Beginning an abdominal strengthening routine post-pregnancy will tone and strengthen your core and help to speed up your recovery. Depending on your delivery and upon your doctor's approval, exercises such as Kegels, deep-breathing and pelvic tilts may be started 24 to 48 hours after giving birth. These simple exercise will begin strengthening your entire core and are gentle enough on the body to do every day. After six weeks, with your doctor's approval, you may increase the intensity of your core workouts.
Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles, which support the bladder, the bowel and the uterus. Kegels help keep blood flowing to the genital and perineal areas, which helps to heal vaginal tearing, swelling and bruising. You may start this simple exercise as soon as the day after delivery, with your doctor's approval. You may perform Kegels sitting or standing, anytime throughout the day. To perform a Kegel, contract the vaginal muscle as if you were holding back a stream of urine, hold for a minimum of 10 seconds and then relax. The American Pregnancy Association recommends repeating 10 to 20 times.
Bridge With Hip Rotation
The bridge with hip rotation strengthens the abdominals while producing subconscious activation of the pelvic core neuromuscular system, according to the article "Moves to Strengthen The Pelvic Floor" in the "Idea Fit Magazine." Begin lying supine, feet flat on the floor, with your knees hip width apart and up toward the ceiling. Slowly inhale and lift the hips and rotate the knees in toward each other, making sure there is no stress on your lower back. Exhale and release the hips back to the floor. Perform 10 repetitions of this exercise, one set with toes pointed outward and one set with toes pointed inward.
Head and Shoulder Lifts
Head and shoulder lifts are very effective for new moms who have diastasis. This exercise strengthens the rectus abdominus, the large stomach muscle that separates during diastasis. Begin this exercise lying supine on the floor with your knees up to the ceiling. Cross your arms over your chest, inhale and slowly tilt your chin toward your chest while lifting your head, neck and shoulders gently off of the floor. Hold this position and exhale slowly while visualizing your belly button touching your back, inhale and relax. Repeat this exercise 10 times gradually working your way up to 20 per day.
Leg Slides
The leg slide exercise gently engages the core, is simple and safe to do after vaginal or cesarean deliveries. Begin this exercise supine on the floor with your knees bent toward the ceiling, head and neck relaxed. Inhale and slide your right leg straight out until it touches the floor, exhale and bring it back to the starting position. Repeat the movement on the left side. Modify the movement so you do not feel any stress or pressure on your lower back or abdominal area by bringing your leg down only as far as it feels comfortable. The American Congress of Obstetricians and Gynecologist suggests repeating this exercise on both legs five to 10 times.
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