Top 10 Post - Natal Abdominal Exercise
A number of women experience trouble
bringing their abdomen back to its original tone and size after
childbirth. For most, a combination of Kegel 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. Try combining these with
Kegel exercises to get the maximum benefit.
The pelvic floor is a "sling" of muscles that supports your
internal organs, e.g. your uterus, bladder and kidneys. To keep the pelvic
floor (also called the Kegel muscles) strong, you need to exercise them.
You can find your pelvic floor muscles by stopping and starting the flow
of urine when you urinate. The squeezing that stops the flow of urine are
the pelvic floor muscles contracting. Now try contracting and relaxing
your Kegel muscles while sitting at your desk, driving in your car and
watching television! Aim for a goal of 100 Kegels each day.
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.
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
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.
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.
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
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.
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.
Stomach Tightener: Lie on the floor, knees bent and arms resting on
Lift up slowly, sliding your hands up your
thighs towards your knees. Breathe out as you lift up. Work up to at least
Note: Do this exercise slowly and it will
really give your stomach muscles a thorough workout.
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.
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
lift your head and shoulder off the floor, as your stomach muscles become
stronger. Change legs. Repeat 10 times alternating legs.
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. As pregnancy and childbirth can weaken the pelvic floor muscles which support your bladder,
it is important that you make Kegel a part of your workout routine. Kegel exercise strengthens muscles that hold the bladder and many other organs in place. 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
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.
body be the guide-never over do the exercises and stay committed.
Dated 25 November 2013