Lower tummy muscle exercises
By the time your baby is at least six weeks old, you can do this exercise on your hands and knees. You will be
able to feel the muscle contracting more in this position.
Exercise 1
1. Get down on your hands and knees, either on the bed or on the floor. Make sure your back is level and your
tummy muscles are relaxed.
2. Breathe in and as you breathe out, tighten your pelvic floor muscles. The feeling is one of "squeeze and lift."
Imagine that you are trying to stop yourself from passing wind and trying to stop your flow of urine mid-stream, at
the same time. Try to pull your belly button in and up at the same time. Hold the squeeze for up to 10 seconds
whilst breathing normally. Try not to hold your breath or arch your lower back whilst doing this (this is easier said
than done!).
3. Relax everything for at least 5 seconds before repeating up to 10 times.
Exercise 2
1. Stay on your hands and knees, either on the bed or on the floor. Make sure your back is level and your tummy
muscles are relaxed.
2. Breathe in and as you breathe out, tighten your pelvic floor muscles and pull your belly button in and up.
3. Now lift your left arm straight out in front of you and hold it there for up to 10 seconds. If you lose your pelvic
floor or tummy muscle contraction, stop and start again. Remember to breathe! Repeat up to 10 times with the
left arm and then do the whole thing again with the right arm.
Exercise 3
1. Stay on your hands and knees, either on the bed or on the floor. Make sure your back is level and your tummy
muscles are relaxed.
2. Breathe in and as you breathe out, tighten your pelvic floor muscles and pull your belly button in and up.
3. Now lift your left leg out straight behind you. Aim to hold this position for up to 10 seconds without holding your
breath or allowing your pelvic floor or lower tummy muscles to relax. Repeat up to 10 times with the left leg and
then do the whole thing again with the right leg.
Exercise 4
1. Stay on your hands and knees, either on the bed or on the floor. Make sure your back is level and your tummy
muscles are relaxed.
2. Breathe in and as you breathe out, tighten your pelvic floor muscles and pull your belly button in and up.
3. Lift your right arm out in front of you and your left leg out behind you at the same time. Remember to breathe
normally whilst you do this and hold your back still. Hold this position for up to 10 seconds and then relax. Repeat
up to 10 times. Then do the whole thing again but this time using your left arm and right leg.
Bridging exercises
These exercises help tone your tummy, bottom and thigh muscles.
Exercise 1
1. Lie on your back on the floor or on the bed.
2. Bend your knees by sliding your feet up towards your bottom.
3. Breathe in and as you breathe out, tighten your pelvic floor and belly button and then lift your bottom into the
air as high as is comfortable. Keep breathing normally and hold this position for around 5 seconds whilst
breathing normally.
4. Slowly lower your bottom back to the floor.
5. Relax your pelvic floor and lower tummy muscles. Repeat these exercises up to 10 times.
Exercise 2
1. Lie on your back on the floor or on the bed.
2. Bend your right knee by sliding your right foot up towards your bottom.
3. Keeping your left leg straight, lift it slightly off the floor.
4. Breathe in and as you breathe out, tighten your pelvic floor and belly button and then lift your bottom into the
air. Try not to allow your left knee to wobble and keep your hips level (i.e. don't allow one hip to drop lower than
the other). Keep breathing normally and hold this position for around 5 seconds.
5. Slowly lower your bottom back to the floor.
6. Relax your pelvic floor and lower tummy muscles. Repeat up to 10 times.
7. Now do the same with the other leg.
Hip exercises
1. Lie on your right side with both your knees bent towards your chest.
2. Breathe in and as you breathe out, tighten your pelvic floor and lower tummy muscle.
3. Keeping your heels together, lift your left knee up towards the ceiling. Don't allow your hips to roll backwards.
You may find that you can only lift your knee a small amount before your hips want to roll backwards. Don't be
tempted to lift it higher. Hold for up to 5 seconds and then lower. Repeat up to 10 times.
4. Switch over so that you are now lying on your left side and repeat the exercise up to 10 times with your right
leg.
Sit-ups
You may begin some gentle sit-up type exercises at this stage. Traditional sit-ups mainly exercise the upper
tummy muscles rather than the "problem" area below your waist. However, this version works on your lower
tummy muscles too.
1. Lie on your back on the floor or on the bed.
2. Bend your knees by sliding your feet towards your bottom.
3. Breathe in and as you breathe out, tighten your pelvic floor and lower tummy muscle and squash the small of
your back into the bed or floor.
4. Holding this position, gently lift your head and shoulders off the floor or bed. Hold for 3 seconds and then
slowly lower. Only relax your pelvic floor and lower tummy muscle once your head and shoulders are back down.
Try to breathe normally throughout this exercise. Repeat up to 10 times.
