Core Exercises Postpartum: How To Tighten Your Midsection After Pregnancy?

Caring for your body after having a baby is crucial for your health and self-esteem. No new mommy wants a saggy belly, but sometimes it feels like that’s all you’re left with after pregnancy and childbirth. The good news is, there are plenty of things you can do to get your body back into shape, including core exercises postpartum. A common misconception is that abs are best worked with crunches and sit-ups, but this isn’t necessarily the case. When it comes to postpartum core exercises, it’s important to focus on rebuilding the deep abdominal muscles that support your spine. These are the muscles that were stretched and weakened during pregnancy, and they need to be strengthened in order to provide the stability your body needs. In this article, we will not only discuss why core exercises are important for new moms, but we’ll also give you some specific exercises that can help you tighten your midsection after pregnancy.

Why Is My Core So Weak After Having A Baby?

First and foremost, get rid of the notion that you can or should “snap back” into shape after having a baby. It simply doesn’t work like that and it sets unrealistic expectations.

Also, know the difference between abs and core. Your core includes all the muscles that stabilize your spine, not just the rectus abdominis (the 6-pack muscle).

With that being said, pregnancy does take a toll on your body, especially in the abdominal area. The weight of your growing belly puts pressure on your lower back and pelvis, which can lead to pain (4).

As your baby gets bigger, your center of gravity shifts, and you may start to experience lower back pain and round ligament pain. This is all due to the added stress on your body from carrying around extra weight (4).

Your abdominal muscles also stretch and separate (diastasis recti) in order to make room for your baby. This can cause weakness and instability in the area, and it’s one of the main reasons why so many new moms end up with back pain (1).

How Do I Know If I Have A Weak Core After Pregnancy?

There are a few signs that may indicate you have a weak core, and these include (3):

• Lower back pain
• Poor posture
• Difficulty standing up from a sitting position without using your hands
• Difficulty walking or running without pain or discomfort
• Leaking urine when coughing, sneezing, laughing, or during other activities (stress incontinence)

If you’re experiencing any of these symptoms, it’s a good idea to consult with a physical therapist or doctor who can help you identify the root cause and create a plan to strengthen your core.

Read More: Calcium-Rich Foods For Pregnancy: Benefits And Examples

How Do I Know If I Have Diastasis Recti?

As we mentioned before, diastasis recti is a condition where the abdominal muscles stretch and separate during pregnancy. This can cause weakness and instability in the area, and it’s often the cause of back pain postpartum (1).

If you’re not sure whether or not you have diastasis recti, there are a few things you can do to check.

First, lie down on your back with your knees bent and feet flat on the floor. Place your fingers just above your belly button and press gently. If you can feel a gap between the muscles, you likely have diastasis recti.

Another way to check is to sit up tall and place your fingers on either side of your navel. As you exhale, try to bring your navel towards your spine. If you can feel a gap between the muscles, it’s likely that you have diastasis recti.

As always, the best way to confirm whether or not you have diastasis recti is to consult with a doctor or physical therapist.

How Do I Strengthen My Core Postpartum?

A progressive postpartum core strengthening program is essential for rebuilding the deep abdominal muscles that support your spine (2). These are the muscles that were stretched and weakened during pregnancy, and they need to be strengthened in order to provide the stability your body needs.

Here are 10 of the best exercises that can help you strengthen your core after pregnancy:

1. Transverse Abdominal Breathing

Breathing is an important part of any exercise program, but it’s especially important for postpartum women. When you’re pregnant, your growing belly can make it difficult to take full, deep breaths. This can lead to shallow breathing, which can contribute to back pain and make it difficult to engage your core muscles.

That’s why it’s so important to focus on deep abdominal breathing during your postpartum core workouts. Transverse abdominal breathing is a great way to do this.

This exercise targets the transverse abdominis, the deepest layer of abdominal muscle. It also teaches you how to posteriorly tilt your pelvis, which is an important part of engaging your core muscles.

Furthermore, deep breathing is associated with relaxation and can help reduce stress. This is important for new moms who are often dealing with a lot of stress and anxiety.

To do Transverse Abdominal Breathing:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand on your belly and the other on your chest.
3. As you inhale, focus on drawing your belly towards your spine. You should feel your hand move out as your belly expands.
4. As you exhale, focus on drawing your navel towards your spine. You should feel your hand move in as your belly contracts.
5. Count to 10 as you inhale and exhale.
6. Repeat for 10 breaths.

If you wish to cinch your waist, tone up your bat wings, blast away the muffin top – our fitness app was created to cater to all your needs! BetterMe won’t give excess weight a chance!

2. Pelvic Bridge 

In yoga, the bridge or Setu Bandha Sarvangasana is a classic pose that helps strengthen the muscles of the back, buttocks, and legs. It also provides a gentle stretch for the chest and shoulders.

