The Gentle Mom-to-Be Workout

Modified Head Lift

  • Lie on your back with knees bent and feet flat on the floor.
  • Brace your abdomen by placing your arms across it as if you were hugging yourself.
  • Breathe out, lift your head and hold for three counts. Then slowly lower your head back to the floor.


  • Head lifts strengthen weak abdominal muscles, relieving backache and helping to support the baby.
  • The modified head lift helps to minimize the lower-back pain caused by an abdominal split.

Avoid exercising on your back for longer than a few minutes at a time. If you become dizzy, or if your healthcare provider has warned you not to lie on your back, do the pelvic tilt instead.

  VIDEO: Pregnancy Exercises

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