These 5 exercises are simple yet effective place to start regaining core strength, pelvic stability, and improve posture. They can be completed in less than 20 minutes on the floor beside your baby during tummy time or a nap. It is best to wait 4-6 weeks before easing into these gentle postpartum exercises but they are a safe place to start regardless of the type of delivery you had. Be sure to consult with your physician before starting any new fitness routine.
Belly Lift: This exercise engages the deepest layer of abs (transverse abdominals). It helps support our posture, repair a separation of the connective tissue between our rectus abs (diastasis recti), and helps us regain strength and control of our core. This should be integrated into your other activities both while working out and in daily life.
To begin lay down with knees bent and feet on the floor about hip distance apart. Place one hand on your belly and inhale, as you exhale draw your belly in towards your spine away from your hand and repeat. As this becomes easier you can imagine the two hip bones pulling in towards one another with the exhale. This image can help you locate the deep Transverse Abs without firing up the more superficial layers.
Marching: This exercise helps strengthen the core, stabilize the pelvis, and regain proprioception after baby.
Laying down (as in the exercise above). Exhale and “belly lift,” slowly lift one leg into a chair pose (knee and hip at a 90-degree angle) hold it there for the inhale and slowly lower with control with an exhale. Repeat on the other side alternating several times. Be sure to focus on keeping the back long. Try to avoid rocking in the pelvis or low back. Repeat several times daily.
Bridge: This exercise works the legs, glutes, back, and helps to maintain pelvic stability.
Laying down with knees bent (as in the two exercises above) hands pressing into the floor on either side of hips. Exhale, “belly lift” and slowing lift your hips up until your back is off the mat up to the level of the shoulder blades. Hold here as you inhale and slowly lower the hips down to the mat on the next exhale. Try to lift the hips equally, not one higher than the other. Be sure there is no pressure on your neck and the weight of the body is resting in your feet, hands, and shoulders. Notice if your knees open wider than your feet or hips, engage your inner thighs to keep them in line. You might want to hug a block, small ball, or pillow between the knees to encourage this. Repeat up to 10 times starting with only a few and increasing over a period of time.
Rowing with a Band: This exercise works the mid back, strengthening this area helps maintain correct alignment, reversing curved over cell phone/ computer/ nursing posture.
Start seated with band spread around your toes and balls of the feet. Be sure to wrap the band around both hands and have a good grip. Arms are extended and band is taut to begin. Exhale the engaging core to pull back on the band as though you are pulling reigns of a bridle. Bend elbows back beside the ribs and inhale to extend arms back to starting pose. Repeat up to 10 reps, 3 sets. Try to keep the torso still and upright during the exercise. Do not rock or slump. Start with a light band such as yellow, blue, or red.
Foam Roller Chest Opener: This stretch lengthens your spine, releases tension in muscles of the chest & upper arm, and it can help reduce pain from sitting & holding your new baby.
Begin with a full-length half foam roller (these are a semi-circle shape and a bit more stable and low to the ground), full-length foam roller (shown in photo), round bolster or narrow couch cushion. If these are not accessible try rolling a thick blanket the length and width of a foam roller.
Place the foam roller down straight along the floor and sit on the front edge. Using your hands and arm strength, slowly lower yourself down onto the roller so that your spine lines up and base of your head and tailbone are on opposite ends. Bring hands together in front of the chest like a prayer and open to goal post or cactus position. Hold the arms out in this position for several breaths or slowly extend arms out into a T shape. Breathe deeply and with time allow the arms, forearms, and wrists to fall to the floor. Do not force them down and try to notice if your ribcage or low back are compensating by arching off of the roller. To come off, simply roll to one side after a few minutes of stretching and slide onto the floor. Take a moment to lay flat on the floor before pushing yourself up to sit.
