Abdominal Exercise for Postpartum

Kegels

• Often as soon as a week after childbirth women are encouraged to do daily Kegel exercises to strengthen their vaginal muscles. Lie face up on the floor. Bend your knees and put your feet flat on the floor. Squeeze your vaginal muscles and hold for 3 to 5 seconds. Do 5 to 10 reps. Try for three to four sets throughout the day.

Pelvic Tilts and Leg Slides

• Both pelvic tilt exercises and leg slides are good postpartum abdominal exercises, though check with your physician before attempting.

  Pelvic tilts are done lying on your back with your knees bent and your feet flat on the floor. Feel that your lower back naturally curves off the floor. Squeeze your abs and glutes as you tilt your pelvis backward to press your low back to the floor. Breathe out as you do so. Hold for 3 to 5 seconds. Take a deep belly breath in as you release. Do 10 reps.

  Leg slides are another good exercise to try once the pelvic tilts feel strong. Get into the same position as a pelvic tilt with your lower back pressed into the floor. Slowly extend your right leg by sliding your heel on the floor as you straighten your leg. The lower back should be completely flat. Bring the right leg back to its original bent-knee position and extend the left leg. Do five reps per leg.

Crunches

• Once the gap in your abdominal muscles is only one or two fingers apart you may be ready to do crunches. Lie on your back in your pelvic tilt position with the lower back down. Put your hands behind your ears. Breathe out and crunch up to 30 degrees from the floor. This should bring your shoulders off the floor. Keep the chin away from the chest and your neck relaxed. Breathe in deep as you lower yourself back to the floor with a smooth motion. Do 5 to 10 reps.