Side reaches help to strengthen your oblique abdominal muscles that run down each side of your abdomen. To exercise these, you can remain lying on your back on the floor, with your knees bent and your arms lying comfortably beside your body. Take a deep breath in, and then breathe out, performing a 'stomach compression' (by pulling your belly button in towards your spine). At the same time, tilt your pelvis towards your belly, by flattening the small of your back on the floor. Lift your head slightly forward, and towards one shoulder, turning your neck and head to one side. As you breathe out, reach down with the hand on the same side you are leaning towards, moving down as if to reach towards your heel or foot.
Image 12-16 shows how to do a side reach.
Only stretch to the point where it feels comfortable to reach to. Breathe in as you slowly return to your resting position. Repeat this on the opposite side. Try about 2 - 4 repetitions, in about 2 to 3 lots, relaxing your back and abdomen in between. You can repeatedly exercise one side before changing to the other, or alternate sides between repetitions.
Pelvic tilts
Pelvic tilts strengthen your lower back, abdominal muscles and pelvic floor muscles. You may have done these exercises during your pregnancy to help relieve back pain.
You can do pelvic tilts by lying on your back on the floor, with your knees bent and your arms lying comfortably beside your body. Or you can tilt your pelvis by leaning with your back up against a wall, feet slightly apart and knees slightly bent.
Perform a 'stomach compression' (by pulling your belly button in towards your spine). Once in position, slowly breathe in. Then breathe out, lifting your hips off the floor (or away from the wall), towards your belly. Your shoulders should not leave the floor or wall. Then pull up your pelvic floor muscles, and squeeze your buttocks. Hold this position for about 5 seconds, then release and relax.