Getting back into shape after pregnancy can be difficult, particularly if you are exhausted from caring for your baby all day. You can regain your pre-pregnancy shape by squeezing in a few stomach exercises any time you have five or 10 minutes to spare, but be sure to check with your doctor before beginning a postpartum exercise program.
Pelvic Tilt
The pelvic tilt exercise helps strengthen weak abdominal muscles. Lie on your back, with your hands at your side. Bend your knees, and press your back flat into the floor, using your abdominal muscles. As you tighten your abdominal muscles, lift your pelvis slightly, keeping your buttocks about 1 inch off the floor. Hold the position for 10 seconds, and repeat four or five times. As your abdominal muscles become stronger, increase the number of repetitions.
Leg Slides
Leg slides help tone both abdominal and leg muscles. Begin the exercise by lying on your back, with your knees bent. Place your hands by your sides. Take a deep breath, and slide your left leg until it rests against the floor. Release the breath, and bring the leg back up to the bent position. Perform the slide using the right leg. Repeat the exercise four or five times, alternating legs. The Healthy Women website recommends beginning leg slides four weeks after your baby is born.
Lean Backs
Lean backs can also help tone and strengthen abdominal muscles. Begin by sitting on the floor, with your knees bent. Extend your arms, keeping them parallel with your shoulders. Lean back slowly, stopping when you begin to feel weak. Do this exercise several times per day, and gradually increase the amount of the lean until you can lean back far enough that your back touches the floor. You will feel a pull on your lower abdomen as you perform this exercise. Ask your doctor if this exercise is safe for you if you have had a cesarean birth and your incision is not fully healed.
Considerations
A growing baby can force the abdominal muscles to separate into two sections during pregnancy. Before you begin postpartum stomach exercises, determine if you have an abdominal separation. Lie on the floor, with your knees bent. Raise your head and shoulders approximately 6 inches, and drop your chin toward your chest. Extend one arm, and place the other arm on your abdomen. If you feel a bulge or gap in your abdomen, you have a separation. If the gap is wider than two fingers, MayoClinic.com advises supporting your abdomen while exercising by crossing your hands over your abdomen. If you don't support the area, the separation could widen.
Member Comments