Pregnancy is an amazing feat of nature and the end result is something that enriches your life forever. After having delivered your bundle of joy, it’s time to look at your core and at getting that central part of your body strong again.
There are some key exercises you can do to help work your core postpartum and Breaking Muscle outlines what exercises will work best for this.
1. Belly Breathing – Belly breathing is quite easy to do. Simply allow your stomach to expand and contract as much as possible while you actively inhale and exhale as deeply as possible. You work your muscles without overdoing it.
2. Abdominal Bracing – Lie face-up on the floor. Brace your abdomen by contracting your entire abdomen as if you were preparing to get hit in the stomach. This is your starting position. From here, perform different movements such as raising one or both arms overhead or extending your legs while keeping your back flat against the floor.
3. Pelvic Tilt – You may have heard of this one before. Lie on your back with your knees bent and feet flat on the floor or propped on a ball. Brace your abdomen and tilt your pelvis back by pressing your lower back into the floor. Hold this position for five seconds then repeat.
4. Yoga Boat – Sit on the floor with your knees bent. Brace your abdomen, slightly lean your torso back while lifting your feet off the floor. Lift until your shins are parallel with the floor, your back is straight and your hips are flexed to ninety degrees. Extend your arms forward to a comfortable position to help maintain your balance. Hold here for at least thirty seconds.
It gets a little tougher now, but by this stage, you will have worked your way up to doing some planks.
5. Dolphin Plank – Place your elbows on the top of a stability ball and extend your legs out behind. Brace your abdomen and hips, straighten your back and hold the position for at least thirty seconds. This exercise is basically just a standard plank but you’re adding in the instability of the ball.
Simple but effective, you can do these from home and build up your core muscles again. As with most exercises, even if you can’t make it out to the gym, you can achieve a lot at home.