Core

Side-lying deep tummy exercise

Drawing in the lower tummy and pelvic floor while lying on your side — a gentle post-pregnancy core exercise described by the NHS.

Beginner Low impact Exercise mat
Movement diagram for Side-lying deep tummy exercise: lying on your side
Original diagram — start and finish positions.

How to do it

  1. Lie on your side with your knees slightly bent.
  2. Let your tummy relax and breathe in gently.
  3. As you breathe out, gently draw in the lower part of your stomach like a corset, narrowing your waistline.
  4. Squeeze your pelvic floor muscles at the same time.
  5. Hold for a count of 10, breathing normally, then gently release. Repeat up to 10 times.

Form tips

  • Keep breathing throughout the hold.
  • It should feel gentle — about a third of your maximum effort is plenty.

Common mistakes

  • Holding your breath.
  • Clenching your buttocks instead of drawing in the tummy.

Easier and harder

Make it easier

Hold for a shorter count.

Make it harder

Try the same draw-in sitting tall or on all fours.

Watch

10. After Birth: Your Stomach Muscles — NHS London on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Sources

  1. NHS: Your post-pregnancy body — checked 3 Oct 2026

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