By Catherine CHUA Bee Hong Senior Principal Physiotherapist, Elizabeth CHAN Jiahui Principal Physiotherapist, KK Women's and Children's Hospital

Exercising during pregnancy comes with many benefits, including promoting muscle strength and endurance to meet the physical demands of pregnancy. It can also help control your blood glucose levels and blood pressure. Please consult your doctor before starting any exercise programmes. Ensure you avoid hot conditions, keep hydrated, and wear comfortable attire while exercising.

If you haven't been exercising regularly before pregnancy, start with an easy 15 minutes of activity a day. Then gradually increase that to 30 minutes a day, five to seven days a week.

Pelvic tilts are useful in helping to alleviate back pain. They reduce stiffness in the lower back and help to gently stretch the back muscles. They also strengthen your abdominal and buttock muscles.

Here are the steps for the pelvic tilt in four-point kneeling pose exercise:

You need to get down on your hands and knees on a mat for this pose. To ensure good posture, check that your shoulders are above your hands and that your hips are above your knees.

Relax your abd​omen and take a breath in. While breathing out, suck your belly in, imagining pulling your belly button up towards the spine. Tilt your pelvis backwards to flatten your back further and hold this position for 5 seconds. Repeat the steps 10 times.

Make sure your lower back is not arched throughout the exercise and do not hold your breathe. A great way to check your posture is to practice with a mirror on your side.

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Sources:

The New Art and Science of Pregnancy and Childbirth 2008, World Scientific

Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore​