How to Get Your Stomach Back After Pregnancy

It is not uncommon to be shocked by the look of your stomach after your pregnancy and birth. Whether you have had a natural birth or a caesarean, what was once a flat, strong, solid tummy, is most likely now a swollen, soft, expanded foreign body part!
The important thing is not to worry too much as your body will start to revert back to normal over the coming weeks, your uterus will contract back to its original size, and breastfeeding will kick start weight loss.

Whilst natural body changes will contribute significantly to getting your body back to the way it was pre pregnancy, there is still work to be done to re-establish your abdominal muscles, gain back your core strength and re-train your pelvic floor.

 

5 Exercises to Retrain and Rebuild Your Abdominal Core Strength After Pregnancy.

These exercises can be done daily and are particularly important for mothers with separated abdominal muscles (diastasis recti). This condition is common post birth and results from the growth and development of baby as it increasingly requires more space over the nine-month gestation period. Our tummy muscles begin to move apart to allow for this growth, causing a thinning and widening of the connective tissue between the tummy muscles. Please note, it is important for you to gain your GP or Obstetricians approval before commencing these exercises, and ensure you master each level before moving onto the next stage.

 

Stage 1: Basic Breathing.

• Lie on your back with your knees bent, feet flat on the floor, arms relaxed alongside you.
• Feet hip width apart.
• Spine in neutral position (ensure you have a small natural gap between lower your back and the floor)
• Ensure your body is completely relaxed.
• Slowly draw in your pelvic floor (your tummy should slightly dip below belly button) and belly button close to your spine.
• Keep breathing while holding this position for 5 seconds.
• Relax and repeat 5 times.

Important: back and pelvis should not move during this exercise. Focus on breathing in through your nose filling your tummy first - not your chest - and out slowly through your mouth.    

Stage 2: Knee Openings

• Lie on your back with knees bent and arms relaxed (as above)
• Maintain neutral spine and ensure correct breathing
• Breathe in through your nose filling your tummy first
• Breathe slowly out through your mouth, bringing in your pelvic floor lift at the end of the exhale
• Exhale lowering your right knee sideways towards the floor
• Inhale to bring your knee back to starting position
• Repeat 8 times and then move to left leg
• Ensure your lower back and pelvis do not move, upper back, shoulders and neck should remain relaxed

 

 

When you can competently perform 10 repetitions in 3 sets on each leg you are ready to move to the next stage.

Stage 3: Leg Slides

• Lie on your back, knees bent and arms relaxed (as above)
• Maintain neutral spine and correct breathing
• Inhale and slide one leg along the floor, just grazing the floor with your heel
• Exhale and return to starting position
• Repeat 8 times and then move onto other leg
• Ensure your lower back and pelvis do not move, upper back, shoulders & neck should remain relaxed

 

 

When you can competently perform 10 repetitions in 3 sets on each leg you are ready to move to the next stage.

Stage 4: Knee Folds Level 1

• Lie on your back, knees bent and arms relaxed (as above)
• Maintain neutral spine and correct breathing
• Exhale to lift one foot off the floor to tabletop position, maintaining the 90 degree angle with your knee
• Inhale to lower foot back down
• Repeat 8 times and then move onto other leg
• Ensure your lower back and pelvis do not move onto upper back, shoulders & neck should remain relaxed

When you can competently perform 10 repetitions in 3 sets on each leg you are ready to move to the next stage.

Stage 5: Knee Folds Level 2

• As per Level 1, however alternate legs (ie right leg, then left leg, then right leg, then left leg etc)
• Aim for 10 repetitions on each leg and repeat 3 times.

Written by Annette Buckley, Springday Expert

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Do you want more information on getting your pre baby body back - join our Springday New Mummies Exercise Program.

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