Postnatal Abs

Many people believe that after having a baby getting the abdominals back in shape is impossible.  With the right exercises women can have their flat toned stomachs back in several months time!

Anatomy of the Abdominals:

• The transverse abdominus muscle is the deepest support layer and wraps horizontally around the mid-section.  It is the transverse that stretches the most during pregnancy and thus the first abdominal muscle to target post-partum.
• The 6 Pack muscle or rectus abdominus is the muscle that most people associate as the “abs”.  This muscle runs vertically from the pelvis to the ribs and is divided into two halves, whose primary function is to bend the spine forward.  These two halves sometimes split during pregnancy, to make room for the growing uterus, which is called diastasis recti. 
• The oblique’s or "LOVE HANDLES" are scientifically known as the internal and external obliques.  These muscles are used to rotate and laterally flex the spine and are the last muscles to target in a postnatal abdominal routine.

Postnatal Exercises (2-4 weeks post-partum):

*if there is any pain for a cesarean incision work with pain free range of motion

• All Fours Breathing – on all fours, lift from the belly button to draw the abdominals in on and exhale and release on an inhale.  This exercise will begin to strengthen the transverse abdominals. Try this 10-15 times, 3 times per day.

• Elevator Holds – seated in a chair, this exercise is similar to the all fours breathing.  With shoulders back and down, draw the abdominals in on an exhale and then hold them in while continuing to breathe.  Hold this position for 30 seconds and then release.  Try this 2-3 times per week; add in a kegels hold to further intensify the exercise.

• Dead Bug - Lying on back, rotate hips (similar to a hip thrust dance move) to slightly press lower back into the floor, engage the abdominals to hold in this position (pull transverse in like in All Fours Breathing).  Arms start directly up from chest.  Inhale and lift arms over head and keep abs in same position, as you exhale bring arms back to chest and maintain abdominals.  This exercise is essential to moving on to more difficult exercises.  3 sets of 15-20 reps.

Gradual Progression (6-8 weeks post-partum):

• Dead Bug w/ crunch - Lying on back, rotate hips (similar to a hip thrust dance move) to slightly press lower back into the floor, engage the abdominals to hold in this position.  Arms start directly up from chest.  Inhale and lift arms over head and keep abs in same position, as you exhale bring arms back to chest and maintain abdominals.  This exercise is key to engaging the transverse

• Crunches - again engage hips as before.  In the crunch, place one hand across abdominals to make sure they stay engaged and flat.  Exhaling lift the shoulder blades off the floor and hold in a peak contraction at the top.  Inhale and return to the floor. 

• True Reverse Crunch - holding onto a bench or pole, start with the hips engaged and using the abdominals (like previous exercises), contract starting with the base of the pelvis and roll up through the spine, lifting the hips and coming up like you are going over a rod.  Knees come up towards the chest into spinal flexion.