During pregnancy, strengthening your core muscles is strongly advised. Post pregnancy, you are ready to get your “abs” back and want to engage in core exercises as soon as you can and are cleared by your doctor. It goes without saying that you should be cleared for exercise AND listen to your body prior to doing any exercise. When you are ready, here are three exercises to try.
Cat/ Cow- Starting on your hands and knees, keep your spine neutral and keep the shoulder blades pulled toward your hips. Tuck your tail and push your spine upward (think angry cat) while exhaling. Hold for 10 seconds. On the down phase, push your tail to the ceiling and increase the arch in your lower back. Start back at neutral. Repeat 5 times.
Bridges- Starting on your back OR if in your second or third trimester on an incline, with feet pressed to the floor and knees up. Roll your hips as you tilt up the pelvis. Roll back down, remembering not to touch the floor. Repeat 15 times.
Stability Ball Rolls- Kneeling with hands on stability ball in front of you, gently roll the ball outward. Your knees should stay on the ground but your legs will extend slightly to follow the ball. Return to starting position and repeat 10 times.
Again, please consult your doctor to be cleared for exercise. When ready, these are gentle options to strengthen and restore your core. If you would like a demonstration of any of these exercises, contact us.
