Header Ads

5 Postpartum Abdominal Exercises To Tighten The Abdomen

For all those mothers struggling with the postpartum "dog" or who have been diagnosed with diastasis recti (separated abdominal muscles), it is time to take control with these simple postpartum exercises. In addition to feeling good, it is essential to strengthening your core well with these postpartum abdominal exercises to prevent further problems in the future. Diastasis recti can cause several other issues, such as back pain, stool or urinary incontinence, pain or loss of sensation during sex, or even a hernia.


What is diastasis recti, and why does it occur?

 

Diastasis rectus is a common condition in which the abdominal muscles separate. In particular, the rectus abdominis, also known as the "6-pack" muscle, divides. The muscles separate due to the increased force against the abdominal wall. It affects at least 60% of postpartum women and is more

often after multiple births.

 


How to deal with rectal diastasis

 

Here's the good news, stop doing sit-ups! If you overload your muscles, the problem can worsen. The aim is to strengthen the deep abdominal muscles, so-called transverse abdominal muscles. It's important to start slowly, be consistent, and gradually work your way up as you build your abs after giving birth.

Here are five postpartum abdominal exercises to start today and do five days a week if you want to make a difference. While these exercises may seem simple, they will give you great results that you will experience if done correctly.


5 easy postpartum abdominal exercises

 

 

1. Pelvic slope

  • Lie on the floor with your knees bent and feet flat. Tilt your pelvis back, press your lower back against the floor, and compress your abs. Try holding it for 5 seconds while inhaling and exhaling.
  • Tip: Place your hands on your lower abdomen just inside the hip bones and feel the muscle contraction under your skin. When you use your hands to feel the squeeze, you know you are doing it right.
  • Count: Start with 5-10 reps in a session and build up to 20.


2. The bent knee falls

  • Lie on the floor with your knees bent and feet flat. Perform a slight incline of the pelvis and tone your abs while maintaining a slight lumbar curve. One by one, drop your knees to the side while keeping your pelvis straight. Come back to the center and repeat on the other side.
  • Tip: Make sure you drop your knee a few degrees to either side or until you feel your pelvis rotate. Again, you can put your hands on your hips to feel a rotation in your pelvis.
  • Counting: Start with five repetitions on each leg and work up to 15.

 

3. Abdominal orthosis with heel slides

  • Lie on the floor with your knees bent and feet flat. Perform a slight incline of the pelvis and tone your abs while maintaining a slight lumbar curve. One at a time, slide your heel in front of you until your leg is almost straight. Return to a bent knee position and repeat on the other side.
  • Tip: The trick to getting this right is to maintain a pelvic tilt and keep your abs supported throughout the movement.
  • Counting: Start with five repetitions on each leg and work up to 15.

 

4. Abdominal orthosis with gait

  • Lie on the floor with your knees bent and feet flat. Perform a slight incline of the pelvis and tone your abs while maintaining a slight lumbar curve. One at a time, raise each leg until it is parallel to the floor while maintaining the bent-knee position. Bring your foot back on the floor and repeat on the other side.
  • Tip: The trick to getting this right is to maintain a pelvic tilt and keep your abs supported throughout the movement.
  • Counting: Start with five repetitions on each leg and work up to 15.

 

5. Abdominal breathing

  • Lie on the floor with your knees bent and feet flat. Put your hands on your lower rib cage. As you inhale, you will feel your chest expand, and your stomach expand. As you exhale, feel your rib cage and stomach compress at the same time as you tone and strengthen your abs.
  • Tip: As you exhale, feel that your abs create a corset feeling around your waist.
  • Count: 10 deep breaths in each session.


If you continue to have abdominal problems or experience problems with your pelvic floor, it is best to see your doctor. You can be referred to a physical therapist who specializes in treating the pelvic floor. Stay tuned as we discuss how to advance your postpartum abs in the next blog post.


Disclaimer: Before embarking on this or any other fitness program, you should consult your doctor or another health professional to determine whether it is suitable for your needs. It would help if you did not rely on this information as a substitute for, or a substitute for, professional medical advice, diagnosis, or treatment. Always consult a doctor or other health professional if you have any concerns or questions about your health.


Read More:  Best 6 Nuts for weight loss for everyone


No comments

Powered by Blogger.