The core consists of all the muscles in your midsection, which includes your hips and back. Generally, pregnancy causes havoc in these areas. So, it is important to rebuild your core, which requires special rehab post pregnancy. Traditional abdominal exercises would not be suitable as they create much stress on the abs and back. Then how to tone the abs and get back into shape? Simple exercises that target the core muscles and build strength are the best. These corrective exercises enable your body to heal inside out, which would be the best way to return back to pre-pregnancy condition. Six such exercises which create less stress on back and abdomen, rebuild core muscles and at the same time help cure the diastasis recti condition are briefed below.
Exercises To Rebuild Core Muscles After Pregnancy:
1. Leg Extension
Lie down on your back with arms on your sides and legs folded at knees so that feet are parallel to the ground. Tuck your tummy and raise your left leg so that your thigh is perpendicular to your torso and lower leg is parallel to the ground. Straighten the knee and raise your foot as high as possible without arching your back. Stay in the position for 2 to 5 seconds and return to original position. Switch sides and do the same for 10 to 15 counts on each side.
2. Pelvic Tilt
Lie down supine with knees bent and palms down on your sides. Tighten your abs and flatten your back by pressing it towards the floor. At the same time, tilt your pelvis slightly up and stay in the position for 10 seconds. Relax and repeat the same for 10 counts.
3. Boat Posture
Sit down comfortably on the ground with your knees bent. Tuck your abdomen and push your torso backwards and raise your feet off the ground. Maintain balance and raise your feet until your shin bones are parallel to the ground. Ensure your back is not curved and hips are flexed at 90 degrees. Stretch your arms frontward to balance your body further and hold the posture for 30 seconds. Relax and repeat the posture for 5 – 8 counts.
4. Leg Raise
Lie down face upwards with legs bent and palms down on our sides. Tuck your tummy and bring the legs to table top position. Slowly extend your legs by stretching your knees. Raise them upwards towards the ceiling so that they are perpendicular to your torso and are in line with the hip. Hold the hips with your hands for balance if necessary. Hold the position for 15 seconds and lower the legs. Repeat the same for at least 15 counts.
5. Side Plank
Lie down on your side with your elbow positioned below the shoulder. Lift your hips, head and upper arm off the floor. Engage the abdominal muscles as you raise your hips up. Your feet should be touching the ground. Position your opposite arm on your hips. Ensure your body is in a straight line when you attain the final posture. Stay in the position for 30 seconds and relax. Switch sides and add leg lifts for improving stability and strength of the hips further.
Stand erect with your feet spread shoulder width apart. Lower your entire body by pushing the hips back and bending the knees. Pause for few seconds. Exhale as you gradually bring yourself back to the original position. Keep your abs engaged while doing this exercise.