Resuming exercise after having a baby is an important step to strengthening the abdominal muscles that are weakened by the birthing process. The time when you're ready resume activity will depend on what your midwife or doctor says, though the American College of Obstetricians and Gynecologists says when you're ready to exercise you should. Typically, there is a six-week minimum wait before doing postpartum ab exercises, and the exercises you should do are limited to specific, gentle exercises.
Pelvic Tilt
The pelvic tilt is a gentle abdominal exercise that is appropriate for women ready to exercise after having a baby. The pelvic tilt exercise is aptly named because tilting your pelvis forward and backward is all the move requires. To perform this exercise, lie on your back and place your head on a pillow if you wish. Bend your knees and place your feet on the floor a comfortable distance from your butt. Your back should naturally curve off the floor. Then, exhale and squeeze your abs as you push your lower back into the floor and tilt your pelvis. Your body should not come off the floor. Squeeze your glutes too. Next, relax your abs and let your back arch off the floor as you tilt your pelvis in the opposite direction.
The No-Crunch Crunch
The no-crunch crunch exercise is an easy exercise done lying on the floor. Your body remains on the floor instead of your head and shoulders lifting as in a crunch. To perform the no-crunch crunch, lie face up on the floor. Bend your knees and place your feet flat on the floor. Put your palms on your lower stomach next to your navel. Push down gently with your fingertips into your stomach to feel your muscles. Next, squeeze your abs just enough that you feel them tense slightly. Hold the abdominal contraction for 10 to 15 seconds, but do not hold your breath.
Scissor Kicks
Scissor kicks work your abs to stabilize your back as you move your legs in the air like the blades of scissors. This exercise is different from the more advanced scissors exercise that has both legs in the air at the same time and at a higher distance from the floor. To do scissor kicks, lie face up on the floor. Place your hands under your butt and straighten your legs on the floor. Then, lift your right leg about 10 inches up toward the ceiling. Lower your right leg back to the floor and then lift your left leg the same distance. Keep your abs squeezed tight during the scissor kicks exercise.
Member Comments