You should feel the weight primarily in the legs and buttocks, not your lower back. If you feel in the lower back, then lower your hips slightly. Repeat 3-5 times. This exercise will strengthen your abdominal muscles. Lie on your back with knees bent.
Arms can be behind back, out in front, or crossed on chest.
Inhale, then exhale and raise head and shoulders off the floor. Inhale, and slowly lower your body. Repeat 5 times. After Delivery Light aerobic activity, like flat ground walking, can usually be resumed about one week after delivery, or as soon as you can tolerate it. Fatigue will also be a factor.