Some abdominal exercises
Side reaches & abdominal rotations
Pelvic tilts
The key to strengthening your abdominal muscles is learning how to 'compress' or tense them. This is a simple movement that builds your abdominal strength, while flattening your tummy and improving your posture. Compressing your abdominal muscles can be likened to performing
pelvic floor exercises (but in your belly!). This is because they can be done while you are sitting, feeding your baby, talking on the phone, or driving in the car. You can do stomach compressions anywhere, anytime (and no one will ever know you are doing them!)
To understand how to perform stomach compressions can feel, try:
 |
Standing or sitting straight, then pulling your tummy in. Imagine you are trying to pull your belly button (or navel) in towards your spine (or backbone), while relaxing the rest of your body. Hold this for about 5 seconds, while slowly breathing in and out. Don't hold your breath. After 5 seconds or so, release (or relax) your stomach muscles. |
Doing stomach compressions while performing other postnatal exercises can help you to hold your pelvic area firmly and support other weakened muscles and ligaments.
Some abdominal exercises
To perform your abdominal exercises safely, you need to start with a stomach compression. Firstly, lie on your back on the floor. Make sure you are lying on a supportive, comfortable surface, such as carpet, a foam mat or a towel. Bend your knees up (with knees slightly touching) and have both feet comfortably flat on the floor. Your lower back should not be overly arched, nor overly flattened to the floor, try and maintain the natural small arch in your lower back. Remember to continue breathing, while doing the exercises. By breathing normally as you exercise, you are making sure you do not tense up, therefore exercising the correct muscles.