Your core strength keeps you safe, centered, and also prepared for childbirth and it's the same area you want to keep strong after delivery. So now is the time to get back to basics and work on rebuilding your core before you get busy in your daily routine. Gentle lower belly exercises and pelvic floor exercises are all it takes to help your body recover at the early stages. Basically strengthening the lower tummy muscles, upper back and pelvis after pregnancy is required to get back in shape. So get ready to get fit.
1) Lying March
Lie face up with knees bent 90 degrees and aligned over hips, arms extended at sides and palms on the ground (A). Pull abs in, then slowly lower right foot, stopping just before it touches the ground (B). Raise right leg to starting position and repeat on left side to complete 1 rep.
2) Pelvic tilts
Lie down on the floor with your legs bent, feet resting on the floor. Slowly tighten your abdominals and roll your pelvis towards you. Breathe evenly and try to initiate the movement with your abs instead of squeezing the glutes too much. Don't forget to tighten the pelvic floor when doing pelvic tilts, since they may place pressure on it and stretch it further.
3) Single-Leg Stretch
Add this move at 12 to 14 weeks postpartum, doing moves 1–5 in order. Lie on your back with your knees above your hips and your shins parallel to the floor. Place a small towel on top of your thighs, hold on to the ends and push against your thighs to create resistance. Lift your head and shoulders and extend your left leg out as you exhale . Switch legs and repeat, alternating legs for 5 reps and working up to 10.
4) Arm And Upper Back Stretch
Raise your arms over your head keeping your elbows straight with your palms facing one another and hold for 5 to 10 seconds. Lower your arms out to your side, palms facing downward. Keep your upper back straight. Bring the backs of your hands together as far as possible behind your back and hold for 5 to 10 seconds. Repeat 3 to 5 times.
5) The Flat-Belly Fly
Lie on your back with your knees bent, feet flat on the ground. Lift your legs one at a time so that your calves are at a 90-degree angle to the floor. Place one hand on your belly and the other arm at your side, palm down, as shown. Pull your stomach muscles in and with a slow, smooth movement, open your legs as far as you can without puffing your belly out; slowly close your legs.
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