For many new moms, regaining their pre-pregnancy fitness level is a top priority. Restoring core strength not only helps you feel strong and confident but it also plays a crucial role in preventing common postpartum issues like back pain and pelvic floor dysfunction. When it comes to pelvic floor dysfunction, a frida peri bottle can be your best friend to keep your private area clean and help recovery.
But have you ever wondered what techniques can really help you rebuild your core strength after pregnancy? These techniques we’ve compiled here are designed to be gentle yet powerful in strengthening the muscles around your abdomen and pelvis.
Deep Breathing With Pelvic Floor Engagement
This technique helps activate and strengthen the muscles in your abdomen, back, and pelvis. To get started, get yourself comfortable in a seated or lying position. Take a moment to relax and connect with your body. Place one hand on your belly and another on your chest. As you inhale deeply through your nose, let the breath fill up your belly like a balloon.
Feel it expand beneath your hand. As you exhale slowly through pursed lips, imagine gently drawing in and lifting on the muscles of your pelvic floor. Think about pulling everything inward towards the center of your body. You should feel a gentle tightening sensation around the base of your pelvis. Deep breathing combined with pelvic floor engagement not only strengthens these important muscle groups but also promotes relaxation throughout the entire body. This simple yet powerful exercise can help you gradually rebuild core strength while cultivating mindfulness and connection within yourself.
Pelvic Tilts
Moving on to the next technique, we’ve got pelvic tilts. This simple exercise targets the muscles of your lower back and abdomen, helping to improve stability and posture. To get started with a pelvic tilt, begin by lying on your flat back with both your knees bent down and feet flat on the floor. Relax your body and take a deep breath in. As you exhale, gently engage your core muscles by pulling your belly button gently toward your spine. Next, tilt your pelvis forward by pressing the small of your back into the floor. Hold this position for a few seconds before releasing. Repeat this movement several times, focusing on maintaining proper alignment throughout.
Performing pelvic tilts as one of your postpartum exercises can not only gradually strengthen your core but also tone the muscles that support your core. Remember to listen to your body’s cues and only do what feels comfortable for you. In addition to rebuilding core strength, pelvic tilts can also help alleviate lower back pain often experienced during pregnancy.
Modified Plank
Modified Plank is a safe and effective exercise for rebuilding core strength after pregnancy. This variation of the traditional plank helps engage and strengthen the deep abdominal muscles without putting excessive strain on the body. To perform the Modified Plank, start by getting into a kneeling position on all fours. Place both of your hands directly under your shoulders, fingers spread wide for stability.
Extend one leg behind you, keeping it straight and engaged from hip to heel. Then extend the opposite leg back as well. Engage all your core muscles by drawing the belly button toward your spine and gently squeezing your glutes together. Your body should form a straight line from head to heels, with no sagging or arching in the lower back. The Modified Plank can help rebuild core strength by targeting multiple muscle groups simultaneously – including abdominals, obliques, hips, shoulders, chest, and back. It provides a stable foundation for other exercises that require more advanced core engagement.
All in all, it’s important to listen to your body throughout this process of rebuilding core strength after pregnancy. Each woman’s journey is unique, so be patient with yourself as you work towards regaining a strong and stable core.…
To stretch your knees, sit on the floor with your entire spine as straight as possible and your legs stretched out to the right. Then stretch your arms out completely, aiming to touch your toes, and hold this position for about ten minutes. While performing this exercise, knees should not be bent, and the spine should not be arching.