A Workout Plan to Repair Your Abs
By Cathy Cram, MS, Prenatal Fitness Specialist
After pregnancy, you're probably eager to get your post-baby body back in shape. But before you jump in to your usual ab workouts, there are some special considerations that new moms need to take into account.
Some postpartum women may notice a soft section above and below their belly button that can be felt when they contract their abdominal muscles. This soft area developed during pregnancy: As your belly expanded, the connective tissue that joins the two sides of the rectus abdominis muscle thinned and widened creating a larger, softer gap. (Learn more about the anatomy of the abs here). The separation, termed a "diastasis recti" is a normal process of pregnancy and allows the belly to expand and make room for the growing baby. But it can remain present after delivery—and needs special care to rehabilitate.
Not all abs exercises are suitable for postpartum moms. Traditional abdominal exercises, such as sit-ups and crunches, put too much stress on a postpartum tummy and back, and are not recommended for new moms. The exercises below are the best place to start. These moves effectively target the weakened abdominal muscles and allow for a gentle, slow progression that can help resolve diastasis recti.
These postpartum abdominal exercises are part of a five-step progressive workout plan. Developed by Shirley Sahrmann, a physical therapist who specializes in abdominal rehabilitation, this series was designed to target the areas most weakened by pregnancy (below the belly button) without creating stress on the back or abdomen. They're amazingly effective, but it is important for you to go slowly and master each exercise (maintaining the form described and achieving the number of reps listed) before moving on to the next one.
When to Resume Core Exercises
Before you do any abdominal exercises, consult with your doctor to make sure your body is recovered from delivery and any incisions are fully healed. After being cleared by your doctor, a Cesarean mom can start these exercises once her incisions have healed (stitches are dissolved or taken out) and she doesn't feel pain when contracting her tummy. If you had a vaginal birth you can get started (with your doctor's approval) once any incisions or tears have healed.
Level 1: Basic Breath