a woman is constrained in her movements at this time, classes help her not to gain excess weight, normalize blood pressure, avoid back pain, swelling of the legs.

What exercises should not be done during pregnancy?

The most important dangers in sports during pregnancy are the possibility of injury; the fall; a circulatory disorder that is dangerous both for the mother’s body and for the fetus; increased stress on the spine and joints. nine0005

Therefore, the following sports are prohibited during pregnancy:

  • Games with a large number of players.
  • Equestrian sport.
  • Water skiing.
  • Sprint.
  • Cycling.
  • Scuba diving.
  • Exercises with deep back bends or squats.
  • In the third trimester, loads in a vertical position, as well as lying on your back, are prohibited. nine0012

Physical activity during pregnancy helps women prepare for the upcoming birth, recover faster after the birth of a child. But you need to take into account not only general, but also personal contraindications, as well as carefully monitor the state of the body so that classes do not harm, but only benefit.


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12 doctor-recommended exercises for pregnant women

March 21, 2021 Likbez Sports and fitness

Even if you have never been into fitness, now is the time to start.

Iya Zorina

Author of Lifehacker, athlete, CCM

Why do exercises for pregnant women

Scientists and doctors agree that pregnancy is not a reason to stop training. You should continue to engage in your usual physical activity as long as you feel comfortable doing it.

Moreover, women who are inactive before pregnancy are advised to add more movement, as exercise provides several benefits at once:

  • strengthen muscles, which helps you cope better with the extra weight you will gain during pregnancy;
  • improve blood circulation;
  • strengthen joints;
  • help with back pain that can develop as the belly grows;
  • have a positive effect on the duration of labor and its outcome;
  • reduce the risk of complications in late pregnancy and childbirth.

The American College of Sports Medicine recommends that pregnant women exercise for at least 30 minutes a day most of the week. But this applies to healthy women without contraindications to exercise. nine0005

How to know if you can do pregnancy exercises

While healthy women have little to no contraindications to exercise, there are several conditions where physical activity can be harmful.

Exercise during pregnancy is contraindicated in:

  • gestational hypertension;
  • preeclampsia;
  • rupture of membranes;
  • cervical incompetence;
  • bleeding in the second or third trimester; nine0012
  • multiple pregnancy at risk of preterm delivery;
  • placenta previa;
  • threatened preterm birth.

Exercise should also be used with caution in fetal growth restriction, extreme weight, and poorly controlled comorbidities such as type 1 diabetes, hypertension, seizure disorders, and thyroid disease.

Even if you feel fine and have no medical conditions, please consult with your pregnancy doctor before starting exercise. nine0005

He will assess the risks and your level of activity before pregnancy and give recommendations on the type, intensity and duration of your activities.

Things to consider when doing exercises for pregnant women

First of all, it is worth reducing the intensity to a comfortable level. Stick to the Conversation Rule: If you can carry on a conversation during a workout without getting out of breath, the intensity is right.

If you did not exercise before pregnancy, start with 15 minutes of exercise per day. Gradually bring this time up to 30 minutes, but not quickly - focus on the sensations of your body and do not overload. nine0005

Also follow a few rules:

  • always warm up before training and cool down after training;
  • avoid strenuous exercise in hot conditions;
  • drink enough water;
  • If you are going to work with a trainer, make sure that he has a special education and tell him about the pregnancy.

Exercises to Avoid During Pregnancy

There are several types of exercise that can cause unwanted effects or discomfort:

  • Movements in which you lie on your back for a long time (after 16 weeks of pregnancy). Because the weight of the abdomen compresses the main blood vessels that bring blood to the heart, lying on your back can cause weakness.
  • An activity that requires you to stand for long periods of time.
  • Contact sports that increase the risk of getting hit.
  • Exercises and activities that can lead to a fall. If you feel insecure, ask your relatives to insure. nine0012

Pregnancy Exercises

Here are some safe pregnancy exercises that you can do if there are no contraindications.

1. Wall Push-ups

This exercise will strengthen your chest muscles and the back of your shoulders.

Stand a step away from the wall with your feet hip-width apart. Press your palms against the wall at shoulder level, bend your elbows, and do a push-up. Keep your back straight, do not spread your elbows to the sides, place your shoulders at an angle of 45 ° from the body. Gradually bring the number of repetitions to 15.

2. Fitness Ball Squat

This exercise strengthens your hips and back, improves your ability to get into and out of a chair with new weight and a shifted center of gravity.

Stand up straight with a fitness ball between your lower back and a wall. Place your feet shoulder-width apart. Lower yourself down to a right angle at the knees. Make sure your heels do not come off the floor.

