After giving birth, you may notice your stomach muscles have become weakened. This can especially be true when you have undergone a cesarean section, which involves the cutting of several key muscles in the abdomen. If your body has had sufficient time to heal and you have been cleared for exercise, practice abdominal exercises three times per week.
Pelvic Tilts
This exercise from BabyCenter.com can be performed in the first month after pregnancy if your doctor clears you for exercise. Begin by lying on your back with you feet flat on the floor. Take a deep breath in, and observe your abdomen rising. Now exhale, and lift your tailbone toward your belly button, but keep your hips on the floor. After you lift your tailbone as high as you comfortably can, tighten your buttocks muscles, and hold for three seconds. Release the buttocks, and slowly lower your pelvis to the starting position. Repeat this exercise eight to 10 times.
Leg Slide
According to the Better Health Channel, this exercise benefits your lower abdominal muscles, but is gentle enough not to place extra strain on your post-natal abdomen. Begin by lying on your back with your feet on the floor. Contract your abdominal muscles, and start to slide your legs away from your body. Do not go so far that your lower back comes off the ground. When you reach this point, begin to pull your legs back in toward your starting position. Repeat nine additional times. Rest, and then perform three additional sets. Better Health Channel notes that at first you may experience difficulty stretching your legs, but as you grow stronger, you will be able to reach further.
Head and Shoulder Raises
This exercise from BabyCenter.com will help you to regain strength and increase your repetitions performed with practice. Begin by lying on your back with your knees bent, feet flat on the floor and your hands interlaced behind your head. Inhale and take a deep breath. Tighten your abdominal muscles and slowly lift your head off the ground with your chin leading toward the ceiling. Next, bring your shoulders off the ground as high as your stomach muscles will allow. After reaching the highest point, slowly lower your shoulders and head back to your starting position. Repeat this exercise eight to 10 times. Rest, then perform up to two additional sets if you are able.
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