Many new moms are excited to get back to exercising after having a baby. They want their bodies to return to the way they were before getting pregnant and they want it to happen fast. If you are one of these moms you should know there are many safe and effective ways to get back at it after your baby comes along.
Remember the first step should be to consult with your doctor to ensure your body is ready to start exercising again. Also, remember that although you may not feel like exercising it can provide benefits beyond just helping you shed those extra pounds. Getting out for a little exercise helps you reduce stress, gives you extra energy and provides you with a little me time, all things that are important for a new mom.
One of the biggest complaints amongst new moms is separation of their abs, a condition known as Diastasis Recti. This condition is defined as the separation of the rectus abdominus muscle into right and left halves. Usually the two sides of the muscle are joined at the linea alba at the midline of the body. This condition usually occurs during the second trimester of pregnancy as the growing uterus stretches the abdomen.
Women are often anxious to get their abdomen back to its pre-pregnancy state shortly after childbirth. It is important to remember excessive abdominal work and/or heavy lifting can continue to stretch and pull the abdominal tissue apart, doing more harm than good. Try starting gradually with these exercises:
Ly flat on your back with a rolled towel underneath your lower back with your knees bent and feet flat. Gently lift your head and shoulders off the floor. Grab either sides of the towel and pull together across the abdomen. This will gently pull the abdominals together the way it naturally should be. Do 15 repetitions, or less until your strength is built up, and repeat two or three times.
Ly flat on your back with knees bent and feet flat on the floor as in the first exercise, minus the towel. Place your hands on your abdomen with your fingers pointed down toward your pubic bone. Exhale and gently lift your head and shoulders. At the same time gently press down and in with your fingers, pushing the abdomen together. Complete 15 repetitions and repeat two or three times.
Ly flat on the floor with your legs extended. Place your hands under your buttocks supporting your lower back. One leg at a time, raise your leg and tuck you knee up towards your chest. Gently lower your leg back to the ground. Repeat with the opposite leg until you have completed 15 repetitions on each leg. Repeat two or three times.
Practice good posture. You can keep your body aligned while keeping your abdomen engaged all day long.
Always start gradually with any new exercises routine, especially after pregnancy. Be patient with your body while you are trying to get back to your pre-pregnancy weight. Your body has been through a lot and it won't return overnight, but keep at it and you can achieve your goals. If you continue having trouble with your abdomen, it might be beneficial to contact your doctor specifically if you are experiencing any pain.
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