During the nesting phase for my third child, I cleaned, labeled every shelf of the fridge, and created a 16 week DAY BY DAY postnatal exercise plan. That may have been insane, but I actually followed most of it (the fridge labels, however, did not last).
In the hospital I did lots of diaphragmatic breathing and seated pelvic lifts, but the day I got home I did the Heel Slide to Pelvic Tilt.
- Lay on the floor with knees bent (and try not to fall asleep). Sometimes I put a pillow under my head and shoulders, sometimes I didn’t. If you don’t use the pillow, make sure your lower rib cage doesn’t arch off the floor.
- Put your hands on your ribs and breathe in. Feel your ribs expand against your hands.
- Breathe out and lift from your pelvic floor into your inner-most abdominal muscles and then into your outer abdominal muscles. While maintaining this brace, slide one leg out and return.
- Breathe in.
- Breathe out and press your lower back into the floor (this is the Pelvic Tilt).
- Return your lower back to its starting position and repeat Steps 2–5 with the other leg.
You’ll notice I do this exercise very slowly. You want to focus on the breath and on contracting the pelvic floor and abs before moving the leg.
It is a small motion, but might feel difficult right after birth.
You might have a couple questions about the video, so I’ll answer them ahead of time.
No, you don’t have to do the exercise on a dirty hardwood floor. But you do need the ability to slide your feet.
Yes, I’m aware of that pile of cords to the side. My youngest is like a little cat.