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Post Pregnancy Core building Exercises

Post Pregnancy Core building Exercises

Weight loss and fitness take patience, time, and discipline; if things are pushed too soon, other problems can arise. It can take 6-12 weeks to return to a pre-pregnancy state – sometimes longer – so don’t give up!

With proper training, and beginning as early as 24-48 hours after birth, you can avoid many problems and work toward rebuilding and toning your body the right way.

Always check with your doctor before beginning this routine, since all mothers and all deliveriesare different. Restrictions may apply to you that prevent your doing theseexercises immediately. Begin only when your doctor clears you, and always remember that patience and time will help – so don’t get discouraged!

If your ribs and upper back move, like in a crunch, the upper portion of yourabs is emphasized. However, if you move your pelvis and lower back, the lower abs are emphasized. So in order to emphasize your lower abs your pelvis must move or abs must work to keep your pelvis stable when your legs move.

Learning the art of Breathing

The skin and muscles tend to become loose and jelly-like and might lack the neuromuscular awareness to work properly. This is why it is important to usebreathing techniques in order to  shorten the abdominal wall to its previous length. As you inhale, your chest and abdomen should expand; as you exhale, your chest and abdominal wall should flatten. This concept is important when retraining your core after birth. The muscles in your belly must shorten before they can be strengthened. Exhaling while pulling your abs in shortens and strengthens with each outward breath.

As the body’s balance changes with enlargement of abdomen,  it is important to take your centre of gravity downward, while keeping your spine stretched up and your chest open. This upright, graceful stance will make you feel elegant and confident and also allows more space to be created around the diaphragm, which needs to find room to contract downward so that you are able to breathe really deeply and fully.

Beginners exercises

In addition to breathing exercises a women can begin with postnatal exercises after 24-32 hrs of normal delivery. Additional exercises that can be taken over are:

Additional Exercises:

In case of vaginal birth you start off the exercises early but in case of cesarean section give some time to your body to recover.  You can however practice deep breathing, posture correction and complete body stretching.

As with any exercise program, lower ab toning exercises after pregnancy need to be started off slowly and then slowly made more challenging with more repetitions and possibly even some weights for resistance. With these core training exercises after pregnancy, you will not only be a fit and healthy mom, but you’re also going to look good while you do it.

What is Diastisis Recti?

A spreading of the midline of the abdominal wall, it is usually detected in later pregnancy, and is present if you can feel a separation of greater than three fingers. The extent of diastisis should be checked three days postpartum by lying on your back with knees bent, placing fingers in midline of abdominal wall and lifting your head up. Feel for the separation below your fingertips; if it’s greater than three fingers, make the exercise modifications outlined above  until the diastisis is corrected.

Note: Before you do any lower ab toning exercises after pregnancy, make sure that you get the permission of your doctor. In some cases, you may need to wait for a few weeks to start any exercise program in order to let an episiotomy or a cesarean scar heal completely.

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