After receiving approval from your doctor, you can begin incorporating low-intensity intermediate post-pregnancy exercises once the gap in your abdominal muscles has closed. It is important to keep in mind that your ligaments and joints will remain loose for about three months postpartum, so it is best to avoid high-impact activities and vigorous stretching during this time.
During the 3-to-4 month period after giving birth, focusing on intermediary exercises is key. Activities such as walking, water aerobics, swimming, and other low-intensity movements are ideal for this stage of postpartum recovery.
One area of concern for many women after childbirth is regaining strength and tone in the abdominal muscles. To help engage these muscles, here are two gentle abdominal exercises to incorporate into your routine:
Head raises for upper abdomen workout
- Start by lying on your back with bent knees and feet flat on the floor. Place your hands on your thighs.
- Exhale, engage your abdominal muscles, and lift your head and shoulders off the floor. Slide your hands towards your knees, focusing on lifting your shoulder blades off the floor. Keep your lower back in contact with the floor throughout the movement.
- Maintain stability in your head and shoulders, hold the position briefly, then lower back down slowly.
Repeat this exercise up to 10 times for one set, and aim to complete three sets per session.
Heel slides for lower abdomen workout
- Lie on your back with knees bent and feet flat on the floor.
- Engage your abdominal muscles.
- Slowly slide your feet away from you, working towards straightening both legs without arching your lower back. If you feel your back starting to arch, return your feet to the starting position. As your lower abdominal muscles strengthen, you will be able to extend your legs further.
Perform 10 repetitions per set of heel slides, and aim for three sets per session.
