Abdominal Exercises After Childbirth

As if going through labor and getting accustomed to life with a newborn baby isn't hard enough, trying to get your stomach back to its pre-pregnancy state is a challenge for most women. Your time is already stretched between feedings, changing diapers and general baby care, so finding time for yourself to exercise is about as difficult as finding the energy to exercise. But with a little dedication and perseverance, you can sculpt your baby bulge down to a comfortable size.

  1. Pelvic Tilt

    • The pelvic tilt is the most basic of postnatal abdominal exercises and should be done first gradually before any attempt at more difficult abdominal exercises. This is because the abdominal muscles are weak after childbirth and need time to become strong enough for vigorous muscle movements. Check with your doctor before you begin any exercise regiment.

      For the pelvic tilt, lie on your back with your arms at your sides and your knees bent so your feet are flat on the floor. Tighten your stomach muscles and pull your pelvis upward, pushing the arch of your back into the floor. Hold this position for a few breaths and then release. Repeat for 10 repetitions.

    Stomach Tightener

    • Lie on the floor as if preparing to do a crunch, but rest your hands on your thighs. Slowly lift your chest upward and slide your hands up toward your knees, exhaling as you come up. Inhale as you lower yourself back down to starting position. Complete this for up to 12 repetitions.

    Elbow to Knee Crunch

    • Laying on the floor with your knees bent at a 90 degree angle, place your hands on the back of your head so that your elbows are pointed out. Lift your head and shoulders and bring your right elbow and left knee together so they touch. Alternate with your left elbow and your right knee. Alternate knees and elbows for 20 repetitions.