Abs after Childbirth
A number of women experience trouble bringing their abdomen back to its original tone
and size after childbirth. For most, a combination of time and abdominal exercises will
work. The change in a most women's bodies is due to the laxity of the abdominal muscle
wall. It is important to remember that your body has simply changed, and not necessarily
for the worse. Some exercises can help your abdomen return to its original size. If your
abdomen still does not seem to be returning to its original size and shape after you've give
these exercises a try, you may wish to look into an actual physical reason for this.
It is important that you regain the strength of your abdominal muscles, after the birth of
your baby as strong muscles help prevent lower back injury, prevent abdominal organs
from " dropping forward" through lack of support and help you to regain a flat stomach.
Regular abdominal exercises such as sit-ups and crossover sit-ups, which target the sides
of your abdomen, should not be done until a few weeks after delivery. A woman must also
allow her abdominal muscles to heal before putting more strain on them. Any weight loss
should be gradual and any exercise should only be done if it makes you feel better, not
worse.
If your muscles are weak, concentrate on the regaining the strength by performing "Pelvic
tilt" before trying anything harder.
1. Pelvic Tilt:- Lie on your back, knee bent up and feet flat on the floor. Place hands on
your stomach so that you can feel the tightening muscles. Gently tighten your stomach
muscles and push the arch of your back towards the floor. Squeeze your bottom tight.
Hold the position till the count of 6, and then relax.
2. Elbow to Knee lifts: Gently bring one knee and your opposite elbow together. Then
bring your other elbow and knee together. Work up to 20 rep, altering sides.
3. Ab Crunch: Lie on your back with your knees bent, feet on the floor and ankles
pressing down on the floor. Hold your hands behind you head and then raise your head as
you contract your stomach muscles. Breathe properly and work up to 10 rep.
4. Sit-Ups:- Lie on your back with your knee bent and hands alongside your head. Sit up
and touch you knee. Swing your hands up into the air repeat at least 10 times.
5. Elbow to the Floor: Sit on the floor, knee bent and hands together in the front. Slowly
lean backwards, pressing each elbow towards the floor. Repeat 2 one each side, and
gradually work back to your starting position. Repeat the whole sequence, working up to
10 repetitions.
6. Reach your toes: Lie on the floor with your hands just above your shoulders and bend
your hips so that your legs are vertical and crossed at your ankle. For a beginner, you can
bend your legs at the knees.
Lift your head and shoulders off the floor, gently reach up towards your toes and return to
the starting position. Work up to 12 repetitions.
7. Stomach Tightener: Lie on the floor, knees bent and arms resting on your thighs.
Lift up slowly, sliding your hands up your thighs towards your knees. Breathe out as you
lift up. Work up to at least 12 repetitions.
Note: Do this exercise slowly and it will really give your stomach muscles a thorough
workout.
8. Bi-cycling on Elbows:- Lie on your elbows and keep your lower back on the floor.
Now tighten your stomach muscles and alternatively kick your legs out in front of you.
Repeat 10 times on each leg.
9. Leg Stretch: Lie flat on the floor and hold your knees towards your chest. Place your
hands just below your knee for support. Lift your other leg off the floor at 45 degree
angle, pushing your lower back to the floor.
You can leave your head on the floor or lift your head and shoulder off the floor, as your
stomach muscles become stronger. Change legs. Repeat 10 times alternating legs.
10. Elbow to opposite knee:- Lie on your back, knee bent close to the chest, arms behind
head and elbows touching the floor.
Straighten right leg forward, slightly off the floor. Lift head, touch opposite elbow to left
knee. Repeat on opposite side. Working up to 15 repetitions.
These are some of best post-natal abdominal exercises. You need to understand that any
workout will show you long lasting effect only when combined with other parts of the
body , a cardiovascular regime and a well balanced diet ,one that is especially designed for
a postnatal woman.
Besides there are certain things you need to consider before starting on a post natal
workout like. past experience with exercise, consultation with your doctor before
commencing the workout, type of delivery you have had, stop immediately if you feel
dizzy or sick etc.
Let your body be the guide-never over do the exercises and stay committed
