How to do it
You need: Exercise mat, Pillows.
Lie on your side with your hips and knees bent and a pillow between your knees. Support your bump with a pillow in front and rest your head on your arm or a pillow.
- Keeping your knees bent, lift your top knee upward, opening from the hip a small way.
- Keep your feet resting together and your pelvis still - do not let your top hip roll backward.
- Lift only as far as stays comfortable, then lower slowly.
- Finish your reps, then turn over and repeat on the other side.
Form cues
- The movement is small and pain-free - opening about a hand's width is plenty.
- Your pelvis and back stay still; only the hip moves.
- You lower the knee with control rather than letting it drop.
Common mistakes
- Opening the knee so wide that it pulls or aches at the front of the pelvis or in the groin.
- Rolling your top hip and shoulder backward to get more height.
- Rushing the reps or holding your breath.
Safety: Stop and message your physio if you notice new pelvic pain or a dragging or heavy feeling; and stop and contact your maternity team straight away if you have any vaginal bleeding, are leaking fluid, are getting regular tightenings, or notice your baby moving less.