Postpartum Exercises
by Beverley Brooke
Most
women are concerned with reshaping their newly formed ‘pooch’
after delivery. You know the sagging area of skin that used to
resemble your stomach?
The
good news is you can restore your abdomen to its pre-pregnancy
luster, or at least a semblance thereof. It will take a lot of
hard work however on your part.
Before
you start exercising your abdomen however, it is important that
you check for a separation or gap in your stomach muscles. 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.
©
Beverley Brooke
Article
by Beverley Brooke- Visit http://www.pregnancy-weight-loss.com
to ensure a healthy pregnancy for mom and baby and lose weight
after pregnancy.
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