Post-natal Abdominal Exercises

Having a baby means making many changes in your life: losing sleep, learning how to take care of a tiny person, and dealing with the “new body” that pregnancy caused you to have. Most women are eager to get to some abdominal exercises to firm up their now-stretched-out middles. The following exercises can be done in the first six weeks, provided that your “rec check” (see below) is okay. (Note: If you have had a C-section, wait until your 6-week checkup before beginning any exercise routine.)

The rec check is for diastasis, which commonly occurs during pregnancy. It is the separation of the two halves of the abdominal muscles down the middle of your belly. To check for diastasis, lie on your back with your head and shoulders propped up and your feet flat on the floor. Place the fingertips of your index and middle fingers 1-2 inches below your belly button with the fingers pointing toward your feet. Exhale and lift your head and shoulders. Feel for a ridge protruding from the midline of your abdomen. A 1-2 finger width gap is considered normal. For a gap of more than 2 finger widths, consult your obstetrician or midwife before performing any of the following exercises.

Transversus Abdominis
The deepest muscle layer in your abdomen is called the transversus abdominis. To work this muscle, kneel on all fours. Keeping your back flat, pull your belly button in towards your spine. Your abdominal muscles should tighten, but your back should not move. Hold for 5 seconds, relax, and repeat eight to ten times.

Pelvic Tilt
The pelvic tilt is an easy way to work your lower abdominal muscles. It can be done in conjunction with Kegel exercises to strengthen the pelvic floor, as well. Lie on your back with your knees bent and your feet flat on the floor. Try to tuck your tailbone underneath yourself and push your lower back into the floor. Hold for 5 seconds, relax, and repeat eight to ten times. This exercise can also be performed standing, sitting or on all fours. It is a great one to do while waiting in line at the grocery store, driving your car, or simply holding your baby.

Isometric Abdominal Contractions
This exercise is one that can be done while playing with your baby, making for some wonderful bonding time. Lie on your back with your knees bent and feet flat on the floor. Place your baby on your belly facing you. Take a deep breath in, raising the baby into the air. Exhale as you tighten your abdominal muscle by pulling your belly button in towards the floor. Inhale as you relax and bring the baby down. Repeat eight to ten times.

Baby Curl Ups
This exercise is another one that can be done with your baby. Lie on your back on the floor, knees bent and feet flat. Rest your baby on or just above your pubic bone so her back is resting against your thighs. Hold your baby securely under the arms. Contract your abs, lifting your head, neck, and shoulder blades off the floor. Go up in two counts and down in three. Repeat 15-20 times. This can also be done by raising your torso to one side or the other instead of straight up. This modification will work your obliques, the muscles that make up your waistline.

Reverse Baby Curls
Lying face up, bring your knees toward your chest. Place your baby on her stomach on top of your shins. Holding her there, contract your abs to gently bring your hips and buttocks off the floor. Lower and repeat 15-20 times. To enhance this exercise, add a curl up with your torso at the same time. (Note: Avoid this exercise if you have post-partum bleeding. It can cause air to rush into the still-healing open blood vessels at the placental site.)

Leg Slide
This can also be done with your baby resting on your stomach. Lie on your back with your knees bent and feet flat on the floor. Do a pelvic tilt to keep the small of your back on the floor. Slowly slide your legs away from your body, gradually straightening your knees. The aim is to use your abdominal muscles to prevent your back from arching. As soon as you feel your back starting to arch, bend your knees and return to the starting position. Repeat eight to ten times.

Information from:
Levinson, Debra, DC. Chiropractic Exercises for Pregnancy and Recovery. Max Publications, Inc., 1993.
Molnar, Felicia Eisenberg. KISS Guide to Pregnancy. Dorling Kindersley Publishing, Inc., 2001.
Scattergood, Emma. Mother & Baby Exercise. Sterling Publishing Co., Inc., 1995.
Spencer, Paula. Parenting Guide to Pregnancy and Childbirth. Ballantine Publishing, 1998.
Stoppard, Miriam. New Pregnancy and Birth Book. Ballantine Publishing, 1999.