How to do it
You need: Exercise mat.
Lie on your back on a mat with your knees bent and your feet flat on the floor. In later pregnancy, do this sitting on a chair or on all fours instead of lying flat.
- Gently tighten your lower tummy muscles.
- Roll the top of your pelvis backwards so your lower back flattens towards the floor.
- Hold for a few seconds, still breathing normally.
- Relax back to the starting position.
Form cues
- The movement is small and comes from your pelvis.
- Your buttocks and legs stay relaxed.
- You feel your lower back gently flatten and then release.
Common mistakes
- Making the movement big or forceful.
- Pushing through your feet to lift your hips — this is a small tilt, not a bridge.
- Lying flat on your back for long spells in later pregnancy — use the sitting or all-fours version instead.
Safety: Stop and check with your physio or midwife if this brings on pain, and stop straight away if you feel dizzy or unwell.