4 Effective Exercises To Repair Post-Baby Tummies

The following exercises are safe to perform in the weeks following a vaginal birth or a little longer following a C-section.  These exercises help you to re-connect with the deep tummy muscles, shorten the six pack muscle, strengthens pelvic floor muscles and releases tight pelvic muscles.

Unlike crunches these exercises are safe to perform post-birth and won't increase abdominal pressure like crunches/sit-ups do (which can hinder the re-alignment of any separated tummy muscles).

Aim to perform the following exercises daily if possible. If you are unsure of the technique please seek advice and always stop if you feel any pain or discomfort.

1). Tummy Scoop into Pelvic Tilts (re-connects deep tummy muscles, stretches lower back muscles & shortens six pack muscle)

A -Lie on your back, knees bent, tuck chin slightly inwards to lengthen the neck. Inhale and then exhale as you visualise moving your hip bones towards each other (you may feel a light contraction below the navel this is normal (no pelvic tilt – there should be no movement in the spine). Inhale to release & repeat x 8 times.

Note: Don't worry if you don't feel a contraction. Instead perform with a hand on your tummy and aim to feel the tummy moving inwards a little on the exhale.

B – As above but as you exhale/contract ease the lower back into the floor (pelvic tilt). Inhale to return to neutral spine (small curve in lower back). Repeat x 8 times.

• The above exercises can also be preformed seated or on all fours (avoid all fours before 10 weeks post C-section)

  


2). Heel Slides (Works deep abdominal muscles to stabilize spine & helps to re-align separated tummy muscles)

Lie on your back with both knees bent, neutral spine (small natural curve to lower back).

Inhale, then exhale/hip bones towards each other and slide one heel away, avoiding arching the back away from the floor.

Inhale to return maintaining neutral spine throughout (avoid lower back arching).

Avoid transferring weight into the supporting leg. Alternate legs and repeat x 8-10 times.

Progression: Float both arms overhead (keep mid back in contact with the floor).

  


 3. Hip Flexor Stretch (Releases the front of the hip and front line of the body)

Place front foot forward of the knee joint.

Inhale, and exhale to drive the hips forward under control bringing the front knee in line with the ankle to feel stretch at front of the hip. Simultaneously sweeping both arms overhead (palms lifted).

Avoid leaning backwards, instead aim for a reach upwards and lift the chin a little.

Return on inhale and repeat 5 times.

Knee discomfort? Place a rolled towel underneath back knee for added support.

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