If you are a new mom you may be wondering how to regain your pre pregnancy strength and fitness One area that is particularly important to focus on after childbirth is your core Your core muscles which include your abdominals back and pelvic floor play a crucial role in supporting your spine and maintaining good posture However pregnancy and childbirth can weaken these muscles leading to back pain poor posture and other issues In this article we will discuss some of the best exercises to strengthen your core after pregnancy .
If you are a new mom, you may be wondering how to regain your pre-pregnancy strength and fitness. One area that is particularly important to focus on after childbirth is your core. Your core muscles, which include your abdominals, back, and pelvic floor, play a crucial role in supporting your spine and maintaining good posture. However, pregnancy and childbirth can weaken these muscles, leading to back pain, poor posture, and other issues. In this article, we will discuss some of the best exercises to strengthen your core after pregnancy.
Table of Contents
Kegels
Kegels are one of the best exercises you can do to strengthen your pelvic floor muscles after pregnancy. These muscles are responsible for controlling bladder and bowel function, as well as supporting your uterus, bladder, and rectum. To do kegels, you simply squeeze and release the muscles you use to stop the flow of urine. Start with 10 repetitions, holding each squeeze for a few seconds, and gradually work your way up to 20-30 repetitions.
Plank
The plank is a great exercise for strengthening your abs and back. To do a plank, start in a push-up position, but instead of lowering yourself to the ground, hold your body in a straight line from head to heels. Keep your abs and glutes tight, and hold for as long as you can. Start with 10-15 seconds and gradually work your way up to a minute or more.
Side Plank
The side plank is a variation of the plank that targets the obliques, or side abs. To do a side plank, start in a plank position, then rotate your body to one side, lifting your arm towards the ceiling. Keep your abs and glutes tight, and hold for as long as you can. Repeat on the other side.
Bird Dog
The bird dog is a great exercise for improving core stability and balance. To do a bird dog, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift one arm and the opposite leg, keeping them straight and parallel to the ground. Hold for a few seconds, then switch sides. Repeat for 10-15 repetitions on each side.
Bridge
The bridge is a great exercise for strengthening your glutes and lower back. To do a bridge, lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, keeping your abs and glutes tight. Hold for a few seconds, then lower back down. Repeat for 10-15 repetitions.
Superman
The superman is a great exercise for strengthening your lower back and glutes. To do a superman, lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the ground, squeezing your glutes and lower back. Hold for a few seconds, then lower back down. Repeat for 10-15 repetitions.
Cat-Cow
The cat-cow stretch is a great exercise for improving flexibility and mobility in your spine. To do a cat-cow, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Arch your back, lifting your head and tailbone towards the ceiling, then round your back, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat for 10-15 repetitions.
Diaphragmatic Breathing
Diaphragmatic breathing is a great exercise for improving core stability and reducing stress. To do diaphragmatic breathing, lie on your back with your knees bent and your hands on your belly. Breathe in deeply through your nose, feeling your belly rise, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.
Pelvic Tilts
Pelvic tilts are a great exercise for improving core stability and reducing back pain. To do pelvic tilts, lie on your back with your knees bent and your feet flat on the ground. Tilt your pelvis forward, pressing your lower back into the ground, then tilt your pelvis back, arching your lower back. Repeat for 10-15 repetitions.
FAQ
How soon after giving birth can I start doing these exercises?
It is important to check with your doctor before starting any exercise program after giving birth. In general, it is recommended to wait 6-8 weeks after a vaginal delivery and 8-10 weeks after a C-section before starting to exercise.
How often should I do these exercises?
It is recommended to do these exercises at least 3-4 times per week, but you can do them more often if you like.
Are there any exercises I should avoid?
It is important to avoid any exercises that cause pain or discomfort. You should also avoid any high-impact exercises, such as running or jumping, until your core muscles have fully healed.
How long will it take to see results?
Results will vary depending on your starting fitness level, how often you do the exercises, and how well you maintain proper form. However, with consistent effort, you should start to see improvements in core strength and stability within a few weeks.
Tips
- Start slowly and gradually increase the intensity and duration of the exercises.
- Focus on maintaining proper form and breathing throughout the exercises.
- Listen to your body and take a break if you feel any pain or discomfort.
- Be patient and consistent with your exercise routine.
Pros and Cons
Pros:
- Improved core strength and stability
- Reduced back pain and improved posture
- Improved pelvic floor function
- Improved overall fitness and health
Cons:
- May take time and effort to see results
- May require modification or avoidance of certain exercises due to pain or discomfort
Overall, the benefits of strengthening your core after pregnancy are numerous and well worth the effort. By incorporating these exercises into your routine, you can improve your overall fitness and health, reduce back pain and improve posture, and enjoy the many other benefits of a strong, stable core.
