Postpartum Exercise - Abdominals And Other Exercises

Written by Beverley Brooke

Most women are concerned with reshaping their newly formed ‘pooch’ after delivery. You knowrepparttar sagging area of skin that used to resemble your stomach?

The good news is you can restore your abdomen to its pre-pregnancy luster, or at least a semblance thereof. It will take a lot of hard work however on your part.

Before you start exercising your abdomen however, it is important that you check for a separation or gap in your stomach muscles. Some women develop a gap in their stomach muscles as a result ofrepparttar 139863 expansion that occurs during pregnancy and labor. It can take anywhere from four to eight weeks for this gap to close.

If you attempt to perform strenuous abdominal exercises prior to this, you may permanently injure your abdomen. So be sure to check before you engage in any stomach exercises.

Here’s how:

- Life flat on your back.

- Bend your knees.

- Placerepparttar 139864 fingers of your left hand palm facing you above your belly button.

- Upon exhaling, lift your head and shoulders offrepparttar 139865 floor while sliding your right hand up your thigh toward your knee.

Feel your abdominal muscles tighten. As you do so, check for a gap betweenrepparttar 139866 edges ofrepparttar 139867 muscle. If you have a gap that is more than two or three finger widths, you should perform only moderate exercise.

The gap will eventually narrow to one inch or so, and at this point you can typically safely perform crunches with no adverse effects. If you are having difficulty assessing whether or not your abdomen has a gap, ask your healthcare provider to point it out to you. This is actually a physical condition referred to as diastasis recti (but no need to get technical here!).

Below you’ll find some ofrepparttar 139868 best exercises for restoring shape and flexibility to your stomach muscles:

Leg Slide This exercise can generally be started duringrepparttar 139869 first month post partum. You can do it while sitting onrepparttar 139870 floor watching your baby.

- Lie on your back with knees bent.

- Tighten your stomach muscles while pressingrepparttar 139871 small of your back againstrepparttar 139872 floor, exhaling as you do so.

- Slide both your legs apart, so that they are moving away from your body. Atrepparttar 139873 same time, keep your back flat onrepparttar 139874 floor.

- Return your legs torepparttar 139875 start position when your back starts to arch.

- Repeat 5-10 times.

It is important that you pay close attention to your breathing duringrepparttar 139876 leg slide, and tighten your stomach muscles before your slide your legs away from your body. Also pay attention to be surerepparttar 139877 small of your back is pressed againstrepparttar 139878 ground.

Exercises For Mom And Baby

Written by Beverley Brooke

Most women will benefit from exercising with their baby. Not only does this help keep baby calm and content, you haverepparttar added benefit of carrying around a few extra pounds of weight which will improve your muscle endurance.

Baby Lifts This exercise will help tone your arms. It is easy to perform and you can do it anytime anywhere! It comes in handy particularly when you aren’t supposed to be lifting anything heavier than your newborn! Be careful you always pay attention to your baby’s comfort. This exercise should be done when your baby has some head control.

- Lie on your back with knees bent and feet flat onrepparttar 139862 floor.

- Placerepparttar 139863 baby face down on your chest.

- Hold your baby firmly underrepparttar 139864 arms to anchor them safely.

- Slowly and very gently raiserepparttar 139865 baby off your chest.

- Gently lower your baby back onto your chest.

- Repeat.

Baby Squats Many women gain weight in their lower body, particularly inrepparttar 139866 legs during pregnancy. This exercise will help tone your lower quadrant.

- Stand with your legs slightly wider than shoulder width apart.

- Place your toes facing slightly out.

- Hold baby against your body or in an infant carrier.

- Slowly squat half way down torepparttar 139867 floor.

- Slowly raise back up.

- Repeat.

Be sure when doing Baby squats that you do not lock your knees and keep your abdomen tight and tucked in at all times. You can gradually increaserepparttar 139868 number of squats that you do as you get stronger.

Baby Bends This is another great exercise for toning your lower body.

- Stand with a chair placed in front of you for balance.

- Hold your baby.

- Slowly raise one knee at a time, while balancing your baby on your thighs.

- Repeat as you can, slowly increasingrepparttar 139869 number of knee raises as you get stronger and acquire more balance.

Baby Crunches This one is a fun exercise for toningrepparttar 139870 abdomen. It is simply a twist onrepparttar 139871 traditional crunch!

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