Pregnancy puts so much pressure on the belly that it can cause the abdomen muscles to stretch sideways – a condition known as diastasis recti. After childbirth, this separation doesn’t always go back to normal on its own. While it’s not usually painful, it can weaken your core strength, which makes it more difficult for you to do certain movements.
Realistically, it will take some time to rebuild your core muscles. But with these low-impact postpartum workouts, you can speed up the process and feel stronger. Be sure to get your doctor’s approval before doing any exercise after giving birth!
Diaphragmatic Breathing
Always begin your postpartum core exercises with deep breathing. It’s one of the most, if not the most, fundamental techniques for retraining your core strength and closing diastasis. Beyond that, this practice can also help relax your mind, reduce the risk of developing a chest infection, and gently mobilize the healing tissue of your C-section scar without touching it.
Diaphragmatic breathing can be performed in any position. You can even do it lying down as you unwind before sleep. To practice, inhale through your nose while focusing on expanding your rib cage. Then, exhale through your lips as if you’re trying to blow out birthday candles. Repeat for several minutes, maintaining a slow and steady rhythm.
Pelvic Tilts
If you want to regain your core strength, you need to do it from the inside out. Working up your pelvic floor and transverse abdominis with pelvic tilts is a good place to start. This beginner core workout can also help alleviate , a common complaint among new moms, by promoting .
Start by lying on your back with your knees bent and feet flat on the floor – hip-width apart. Rest your arms comfortably at your sides. Next, inhale deeply through your nose, filling your belly with air. As you exhale, slowly tilt your hips upward. You should feel your abdomen and pelvic muscles tighten. Hold this position for a few seconds, then release and return to the starting position as you inhale.
Kegels
Your pelvic floor is crucial for several big-time body functions, such as bowel movement, bladder control, and core stability. Pregnancy puts a lot of strain on these muscles. One way to help them recover is through kegel exercises – which you can do anywhere at any time, without anyone knowing.
If you’re not sure how to locate your pelvic floor, you can try stopping the flow of urine midstream. The muscles you use for this action are the ones you want to target. But note that you shouldn’t do kegels while peeing. Once you’ve identified your pelvic floor muscles, tighten them, hold the contraction for about five seconds, then relax for five seconds. Repeat this process 25 to 50 times in a row.
Heel Slides
Heel slides focus on engaging the lower abdomen and the pelvic floor muscles with slow, repeated movements. In addition to regaining core strength, this can also aid in improving your range of motion in the knee and hip joints.
To do heel slides, lie on your back with your knees bent, feet planted on the ground, and arms long at your sides. Take a deep breath in and engage your core muscles by pulling navel towards your spine or making a hissing sound. Exhale, and slowly straighten your leg while keeping your heel in contact with the floor. Inhale as you bring your leg back in. Do the same steps on the other leg. That’s one rep.
Modified Side Planks
Side plank strain the obliques, transverse abdominis, and pelvic floor without putting undue strain on your belly. While sitting on one hip with your legs folded, place your elbow that’s on the same side as the hip directly under your shoulder to support your upper body. Slowly lift your hips off the ground and hold for 15 to 30 seconds, keeping a steady breath. Once finished, do the same on the other side.
You can work up a sweat after performing all these low-intensity exercises. So, take a moment to have a relaxing shower or bath with Dove Go Fresh Cucumber & Green Tea Body Wash. Not only will it help your body cool down, but it can also replenish lost moisture and fortify your – thanks to its Microbiome Gentle Skin Prebiotics formula.
When mom duty calls, use Dove Nourishing Hand Wash Cucumber and Green Tea to rinse off germs sticking on your fingers. It also delivers up to 24 hours of hydration with its ¼ moisturizing cream. Never worry about ever again!
As with any type of workout, it’s perfectly normal to feel more tired than usual on certain days. Listen to what your body needs and progress at a pace that feels right to you. With consistent practice, you’ll gradually build up your core strength and endurance. We’re rooting for you, mom!