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Post-Natal Abdominal Exercises

Feb 17, 2011 | By Rachel Nelson
Post-Natal Abdominal Exercises
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When you are pregnant, your abdominal muscles can split to make room for your growing baby. Toning your abdominal muscles can be particularly difficult if you underwent a C-section to deliver your baby because the muscles will have been compromised during surgery. This does not mean, however, you can't tone the muscles. Before engaging in a post-natal abdominal exercise routine, get your physician's approval to ensure your muscles have healed sufficiently; this time frame is typically six to eight weeks.

Bridge

This exercise helps to strengthen your abdominal muscles without over-straining them following pregnancy, the Mayo Clinic explains. Start by lying on your back with your feet flat on the floor. Contract your abdominal muscles to lift your buttocks, hips and lower back off the floor. Leave your shoulders on the ground, creating a straight line from your knees to your shoulders. Use your buttocks and abdominal muscles to stay in this position as you breathe deeply for three counts. Lower your body to return to your starting position. Repeat the exercise three to four times.

Exercise Ball Crunch

This exercise tones your abdominal muscles while supporting your lower back with the exercise ball. Start with your feet flat on the floor with your knees over your ankles and your lower and middle back supported by the exercise ball. Your arms should be slightly overhead, or you can interlace your fingers behind your head. Contract your abdominal muscles to lift your shoulders and upper back off the exercise ball. Hold this position for one to two counts, then release the contraction. Repeat six to eight times, then rest for 30 seconds. Perform two additional sets to complete the exercise.

Pelvic Tilt

The pelvic tilt exercises your lower abdominal muscles and can be performed several times throughout your day for maximum effectiveness. Begin by lying on your back with your feet flat on the floor. Tilt your pelvis up slightly to place your lower back on the floor. Use your lower abdominal muscles and your buttocks to tilt your pelvis up even more, lifting your buttocks slightly off the ground. Hold this position for 10 seconds, then lower your pelvis to your starting position. Repeat 10 times.

Leg Slide

The leg slide exercise helps you to tone your abdominal and leg muscles simultaneously. To begin, lie on your back with your knees slightly bent or flat on the floor, whichever is most comfortable. Breathe in and slowly slide your right leg outward to straighten it, using your lower abdominal muscles. Once you extend your leg, exhale and bring your leg back in to your starting position. Repeat the exercise by extending your left leg. Repeat on each side eight times.

References

Article reviewed by Will McCahill Last updated on: Feb 17, 2011

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