If you find it difficult to squat to a right angle at the knees, do the exercise as low as you can. Then straighten your legs, returning to the starting position, and repeat the movement. nine0005

If you feel unsure, ask someone to stand next to you to help if you lose your balance. Perform 10-12 times.

3. Leg raises on all fours

This exercise strengthens the muscles of the back and abdomen.

Get on all fours, place your wrists under your shoulders, straighten your arms. Raise your right knee and straighten your leg back parallel to the floor. Return it to the floor and repeat on the other side. Do 10 reps with each leg. nine0005

4. Steps

A functional movement that will help you strengthen your legs and buttocks and improve your sense of balance. You can step onto a step stand or a ladder rung. Make sure the chosen support is stable.

Step up the hill, then back down and repeat with the other leg. During the exercise, keep your back straight and fully press the foot to the surface of the platform.

Do as many reps as you can, depending on your fitness level. Stop when you get tired or the form of the exercise begins to suffer. nine0005

5. Elbow Side Plank

This exercise strengthens core muscles and helps increase stability and balance.

Lie on your left side, bend your knees so that your thighs are in line with your body. Then lift your body off the floor, resting on your knees and left forearm. Place your right hand on your right side. Hold the position for a few seconds, then lower yourself to the floor and repeat. Do 10 reps on each side.

6. Leg extension with lumbar support

This movement will help strengthen the abdominal muscles.

Lie down on a mat with a folded blanket under your lower back and place your hands on your forearms. Bend your knees at a right angle and place your feet on the mat. Straighten one knee, extending the leg, then return it to the starting position and repeat with the other leg. Do 10 times with each leg.

7. Bosu V-Position Hold

You can perform the ab hold while sitting on an unstable platform.

Sit on the Bosu with your knees bent at a right angle and your feet flat on the floor. You can stretch your arms out in front of you or leave them pressed against the platform if you feel insecure.

Lean your back straight and tighten your abs. Hold this pose for a few seconds, then return to the starting position and repeat. Aim for 10 reps.

If you find it easy to do the V-fold on two legs, try doing it on one. When you tilt your body back, lift one leg off the mat and extend it parallel to the floor. nine0005

Hold for a few seconds, then return to the starting position. Repeat 10 times and do with the other leg.

8. Seated Stomach Row

This exercise strengthens the muscles of the upper back.

Sit on a chair, press the band with your feet, placing it under the balls of your feet. Grasp the handles or loops of the expander, turning the brushes with your palms facing you. Lean your body forward with a straight back.

Overcoming the resistance of the elastic band, pull the handles to the belt. Feel how your shoulder blades converge. Return to starting position and repeat. Do 15 times. nine0005

You can also do this exercise while sitting on a fitball. It is good if there is a person nearby who can insure you in case of loss of balance.

9. Seated Band Deadlift

This exercise will strengthen the back extensor muscles.

Sit on a fitness ball or chair with your feet shoulder-width apart and your feet flat on the floor. Place the expander under the arches of the feet. Holding the handles in straight arms, bend at the hip joint. Bring your belly close to your hips, keeping your back straight, then return to the starting position and repeat. Do 15 reps. nine0005

To make this exercise harder, wrap the band around your wrists to provide more resistance and stress on your back muscles.

10. Backbend on all fours

Get on all fours with your knees under your hips and your hands under your shoulders with your fingers forward. Make sure your lower back stays neutral and doesn't arch. Pull in your stomach and raise your back to the ceiling, arching it in an arc. Leave your head hanging relaxed, do not block the elbow joint. Move within a comfortable range. nine0005

Hold the pose for a few seconds, then slowly return to the starting position. Again, check that the lower back is in a neutral position, and does not sag in an arch. Perform the exercise slowly and rhythmically 10 times, feel how the back muscles work.

11. Pelvic tilt

Stand up straight with your shoulders and buttocks against the wall, do not strain your knees or lock your joints. Pull your navel towards your spine so that your lower back is fully pressed against the wall. Hold for 4 seconds and relax. Repeat 10 times. nine0005

12. Pelvic floor exercises

Squeeze your pelvic floor muscles as if you were about to stop urinating. Pull your vagina in at the same time, as if you were going to wrap around a tampon.

To begin with, do these exercises quickly, contracting and relaxing the muscles. Then move on to slow movements, holding contractions for as long as you can. Try to hold out for 10 seconds.

Do 3 sets of eight compressions each day.

When to stop exercising

Pay close attention to how you feel.

Learn more