The smallest move in postnatal exercise, and why it is worth learning well
How to do a pelvic tilt after birth, how to pair it with your breath, how to progress it, and the signs that mean ease off.
Quick answer
A pelvic tilt is a gentle rocking of the pelvis, done lying on your back with knees bent: you breathe out, lightly lift your pelvic floor and draw your lower tummy in as your lower back eases towards the floor, then breathe in and return to neutral. It is one of the early exercises many postnatal leaflets suggest because it is low load, wakes up the deep core and can ease a stiff lower back. Start once your GP or midwife is happy for you to move, do 8 to 10 slow reps, and stop if you notice pain, leaking, heaviness or doming.
of first-time mothers had diastasis recti at 6 weeks postpartum (Sperstad et al., British Journal of Sports Medicine, 2016)
still had it at 6 months postpartum in the same study (Sperstad et al., 2016)
after birth is when the NHS postnatal check usually happens, a good moment to ask about exercise
What is a pelvic tilt?
A pelvic tilt is a small, controlled movement of your pelvis. Tilting it backwards (a posterior tilt) gently flattens the curve of your lower back; letting it return brings the curve back. There is no lifting, crunching or holding your breath. The work comes from your deep abdominal layer, the transverse abdominis, and the pelvic floor, working together with your breath.
Why pelvic tilts are an early postnatal exercise
Pregnancy shifts your posture and stretches the abdominal wall, and many new mums find their lower back feels stiff from feeding and carrying. Pelvic tilts appear in many NHS trust postnatal exercise leaflets, including some for recovery after a C-section, because they are gentle, easy to learn and easy to scale. The honest caveat is that there is little research on pelvic tilts on their own; their value is as a starting block that teaches you to coordinate breath, pelvic floor and deep core before harder moves. If you have not tried it yet, deep core breathing is the natural first step.
Before you start
Check with your GP or midwife before you begin, and follow any specific advice you were given after a C-section, a tear or a complicated birth. A quick diastasis recti self-check gives you a rough starting point for your tummy. You need a mat, bed or carpet and about five minutes, which fits neatly into baby's nap time.
Step 1: Lie on your back with your knees bent
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Rest your arms by your sides. If lying flat is uncomfortable, pop a thin pillow under your head.
Step 2: Find your neutral pelvis
Let your lower back rest with a small natural curve, so a flat hand could just slide under it. Your ribs should feel soft and heavy rather than flared up towards the ceiling. This is your starting position for every rep.
Step 3: Breathe in to prepare
Breathe in slowly through your nose, letting your ribs widen and your tummy and pelvic floor relax. Nothing moves yet; this breath simply sets you up.
Step 4: Breathe out and tilt
As you breathe out, gently lift your pelvic floor and draw your lower tummy in, then let that connection rock your pelvis so your lower back eases towards the floor. Keep your bottom on the floor and your shoulders relaxed. Think gentle, around 30% effort, not a hard squeeze.
Step 5: Breathe in and return to neutral
Breathe in as you let your pelvis roll back to the neutral position from Step 2, relaxing your pelvic floor and tummy fully. The letting go matters as much as the lift.
Step 6: Repeat slowly
Do 8 to 10 slow reps, once or twice a day to begin with. Stop the set if you notice yourself holding your breath, pushing through your feet or clenching your buttocks to make the movement happen.
Pelvic tilt progressions: find your level
| Level | Version | Ready to progress when |
|---|---|---|
| 1 | Lying on your back, knees bent | 10 smooth reps with relaxed breathing |
| 2 | Sitting tall on a chair or exercise ball | You can tilt without slumping your shoulders |
| 3 | Standing with your back against a wall | The movement stays small and controlled |
| 4 | On hands and knees, rounding and lengthening the back | Your tummy stays drawn in with no sagging or doming |
| 5 | Tilt, then peel into a small bridge | You can lift and lower without back or pelvic pain |
Common mistakes
- Using your bottom instead of your tummy. Squeezing your glutes hard lifts the hips; keep them soft.
- Holding your breath. Breathe out on the tilt every time.
- Making it too big. A small, precise tilt beats a large rock.
- Rushing. Count about three seconds each way.
Signs to ease off
- Coning or doming along the middle of your tummy; our guide to coning vs doming explains what it looks like.
- Leaking, heaviness or dragging in your pelvis.
- Pain in your back, pelvis, pubic bone or C-section scar.
If any of these keep happening, see your GP, midwife or a women's health physiotherapist. For persistent aches, our guide on easing postpartum back pain covers when to get it checked.
What comes next
Once pelvic tilts feel easy, the dead bug exercise is a natural next step, adding leg movement while your pelvis stays still. If you are deciding where to carry on, at home or in a group, our comparison of mum and baby fitness classes vs an at-home program weighs up cost, time and what the research says.
Want pelvic tilts inside a gentle, staged plan?
The Core Reconnect Program starts with breathing and pelvic tilts, then builds week by week towards stronger deep core work you can do at home. One-time purchase, no subscription. Use code GLOW20 for 20% off. Results vary from mum to mum.
Frequently asked questions
When can I start pelvic tilts after giving birth?
Many postnatal leaflets include pelvic tilts among the early gentle exercises, but check with your GP or midwife first and follow any specific advice you were given, especially after a C-section or a complicated birth.
Are pelvic tilts safe after a C-section?
Pelvic tilts appear in some NHS trust exercise leaflets for recovery after a caesarean because they are gentle. Keep the movement small, stop if your scar or tummy hurts, and follow the advice from your own care team.
Do pelvic tilts help diastasis recti?
There is little research on pelvic tilts on their own. They are useful as a first step that teaches you to coordinate breathing, pelvic floor and deep core, which later exercises build on. Results vary from mum to mum.
How many pelvic tilts should I do?
Start with 8 to 10 slow reps once or twice a day. Focus on smooth breathing and a small, controlled movement rather than numbers.
Can pelvic tilts help lower back pain after pregnancy?
Many mums find gentle pelvic tilts ease stiffness in the lower back. If pain is sharp, persistent or getting worse, see your GP or a physiotherapist rather than pushing through it.
Sources: NHS, Your post-pregnancy body and Your 6-week postnatal check; ACOG Committee Opinion No. 804, Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020); Sperstad JB et al., Diastasis recti abdominis during pregnancy and 12 months after childbirth, British Journal of Sports Medicine, 2016; Cleveland Clinic, Diastasis Recti.
This article is general education, not medical advice. Results vary from mum to mum. Please speak to your GP, midwife or a women's health physiotherapist before starting postnatal exercise, especially after a C-section or if you have pain, leaking or pelvic heaviness.