Postpartum Fitness
Second Day:
Continue the super Kegel exercise and abdominal tightening from the first day and add the following two exercises.
1. Pelvic Tilt:
Benefits: Tones the abdominal muscles.
Directions: Lie on your back with your knees bent and your feet flat on the floor. Arch your back and press your buttocks against the floor. Then release your buttocks and press the small of your back against the floor, contracting your abdominal muscles. Continue to breathe normally.
Frequency: 5 to 10 reps per exercise session.
2. Prone Resting Position:
Benefit: Helps the uterus return to its normal position.
Directions: Lie on your stomach with a folded blanket or pillow under your abdomen and upper thighs, and another one under your ankles. Turn your face to one side, eyes opened or closed, and rest for as long as you wish.
Third Day:
On the third day, check for separation of the rectiii muscles before you do any further abdominal exercising. The recti muscles are a band of muscles that runs vertically through the center of the abdomen. The band is divided into two halves, which are joined by connective tissue. To check for separation of rectii muscles, lie on your back with your legs bent and your feet flat on the floor. Press the fingers of one hand in a horizontal line into the area below your navel, then slowly raise your head and shoulders about 8 inches off the floor. You should feel the bands of muscles on both sides of your abdomen pull toward the center and move your fingers out of the way. If three or more fingers slide into a gap between the muscle bands, you have separated rectii muscles. To correct the problem, do head lifting to close the gap before continuing with your regular exercises. The gap should close to the normal 1/2 inch within 7 to 10 days. Until the gap is closed, do not rotate or bend your trunk from side to side, or twist your hips. These movements could pull your recti muscles further apart. If your recti muscles are fine, continue doing the super Kegel exercise, abdominal tightening, pelvic tilt, and prone resting position from the first 2 days.
Head Lifting:
Benefits: Restores the recti muscles to their proper position.
Directions: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your abdomen and take a deep breath. Slowly exhale and raise your head off the floor, pulling your abdominal muscles together with your hands. Inhale and slowly lower your head.
Frequency: 10 reps per set. 5 sets per day.
