After childbirth, many women have trouble bringing their abdominal muscles back to their pre-pregnancy tone and size. Although the body has changed, it is still necessary to maintain strong ab muscles, as this will help your body support itself and keep your organs from moving forward. There are several exercises you can do after the birth of your baby to keep these muscles toned and in shape.
Pelvic Tilt
For this exercise, lie down on your back with your knees bent and your feet flat on the floor. Place your hands on your stomach and slowly tighten the muscles in your stomach as you push your pelvis and lower back into the floor. Flex your buttocks and hold this position for six seconds. Relax and bring your body back to a neutral position.
Isometric Abdominal Contractions
The best thing about this exercise is that it can be done while you are spending time with your new baby. Lie on your back with your knees bent, as in the pelvic tilt position. Place your baby on your stomach so he is facing you. Inhale deeply with your stomach and lift your baby up. Exhale and tighten your stomach muscles. Hold this position for a few seconds and then inhale as you relax and lower your stomach.
Baby Curl-Ups
Keeping the same position, rest your baby above your pubic bone so she is sitting down and her back is on your thighs. Hold her under the arms and raise your head, neck and shoulders off the floor. This should look like a half-sit-up movement, coming up in beats of two and going down in beats of three. Do this exercise for 15 to 20 repetitions.
Leg Slides
Again on your back with your knees up, place your baby on your stomach. Begin by doing a pelvic tilt and pressing your back into the floor. Once there, slowly slide your legs out until they are straight. The key to this exercise is to use the abdominal muscles to maintain contact between your back and the floor. If you feel your back arching, bend your knees and return to the neutral position. Do these in repetitions of eight to 10.
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