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Get Your Body Back!

Postpartum Exercises for Mom

By Catherine Cram, MS

1. Contract the pelvic floor muscles quickly and hold for five to 10 seconds – squeeze as tightly as possible as you hold.
2. Contract your muscles progressively tighter to a count of five and relax to a count of five.

Build up to 50-75 repetitions of each exercise every day.

No one will be able to tell that you are doing these exercises, so you can do them anywhere. It is helpful to establish certain times of the day (before you get out of bed each morning) or activities (driving to work, brushing your teeth) that are your "cue" to do your pelvic floor exercises.

During pregnancy, most women look forward to the day when they can get back into their favorite jeans. It's important to remember that just as it took 40 weeks to get the end of your pregnancy, it will take nearly that long to return to pre-pregnancy shape. For some women, a Cesarean delivery may slow the return of their abdominal tone, and for others the skin may remain slack as a result of stretching.

Traditional sit-ups place too much stress on the low back and don't effectively target the muscles that need strengthening. The safest and most effective postpartum tummy tighteners are called the "Sahrmann Abdominal Exercises." These five sequential exercises gradually strengthen your tummy without putting stress on your low back. Strong abdominal muscles play an important role in support of the spine, and if the muscles remain weak, there is a higher risk of back pain.

Lie on your back with your arms at your side, knees bent and feet resting on the floor. Inhale and exhale a few times. Don't flatten your back or tilt your pelvis, just let the natural curve in your back remain. Breathe in slowly and deepl. Now breathe out and tighten your tummy muscles, pulling your navel towards your spine. Remember to concentrate on contracting the muscles below your belly button and don't flatten your back.

When you are able to contract and relax your abdominal muscles without moving your back you have learned to properly isolate the correct muscles. You can then try the next step.

Want to see more?

• Fitting Exercise Into Your Busy Schedule
• Exercising With Your Baby Indoors
• The Art of a Kegel
• Fitness and Breastfeeding: A Winning Combination
• Talk About It

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