Exercise 7:-

7) Pelvic Tightening

This exercise will strengthen the pelvic and vaginal muscles which you will need to use during delivery.

1. Lie on your back on the floor, use a pillow to support your head.


2. Put 1 hand under the hollow of your back.


3. Put the other hand straightened at your side.


4. Press your back down on your hand. Pull in your stomach muscles completely, tightening them as if you are trying to prevent yourself from urinating.


5. Hold this position for 2 to 3 seconds, then relax.

Note: Do this exercise Slowly. This exercise can also be done in 2 other ways

• when sitting with your hips right to the back of a chair with a hard back rest or


• standing with your back flat against a wall