Some women
develop a gap in their stomach muscles as a result of the expansion that
occurs during pregnancy and labor. It can take anywhere from four to eight
weeks for this gap to close.
If you attempt to perform strenuous abdominal exercises
prior to this, you may permanently injure your abdomen. So be sure to check
before you engage in any stomach exercises.
Here’s how:
- Life flat on your back.
- Bend your knees.
- Place the fingers of your left hand palm facing you above
your belly button.
- Upon exhaling, lift your head and shoulders off the floor
while sliding your right hand up your thigh toward your knee.
Feel your abdominal muscles tighten. As you do so, check for
a gap between the edges of the muscle. If you have a gap that is more than two
or three finger widths, you should perform only moderate exercise.
The gap will eventually narrow to one inch or so, and at this
point you can typically safely perform crunches with no adverse effects. If you
are having difficulty assessing whether or not your abdomen has a gap, ask your
healthcare provider to point it out to you. This is actually a physical
condition referred to as diastasis recti (but no need to get technical here!).
Below you’ll find some of the best exercises for restoring
shape and flexibility to your stomach muscles:
Leg Slide This exercise can generally be started during the
first month post partum. You can do it while sitting on the floor watching your
baby.
- Lie on your back with knees bent.
- Tighten your stomach muscles while pressing the small of
your back against the floor, exhaling as you do so.
- Slide both your legs apart, so that they are moving away
from your body. At the same time, keep your back flat on the floor.
- Return your legs to the start position when your back
starts to arch.
- Repeat 5-10 times.
It is important that you pay close attention to your
breathing during the leg slide, and tighten your stomach muscles before your
slide your legs away from your body. Also pay attention to be sure the small of
your back is pressed against the ground.
Pelvic Tilt This is a great exercise for toning and
strengthening the stomach, and can be started shortly after delivery.
- Lie on your back with knees bent and feet flat on the
floor.
- Inhale while allowing your abdomen to expand.
- Upon exhaling lift your tailbone toward your belly button,
while keeping your hips on the floor.
- At the very top of the tilt squeeze and tighten your
buttocks for five seconds, then slowly release.
- Repeat.
Standing Pelvic Tilts A variation of the traditional pelvic
tilt, you can accomplish this exercise anywhere even on the go!
- Stand with your knees bend and legs hip-width apart.
- Place your hands on your upper thighs while resting your
upper body weight on your arms.
- Stick your buttocks out just enough to flatten your back.
- Inhale, and then as you exhale pull your pubic bone toward
your navel, pointing the tailbone downward.
- Repeat to a flat back position.
Head Lifts Consider this exercise a sort of ‘mini’ crunch
that you can try if your abdomen is still healing from the trauma of birth.
- Lie on your back with knees bent and feet flat on the
floor.
- Be sure your back is pressed to the floor.
- Lift your head off the floor and bring your chin toward
your chest.
- Hold this position and then return to start.
Seated Lat Rows This exercise actually works to tone the
upper arms and back. It is important that you establish balance in your exercise
routine. By working out your back muscles in particular, you’ll provide extra
support for your abdomen. For this exercise you’ll need either two light
dumbbells or milk containers filled with water.
- Sit on the edge of a chair.
- Bend knees and keep feet flat on floor.
- Place dumbbells or milk cartons by your feet.
- Bend forward and bring your chest to your thighs, while
keeping your back flat.
- Hold one milk carton or dumbbell in each hand, allowing
arms to hang down with palms facing one another.
- Bend your elbows and bring them up toward your shoulders.
Straighten arms, repeat 5-10 times.
Push – Ups Push ups can be done at any time, even during the
first couple of weeks if you are feeling strong enough. Push ups are a great way
to help strengthen your upper body, which will need to be strong to carry baby
around.
Article by Beverley
Brooke, author of "Ensure a healthy safe pregnancy for you and your baby",
visit http://www.pregnancy-weight-loss.com for
more on postpartum exercise
