Exercising consistently before, during and after pregnancy reduces back pain, boosts energy, elevates mood, helps in delivery and reduces postpartum recovery time. Depending on your delivery method, you may begin gentle postpartum abdominal exercises as early as a few weeks. Upon your doctors approval, Kegel's, pelvic tilts and deep-breathing are effective abdominal exercises to begin with. Use caution when engaging the abdominals post pregnancy to avoid diastasis.
Kegel Exercises
Kegel exercises strengthen the pelvic floor, the lower part of your core. Your core consists of your abdominals, back, hips and pelvic floor muscles. Strengthening your pelvic floor muscles before, during and after pregnancy will help prepare you for more intense core exercises that isolate your abdominal muscles. You may do Kegel exercises lying on the floor, sitting or standing. Squeeze the pelvic floor muscle, hold for 10 seconds and relax. Repeat 10 to 20 times, one to three times a day. Practice engaging the pelvic floor only, while relaxing your butt, thighs and stomach muscles.
Pelvic Tilt
The pelvic tilt engages your pelvic floor, hips, butt, thighs and stomach muscles. This low stress exercise is an effective stepping stone to abdominal crunches. Begin the pelvic tilt lying on your back, feet flat on the floor and knees up toward the ceiling. Relax your head, neck and shoulders and place your arms comfortably to the side. Slowly pull the hips up toward the ceiling by engaging your core. Tilt your pelvic bone toward the ceiling and pull your belly button in toward your back. Hold for 5 to 8 seconds and release. Repeat this exercise 10 to 15 times.
Walking
Walking is a fat-burning cardiovascular exercise and an effective core exercise. Holding your torso upright naturally engages your core muscles. A brisk 15- to 30-minute walk will burn fat, strengthen and tone your core and lower body, give you an energy boost and elevate your mood. When walking, always keep proper posture. Make sure your shoulders are upright over your hips by visualizing a string pulling you up toward the sky from the middle of your head. Engage your core as you walk by visualizing your belly button pulling toward your back and slightly tucking your tailbone forward. If you are pushing a stroller, avoid hunching your shoulders forward.
Deep Core Breathing
Deep core breathing helps bring awareness into your core and abdominal region. Sit upright with your shoulders over your hips, relax your legs and close your eyes. Place your hand slightly below your ribcage upon your diaphragm. Slowly inhale through your nose, bringing your breath as deep into your core as you can. Hold and then slowly exhale, relaxing the abdominal muscles. Repeat this exercise 10 to 12 times.
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