Core stability workout to alleviate lower back pain during pregnancy.
Oblique twists
Sit on the stability ball or chair, with both arms raised horizontally out to the side at shoulder level. Turn your upper body to the right as you exhale, then inhale as you return to the centre. Exhale again as you turn to the left and inhale as you return to the centre position.
Repetitions: 20
Sets: 2
Leg raises
Sit on the ball or chair and again lift both arms straight out at shoulder level. Raise your right leg as you exhale, keeping your left foot on the floor. Turn your torso to the right, taking care to maintain your balance. Then, lower right leg to the floor and turn back to the centre as you inhale. Repeat for the other leg.
Repetitions: 20
Sets: 2
Pelvic floor exercises
Sit on the ball or chair, leaning forward so your elbows rest on your thighs. Tighten the pelvic muscles (located around the vagina), and hold for a count of four while you exhale slowly, then relax. To do this, imagine your vaginal muscles pulling up inside you. Try not to tighten the muscles of your buttocks and keep your torso relaxed throughout.
