Once you have your doctor's blessing and you feel ready, you should begin postpartum abdominal exercises, suggests the American Council of Obstetricians and Gynecologists. If you had a C-section, this will be after a minimum of six weeks. Abdominal exercises are necessary to strengthen the stomach muscles weakened from childbirth.
Tummy Vacuum
The tummy vacuum exercise isolates and strengthens the transversus abdominis, which is sometimes called the belt muscle. The exercise is simply an isometric abdominal contraction. You may be able to do this exercise along with Kegels before you are cleared for other abdominal exercises, but ask your physician first. To perform the tummy vacuum, lie on your back with your head supported by a folded towel or thin pillow. Bend your knees and put your feet on the floor a few inches apart. Place a rolled-up towel between your knees. You may place a small object on each side of your belly button or rest your palms on your stomach. You will need to do this for feedback that the exercise is done correctly. Next, squeeze your abs in and toward the floor as you push your lower back flat. You will see the objects lower or feel your hands move down as you stomach contracts. Additionally, squeeze the towel between your knees.
Modified Crunch
Unlike a regular crunch, your shoulders do not come off the floor. This exercise could also be called head lifts because that is the only thing you are lifting besides your arms, which only follow the head to support your neck. Lie face up on the floor with your knees bent. The feet are hips-width apart and flat on the floor. Bend your elbows and place your hands on the back of your head. Next, lift your head a few inches off the floor but do not pull on your head. Contract your ab muscles as explained in the previous exercise as you lift your head and press your lower back down.
Modified Hip Lifts
Hip lifts emphasize the lower abdominal muscles. The movement in this exercise is small and the legs remain bent, unlike regular hip lifts. Lie face up on the floor with your fingertips behind your ears and your elbows bent to the sides. Bend your knees to 90-degree angles and raise them above your hips. The lower legs are parallel to the floor. This is your starting position. Next, squeeze in your abs, tuck your tailbone to flatten your lower back and slowly roll your hips 2 inches off the floor.
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