Pelvic rocking is an exercise that helps strengthen muscles in the back and abdomen, which will help support your back and prevent back pain later in your pregnancy. To do it, lie on the floor or a firm bed with your knees bent and your feet flat. Begin to rock your hips in a gentle, rhythmic way. Lift your hips and roll them as if you're doing slow hula hooping or belly dancing while lying down. The point of the exercise is to work your abdominal muscles while squeezing your butt muscles at the same time, strengthening both for the sake of your back.
It's safe to do this exercise until week 24. After that avoid lying flat on your back because your growing uterus can press down on blood vessels and decrease blood circulation.
Originally published in You & Your Baby: Pregnancy.
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