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Post Pregnancy Core building Exercises

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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.

If your ribs and upper back move, like in a crunch, the upper portion of your abs is emphasized. However, if you move your pelvis and lower back, the lower abs are emphasized. So, to emphasize your lower abs, your pelvis must move, or your 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 use breathing 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 the enlargement of the 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 Core 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:

6 Core Building 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, core toning exercises after pregnancy need to be started 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.

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

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