Postpartum Exercises for Your Abs
After giving birth, most women are concerned about getting their tummies back in shape. Some women may expect to be back to normal in little time – like the celebrity moms seem to do – but in fact it can take many months to get rid of a baby belly, and it may never fully go back to how it was before pregnancy. However, exercising those abdominal muscles along with a healthy diet can help you get back in shape.
Transverse Abdominal Muscles
The deepest lying muscles in your abdomen are called the transverse muscles. This group of muscles lies horizontally across your abdomen and helps to keep all your organs in place. If you want a flatter stomach, these are the muscles you need to target.
The transverse abdominals are connected to your rectus abdominals, which are most commonly targeted in traditional stomach exercises like crunches. While these types of exercises do not affect the deeper transverse muscles, other form of exercise like Pilates and yoga do.
The transverse abdominal muscles are also connected to your back, and so they will help reduce postpartum back pain and improve your posture.
Exercises
Here are some exercises that target the transverse muscles. Before you start any exercise routine, be sure to talk to your healthcare provider to make sure it’s safe.
1. The No-Crunch Crunch
Lie down on the floor with your knees bent and your feet flat. Place your hands right below your belly button on either side, then press two fingers on each hand into your lower abdomen area. Then, gently draw your lower abdomen to the floor as if a string was pulling down on your belly button – make sure you don’t move your pelvis or chest and continue to breathe normally. When you feel your muscles get tight, hold the position for 10-15 seconds, still breathing normally. Repeat this exercise ten times.
scissor kicks
2. Scissor Kicks
This move comes from Pilates. Lie down on the floor, then place your hands under your buttocks with your back pressed against the floor. Raise one leg about a foot off the ground, then lower it down as you raise the other leg. Do three sets of ten kicks.
3. Bicycle
Lie down on the floor with your hands behind your lower skull, supporting your neck. Lift up your head so that your shoulder blades are still touching the floor, and lift your legs to a 45-degree angle. Start cycling your legs as if you were on a bicycle. For extra work, try twisting your abdomen slightly so that your elbow touches the opposite knee when it’s close to you, alternating elbows. Do three sets of fifteen cycles.
4. Pelvic Tilts
Lie down on the floor with your knees bent and feet pressed flat. Slowly lift up your pelvis and hold it for a moment, then lower it back down. Make sure your upper body stays on the floor the whole time. Do three sets of fifteen lifts.
5. Plank
Get down on your hands and knees. Your hands should be shoulder-length apart with your elbows slightly bent, and your knees should be together under your hips. Press the bottom of your toes into the floor. Then draw your navel into your spine and raise your knees off the ground. Hold this position for one breath and then slowly lower down. You can work up to holding the position for longer. Do three sets of ten.
Brenda Lawrence is a physical therapist whose specialties include rehabilitation and weight loss. She owns the site Physical Therapy Aide for students interested in a career as a physical therapy aide.
