After having a baby, many women decide to head back to group fitness classes, hoping to get their “bellies” back in shape. While traditional crunches may not be appropriate, this is a time to “rebuild” the core, along with doing other supportive activities. You can incorporate the following moves as a component of a safe, well-designed workout.

The exercises are adapted from a series developed by Shirley Sahrmann, PhD, PT, FAPTA, a physical therapist who specializes in rehabilitating abdominal muscles. The moves are taught as a progression: Perform each move with correct technique for 20 reps with each leg before moving to the next one.

Note: All postpartum women should have a medical clearance before starting an exercise programme..

 

The Routine

Begin all exercises by lying on back, arms extended at sides, knees bent. Slowly inhale and exhale several times. On last exhalation, pull navel in toward spine and rib cage, and hold. Do not tilt pelvis or flatten the back. Maintain proper positioning of abdomen and back throughout all exercises.