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:

1. Always consult with your healthcare provider before starting any exercise routine, especially after childbirth.
2. Wait for at least 6-8 weeks postpartum before starting any abdominal exercises. This allows your body to heal and recover from childbirth.
3. Start with gentle exercises and gradually increase intensity and duration as your body allows.
4. 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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.