Ease your lower back

Mother & Baby (UK) - - LIFE & KIDS -

This ex­er­cise strength­ens the big mus­cles in your bum and thighs. They can then help take the pres­sure off your lower back mus­cles, which worked hard through­out your preg­nancy to sup­port the weight of your grow­ing bump. As well as pro­tect­ing your back, this ex­er­cise also strength­ens your pelvic floor mus­cles, which are au­to­mat­i­cally ac­ti­vated dur­ing the move­ment.


Stand with your feet wider than your hips, with your feet slightly turned out. Keep your chest up and your shoul­der blades pressed to­gether.


Sup­port your baby by plac­ing one hand un­der his bum, and one on his back, then bend your knees, stick your bum out and squat down as if you are try­ing to sit in a chair. Sink to a range that you feel com­fort­able with, but don’t go any lower than knee level.


Press your heels into the ground and slowly rise back up to your start­ing po­si­tion.

Your baby is the per­fect weight to help you ex­er­cise. He’s at his light­est when you’re at your weak­est, but in­creases in weight to keep chal­leng­ing your mus­cles as you grow stronger.

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