Although each pregnancy is a bit like a snowflake, all completely different, in all these years we have seen similar trends appear again and again when it comes to getting women back into shape after giving birth.
There are some points you should keep in mind:
- Weak abdominal muscles : There are women who can do strict inverts without effort, but you must suddenly avoid fighting even with a simple squat. Sometimes it is milder, and other times it stems from diastasis rectum – abdominal muscles that separate during pregnancy because the uterus puts pressure on the two bands of muscles that run through the middle of your abdomen.
- Unstable Hips : Some women feel so unstable that they are afraid to even attempt a stride for fear of falling.
- Weak pelvic floor: A weakened pelvic floor causes women to dominate the quadruple flexor or hip to compensate for weakness. If the pelvic floor is not strengthened, it can cause urinary incontinence and, in extreme cases, eventual organ prolapse.
Our body is connected, so these problems are often related, as the function of one area affects the other. For example, if your abdominal muscles are weak this can cause pelvic control problems, and without pelvic control it is also difficult to control your hips.
How to get the body to work in unison?
Reactivate muscle through contraction and relaxation
Although it sounds super simple, it is important to learn how to activate and relax specific muscle groups.
Start by standing with a neutral trunk or lying on your back. Then focus on contacting and relaxing your deep layer of abdominal muscles. Once you start to feel a little more comfortable contracting and relaxing, try the same thing by doing a simple movement like a squat or step up. Please don't add any charge. Just focus on restoring control of those muscles through simple contraction and relaxation.
Concentrate on your breathing
Proper breathing is another key to your body working properly after delivery.
This means focusing on breathing in all four directions: on your diaphragm, on the deepest muscles of your abdomen, on your pelvic floor and on your lower back, almost as if you were blowing air into a balloon. Breathing this way ensures that each of those areas and muscles are working together to be on the same page.
Once again, start by practicing this type of breathing when lying down or standing with good posture, and finally implement this breathing when you are doing simple movements, such as walking, squatting, getting up, or even holding on the plank.
5 basic fitness exercises to rebuild postpartum strength
Pelvic tilt
On your back, place your feet on a pilates ball, bench or box. Bend your knees until they are at a 90 degree angle. Then contract your abdomen, building as much tension in your body as you can, press your lower back to the floor and tilt your pelvis forward. Hold this position for 10 seconds, squeezing as much as you can, then relax.
3 sets of 5 pelvic tilts with a 10 second pause.
Isometric table of 5 breaths
Take the upper part of a pushup pose. Take a slow deep breath as described above. As you exhale, focus on pushing your hands against the floor and facing away from the ceiling. Take 10 full seconds to inhale and exhale.
5 sets of 5-breath planks (each set should last 50 seconds total)
Pallof twists
Get a resistance band. Pull the band toward the center of your chest and away from the pole to create tension on the band. Press the band out so that your arms are completely straight. From there, rotate your entire body 45 degrees so you're facing the wall opposite the post. Concentrate on your breathing and maintain good posture at all times.
3 sets of 10 Pallof spins in each direction.
Isometric deadbug with pressure on wall
Lie on your back, assume a dead bug position, with your legs at a 90 degree (or more) angle to your body. Then, stretch your hands back and place them on a wall. Press against the wall as you accumulate as much tension in your abdomen and pelvic floor as you can. Pressing yourself against the wall will help you create even more tension throughout your body. Hold for 30 seconds.
3 sets of 30 seconds.
Seated Leg Raises
Sit with your legs stretched out. Maintain a neutral torso and sit as high as you can, ideally leaning forward a bit so that your body and legs are at a slightly sharp angle. Then place your hands on either side of one leg. Raise your leg off the ground as high as you can, keeping your knee straight. Go down slowly. Again, focus on your breathing during these leg lifts.
3 sets of 10 leg-by-leg lifts, with two seconds to lower the leg.
