During pregnancy, the abdominal area in a woman's stomach goes through drastic changes. The main concern is the separation of the stomach muscles in a condition known as diastasis. To help tighten these muscles back up postpartum, do exercises that focus on the transverse abdominus (TVA). This is the interior abdominal muscle that gives support to the spine.
Step 1
Lie on your back with your knees bent and your feet flat on the floor. Press your lower back into the ground by contracting your abs. Feel your pelvis tip towards you. Hold this contraction for a full second and release. Do 15 to 20 pelvic tilts and three to four sets.
Step 2
Lie on your back in the same position as you did with the pelvic tilts. Hollow out your stomach by drawing your belly button in towards your spine. Breathe steadily and hold for 5 to 10 seconds. Release, take a few breaths and repeat 5 to 10 times.
Step 3
Lie on your back with your knees bent and feet flat. Tighten your abs and slide your left leg out until it is straight. Slide it back in and do the same with your right leg. Alternate back and forth 15 to 20 times and do three or four sets.
Step 4
Lie on the ground with your knees bent and feet flat. Lift your legs up and bring your knees towards your chest. Extend your right leg straight out until it is right above the ground. Draw it back in and extend your left leg the same way. Alternate extending each leg 10 to 12 times and do three or four sets.
Step 5
Lie on your back with your legs straight and your hands under your tailbone to take pressure off your spine. Lift both legs about 6 inches off the floor. This is your starting point. Extend your left leg up about 2 feet and lower it back to the starting position. As you are lowering your left leg, lift your right leg. Repeat this sequence in a scissor motion. Do 15 to 20 reps and three or four sets.
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