While pregnant, your abdominal muscles are stretched beyond their typical limits, which can make it difficult to re-shape and tighten these muscles following giving birth. If you delivered via vaginal birth, you should be able to resume abdominal exercises four weeks following giving birth, according to She Knows. However, if you delivered via Cesarean section, your stomach muscles may need more time to recover. Begin these muscle-building exercises slowly and carefully.
Quarter Curls
This take on a standard abdominal crunch from Parents magazine helps to re-build abdominal muscles without placing too much strain on the abdomen. Begin by lying on your back and with your feet on the floor. Your lower back should be on the floor and your stomach muscles engaged.
Lace your hands behind your head and leading with your chin, contract your stomach muscles and lift your shoulders off the floor. When your shoulders are lifted, hold the contraction for five seconds, then control your muscles as you slowly lower yourself back toward the ground. Repeat this exercise five to 10 times, then perform two additional sets.
Toe Taps
This exercise from Parents magazine helps to work your lower abdominal muscles, which may be especially weakened following pregnancy. Begin by lying on your back with your lower back on the ground and your stomach muscles contracted. Your hands should be at your sides. Begin with your feet on the floor, then pull your legs back in toward your chest, keeping your feet shoulder-width apart and your legs at 90-degree angles.
Lower one leg to the ground and tap the ground with your toe. Once one foot taps the ground, begin moving that leg back toward your chest and lower the opposite leg toward the floor. Perform this in a slow, controlled motion and repeat until you have touched each foot to the ground for five times.
Obliques Twist
This exercise from She Knows works the obliques muscles, which are on each side of your abdomen. Begin while lying on your back with your feet on the floor. Lace your fingers behind your head and inhale. Exhale, then twist, bringing your right elbow toward your left knee as your bring the knee toward your chest.
Lower the leg to the ground, then reverse the motion: bring your left elbow to your right knee. Repeat this action between 8 and 12 times and perform two to three sets.
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