Post Pregnancy Transverse Abdominal Exercises

When you think about everything thing that has to go right, pregnancy and giving birth is truly amazing. However, those 40 weeks of gestation change your body, especially your midsection. After delivery most women expect their bodies to bounce back, but that's not how it works. It will take time to get your abs back in shape. Focusing on post-pregnancy transverse abdominal exercises will help tighten your core for a smaller waist and improved function.

  1. Transverse Abdominis

    • The transverse abdominis, or TA, is the deepest layer of your abdominal muscles. It lies below the rectus abdominis and the oblique muscles. This muscle comes from the sides of your body and travels horizontally to the center of your belly. The TA performs abdominal compression, so think of it as your natural girdle. Strengthening this muscle will help you achieve a smaller waist, as well as support your spine in all of your daily activities. Train your TA at least two to three times per week on nonconsecutive days.

    Drawing In

    • Drawing in will teach you how to activate your TA, and begin to strengthen this muscle. Before you do any postpartum exercise, get clearance from your physician. Lie on your back with your knees bent and head relaxed on the ground. Place your hands on your stomach right near your belly button. Inhale and feel your abdomen expand. As you exhale think of drawing your belly button up and in toward your spine. Your hands should sink down and feel your stomach tightening. At the same time you can also perform a Kegel by tightening your pelvic floor to increase the sensation in your TA. Hold for one to two counts and release. Repeat 10 to 15 times for one to three sets.

    Heel Slide

    • To challenge your TA a little more, add a heel slide to the draw in. Lie on your back on the floor with your head down and arms at your sides. Your knees are bent with feet flat on the floor. Inhale and expand your abdomen. As you inhale, slide your right foot out straight on the floor. Exhale and pull your belly button in toward your spine. At the same time, drag your heel back to the starting position with your knee bent. You can repeat with one leg 10 to 15 times, then switch to the other leg. Do one to three sets.

    Plank

    • A plank is a more advanced move that will not only work your TA but also your rectus abdominis and obliques. Kneel on the floor. Place your hands on the floor under your shoulders with your elbows straight. Straighten your right leg, and curl your toes under so the ball of your foot is on the ground. Do the same with your left leg. You should be in a pushup position with your body straight from the top of your head all the way to your feet. Tighten your abs and hold the position for 15 to 60 seconds. Relax and repeat up to two more times. If this is too challenging on your toes, do the exercise from your knees to begin.