Abdominal exercise for new born mothers
Congratulations on your new bundle of joy! As a new mom, it's essential to focus on your physical recovery and overall well-being. Here are some gentle and safe abdominal exercises that you can do as a new born mother:
Important Notes:
- Always consult with your healthcare provider before starting any exercise routine, especially after childbirth.
- Wait for at least 6-8 weeks postpartum before starting any abdominal exercises. This allows your body to heal and recover from childbirth.
- Start with gentle exercises and gradually increase intensity and duration as your body allows.
- Focus on exercises that engage your transverse abdominis muscle, which is the deepest abdominal muscle that wraps around your spine and pelvis.
Gentle Abdominal Exercises for Newborn Mothers:
- Kegel Exercises: Contract and release your pelvic floor muscles as if you're stopping the flow of urine. Do 10-15 repetitions, 3-4 times a day.
- Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis upwards and then back down again, repeating the motion for 10-15 repetitions.
- Leg Raises: Lie on your back with your arms at your sides. Lift one leg 6-8 inches off the ground, holding for a few seconds before lowering it back down. Repeat on the other side. Do 10-15 repetitions on each leg.
- Bicycle Crunches: Lie on your back with your hands behind your head and alternate bringing your knees towards your chest, as if pedaling a bicycle. Do 10-15 repetitions on each side.
- Modified Plank: Start in a plank position with your hands shoulder-width apart and your knees on the ground. Engage your core muscles and hold for 20-30 seconds. Rest for 30 seconds and repeat.
- Cat-Cow Stretch: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin towards your chest and your tailbone towards the ground (like a cow). Repeat for 10-15 repetitions.
- Wall Sit: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall until your thighs are parallel to the ground. Hold for 30 seconds to engage your core muscles.
Tips and Precautions:
- Listen to your body and stop if you experience any discomfort, pain, or bleeding.
- Avoid exercises that involve heavy lifting, bending, or straining.
- Wear a postpartum support belt or compression garment to help stabilize your abdominal muscles.
- Focus on exercises that engage your core muscles, rather than just your abdominal muscles.
- Gradually increase the intensity and duration of your exercises as your body allows.
Remember to prioritize your physical and emotional well-being during this time. It's essential to take care of yourself and your new baby.