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Kegels: Kegels are exercises that strengthen the pelvic floor muscles. To do a Kegel, squeeze the muscles you use to stop the flow of urine for 10 seconds, then relax for 10 seconds. Repeat this exercise 10-15 times, three times a day.
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Squats: Squats can help strengthen your leg muscles and prepare you for the squatting position often used during labor. Stand with your feet shoulder-width apart, and squat down as if you’re sitting in a chair. Make sure your knees don’t go past your toes. Hold the squat for a few seconds, then stand up. Repeat 10-15 times.
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Lunges: Lunges can help strengthen your leg muscles and improve your balance. Stand with your feet hip-width apart and take a big step forward with one foot. Lower your body until your front knee is at a 90-degree angle. Push back up to the starting position and repeat with the other leg. Do 10-15 reps on each leg.
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Pelvic tilts: Pelvic tilts can help relieve lower back pain and strengthen your abdominal muscles. Lie on your back with your knees bent and feet flat on the ground. Flatten your lower back against the floor by tightening your abdominal muscles. Hold for a few seconds, then release. Repeat 10-15 times.
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Cat-cow stretch: The cat-cow stretch can help relieve back pain and improve flexibility in your spine. Get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone. Exhale and round your back, dropping your head and tailbone. Repeat 10-15 times.
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