This exercise is often recommended for women who are dealing with back pain. This is because it helps strengthen the muscles that support the spine. The pelvic bridge is also a great way to engage the deep abdominal muscles.

To do Pelvic Bridge:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms down at your sides.
3. As you inhale, lift your hips off the floor and press them toward the ceiling. Your body should form a straight line from your knees to your shoulders.
4. Hold the position for 5 seconds, then slowly lower your hips back to the starting position.
5. Repeat it 10 times.

3. Bent Knee Pulls

This is a great exercise for postpartum women who are dealing with diastasis recti. It is because it helps close the gap between the abdominal muscles and provides a gentle stretch for the chest and shoulders.

To do Bent Knee Pulls:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms down at your sides.
3. As you inhale, press your lower back into the floor and lift your knees towards your chest.
4. Place your hands on your knees and gently pull them towards your chest as you exhale.
5. Hold the position for 5 seconds, then slowly lower your legs back to the starting position.
6. Repeat it 10 times.

Read More: Staying Fit While Pregnant: Diet And Exercise Hacks For Prenatal Fitness

4. Bent Knee Marching

This is a variation of the bent knee pull exercise, and it is a great way to engage the muscles of the hips and thighs.

To do Bent Knee Marching:

1. Lie on your back with your knees bent at a 90-degree angle.
2. Place your hands on your abdomen, just below your navel.
3. Alternate tapping one toe down to the floor, then the other.
4. As you tap your toes down, press your lower back into the floor and tighten your abdominal muscles.
5. Continue for 30 seconds.

5. Heel Slides

Heel slides are a great way to stretch the hamstrings and lower back. They also help engage the deep abdominal muscles.

To do Heel Slides:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands by your sides.
3. As you inhale, slide your right heel away from your butt until your leg is straight.
4. As you exhale, press your heel back towards your butt.
5. Alternate legs and continue to do 10 repetitions on each side.

6. Leg Extensions

Leg extensions recruit the transverse abdominal muscles and help engage the deep abdominal muscles. They also stretch the hamstrings and lower back.

To do Leg Extensions:

1. Lie on your back with your knees bent at a 90-degree angle and feet flat on the floor.
2. Place your hands by your sides.
3. As you inhale, press your lower back into the floor and raise your right leg up towards the ceiling.
4. As you exhale, lower your leg back to the starting position.
5. Alternate legs and continue to do 10 repetitions on each side.

7. Pilates Scissors

Pilates scissors is a great exercise for postpartum women who are dealing with diastasis recti. It helps close the gap between the abdominal muscles and provides a gentle stretch for the chest and shoulders.

To do Pilates Scissors:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your right hand on your abdomen, just below your navel.
3. As you inhale, press your lower back into the floor and lift your head and shoulders off the ground.
4. As you exhale, twist your torso to the right and reach your left hand towards your right knee.
5. Hold the position for 5 seconds, then slowly return to the starting position.
6. Repeat on the other side.

When Can I Start Core Exercises After Birth?

Most women can start doing core exercises 4 to 6 weeks after giving birth, as long as they have been cleared by their doctor.

If you had a c-section, you may need to wait a bit longer before starting any abdominal exercises. If you’re not sure whether or not you’re ready to start exercising, it’s always best to check with your doctor first.

If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!

Safety Precautions For Postpartum Workout

Here are a few safety precautions to keep in mind when doing any type of postpartum workout:

Get The Go Ahead From Your Doctor

Always check with your doctor before starting any type of exercise program, especially if you’ve had a c-section.

Start Slow

Don’t try to do too much too soon. Start with just a few minutes of exercise each day and gradually increase the duration and intensity as you feel more comfortable.

Control Your Breath And Movement

Breathing correctly is essential for any type of exercise, but it’s especially important when you’re doing core exercises. Be sure to exhale as you engage your abdominal muscles and inhale as you release them. Also, be sure to move slowly and controlled throughout the entire exercise.

Moving too quickly or using jerky motions can put unnecessary strain on your healing muscles and connective tissue. It’s important to move slowly and controlled throughout the entire exercise.

Stop If You Feel Pain

Postpartum bodies are different than they were before pregnancy. You may find that certain exercises that you used to do are now too difficult or can cause you pain. If you feel any painful discomfort during an exercise, stop immediately and consult your doctor.

Listen To Your Body

In general, it’s important to listen to your body and not push yourself too hard. If you’re feeling exhausted, take a break or end your workout early.

It’s also important to drink plenty of water and eat a healthy diet when you’re exercising. This will help your body recover more quickly and reduce the risk of injury.

Final Thoughts

Doing core exercises is a great way to help tighten your midsection after pregnancy. Remember that it’s important to start slowly and gradually increase the intensity of your workouts as you get stronger.

If you have any questions or concerns about starting an exercise program, be sure to talk to your doctor before getting started.