Hollowing - before each exercise

Place one hand on your lower abdomen below your belly button

Breathe in and as you breath out, imagine drawing your lower abdomen only away from your hand and towards your back

It is important not to let your tummy dome or bulge while doing these exercises:

Example	Action
	Hollow your abdomen & tighten your pelvic floor muscles Flatten your back into the bed as your pelvis tilts Hold for 3 seconds while breathing normally Repeat 10 times
	Hollow your abdomen Keep your back flat on the bed Bring 1 knee towards your body as far as comfortable Hold for 10 seconds Repeat 3 times each leg
	Hollow your abdomen Lower both knees to the right as far as comfortable Bring them back to the middle Repeat 3 times each side
	Hollow your abdomen and tighten your pelvic floor muscles Gently lift your head and shoulders a little way off the bed Hold for 3 seconds then lower Repeat 10 times

Some women develop a gap between their stomach muscles during pregnancy (DRAM) that may be measured after delivery.  It is important to know how to measure this gap and what exercises to do to help reduce it.