After your pregnancy, you may feel that your abs have lost their shape, definition and strength. Building these back up again can not only increase your confidence, but also help to prevent injuries. A strong midsection is vital for maintaining correct posture, protecting your spine and lower back, and encasing your internal organs. However, it's important that you focus on the right types of exercise, and gradually build up your workout intensity and volume, so as not to do more harm then good.
Pelvic Tilts
Before starting any demanding exercises, the first thing you should do is ensure that your abs are strong enough to hold you in correct pelvic alignment. During pregnancy, the weight of your baby may have caused you to arch your lower back slightly. After pregnancy, your body has been used to standing in that position, so you continue to constantly arch your back, which can lead to lower-back pain and weaken your abdominals. To rectify this, stand with your hands on your hips, and tilt your pelvis back and forth, as far as it will go. Find the midpoint, and hold the position by tensing your abs. You can also do this on the floor, if you prefer.
Scissor Kicks
Lie on your back, with your pelvis in its optimal position, as established above. Lift your right leg about 10 inches off the floor, and pause for a split second, then bring it back down slowly. As you bring it down, raise your left leg up 10 inches. Perform three sets of 10 repetitions per leg. Scissor kicks concentrate on your transverse abdominis muscle, or TVA, which is a deep-lying abdominal muscle. During labor, your rectus abdominis — the top ab muscle, can split. Strengthening your TVA can help to repair the rectus abdominis more quickly.
Pallof Presses
Stand to the left side of a cable machine, and grab the handle in both hands, with your arms in front of your chest. Step away from the machine so that there is tension on the cable, then press your hands straight out in front of you. Pause for two seconds, then bring your hands back in. Do five sets of five reps per side. According to strength coach Tony Gentilcore, Pallof presses train the stabilization function of your abdominal muscles yet don't place any excessive stress on your rectus abdominis, hip flexors or lower-back muscles.
Crunches
Crunches are the final exercise you should progress to because they require the most effort from your rectus abdominis, so you need to make sure that you have a good abdominal strength base before trying them. Lie on your back, with your pelvis in the neutral position, and bend your knees to 90 degrees. Curl your head and shoulders off the floor by squeezing your abs, pause for a second, then lower yourself again slowly. The range of motion should be quite small — don't try to force more movement than is necessary, and make sure you don't pull your neck forward. Do four sets of eight reps.
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