Want to regain your core strength after having a baby? These 3 core exercises for postpartum mothers can help you safely strengthen your deep core muscles and improve your posture after your pregnancy journey and delivery. Check them out below.
1. Pelvic Tilt
Lying down on your back, find a neutral spine. Scan your body and notice that small pocket of air between your lower back and your yoga mat. Try to press the lower back down onto the floor, coming into your imprint. This tilts your pelvis forward. Hold for a breath, then release and allow the tailbone to press into the floor and the belly to relax.
Continue this for up to 10 reps, and be sure to link the breath with the movement! Practicing your pelvic tilts can help improve your posture, but also help you access your transverse abdominis.
2. Heel Slides
After practicing your pevlic tilt, bend your knees and bring the soles of your feet to rest flat on the mat. Find a neutral spine and draw the tailbone forward, and press the shoulderblades onto the ground. Then, press the heels of your feet onto the mat and lift the toes up.
When you exhale, slide the right leg forward and flex the foot. When you inhale, bring the leg back close to the right bottom hip. Exhale, slide the leg forward. Inhale, slide it back. The challenge is to maintain a neutral spine even and a steady opposite leg even as you’re moving the right leg.
If you find it hard to slide your toes against the mat, you can wear socks or use core sliders to assist you with this exercise. Continue for a total of eight reps, then repeat the exercise on the left.
3. Single Leg Toe Taps
This supine ab exercise can also help strengthen the deep core muscles. Bring your legs up to a table top position, where your knees stack over your hips and your toes point forward. Just like with your heel slides, do your best to try and find a neutral spine.
Exhale, bring the right toes down and tap it down onto the mat. Your left leg will be tempted to move, so do your best to keep it steady. Inhale, bring the right leg back in line with the leg. Do eight more reps, then repeat the exercise on the left side.
These 3 core exercises for postpartum mothers are generally safe, but be sure to get clearance from your OB-GYN before attempting any form of exercise.