Strong & Serene

From the all-fours position, lie on your right side, legs straight and slightly in front of your hips. Place a pillow lengthwise under the side of your belly and put your right elbow, forearm and palm on the floor. Place your left hand on the pillow in front of you, lift the right side of your torso away from the floor and draw your abs in. Tighten your pelvic-floor muscles, squeeze your buttocks, keep your hips aligned and still and gently flex your feet and lift your left leg to hip height [A]. While breathing normally, "draw" 8 small circles in a clockwise direction, then 8 small circles in the opposite direction without moving your hips [B] (see next slide for photo). Repeat sequence for 1 minute, then switch sides. Strengthens thighs, hips, buttocks and pelvic-floor muscles, giving you power for labor while promoting better balance.