Pelvic rocking
Why: This will help to stretch the hip muscles and pelvic floor in preparation for birth. It will also allow you to focus on relaxing on the inhalation which is really handy for birth.
How: Kneeling on your hands and knees, align your spine so that all of your natural spinal curves are present (i.e. not tucked under at the pelvis or arched in the lower back). If you’re in the third trimester, try and have your feet in line with or wider than your knees. This will open up the pelvis more than with the feet together. Inhale and bring your bottom towards your knees without tucking your pelvis. Imagine your sit bones moving away from each other. Exhale, draw the baby up into you and come back to the start position
Repeat x 15
Repeat 2-3 rounds of these three exercises and then take some big breaths and enjoy the rest of your day or night.
If you would like more pilates just like this in your life, head over to the Unwind Pilates Studio Instagram page. Laura shares tips and hints and can help you once the baby is born too with her Post Natal Program which is all online.
