Your main focus after giving birth should be to bond with your infant and recuperate. Once you're ready to start getting some exercise, begin with gentle routines such as strolling your baby around the block or swimming a few laps. Wait until your 6-week checkup to do any serious exercise, but once your doctor gives you clearance to exercise you can try some basic abdominal workouts.
Abdominal Breathing
Doing deep abdominal breathing is a gentle exercise that will help you de-stress and regain abdominal strength, says Sutter Health, a Northern California health network of hospitals and physicians. Begin by lying on a comfortable surface with your knees bent upward. Relax and allow your body to sink downward, then gently place your hands on your abdomen and close your eyes as you observe your breathing. Take a deep breath so that your abdomen and hands rise and stretch your abdominal muscles outward for five seconds. Next, exhale and pull your abdominal muscles inward toward your spine for five seconds. Repeat up to five times.
Pelvic Tilt
The pelvic tilt is a basic exercise that can help strengthen your lower abdominal muscles. Find an empty space on the floor, lie on your back, keep your knees bent and make sure your feet stay flat on the floor. Then, tucking your tailbone upward, push your lower back down into the floor and hold it for five seconds. Relax and repeat up to 10 times.
Bridge
The bridge exercise helps strengthen your core muscles, which include your abdomen, pelvis, lower back and hips. Start this exercise by lying on your back and bending your knees upwards. Then, tightening your abs, raise your hips from the floor until they are in alignment with your knees and shoulders. Hold this position for three deep breaths, return to the beginning position and repeat up to 10 times.
Leg Slides
Leg slides can help tone your abdominal and leg muscles. Start by lying flat on your back on a surface that will easily allow for some sliding movements. Bend one knee upward and, keeping your back flat, slide the heel of your straight leg up and back down the flat surface. Make sure you only slide your heel within a range that will keep your back flat on the ground. Repeat up to five times with each leg.
Simple Abdominal Crunches
Simple abdominal crunches are a modified version of the crunches you're probably used to seeing. This version will help you gradually regain abdominal strength. Begin by lying on your back, keeping your knees bent upward and your feet on the floor. Interlace your fingers and hold them behind your head. Lift just your head off the floor, pulling your abs toward your spine as you exhale. Repeat up to 10 times.
Member Comments