These gentle abdominal exercises may be useful to start between 2-6 weeks after birth (or when you are ready) and/or if you have a diastasis recti (separation) of abdominal muscles postnatally.
As you recover after birth you will need to build up these exercises in line with the advice in the videos e.g. hold for longer or do more repetitions.
If you have completed these exercises for 6 – 8 weeks and are still concerned that you have or may have diastasis recti, you should seek a referral to pelvic-health physiotherapy from your healthcare provider so that they can assess you individually and guide your exercises as appropriate.
| 1) Abdominal Hollowing |
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- In a sitting, on all fours or lying position with your knees bent and feet on the floor, gently draw in your lower abdominal muscles or belly button towards your lower back.
- Hold this contraction for five seconds and then let go. You should not hold your breath but continue to breathe in and out whilst drawing in your lower abdominal muscles.
- You can repeat this exercise as you feel able but aim for up to ten times to start with.
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| 2) Pelvic Tilts |
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- In a sitting, on all fours or lying position with your knees bent and feet on the floor, gently tilt your pelvis back and forth, holding for a few seconds in each position.
- You should draw in your lower abdominals or belly button and then hollow your lower back when tilting forwards and round your lower back when tilting backwards.
- You can continue this exercise for a few minutes or as long as you feel comfortable.
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| 3) Knee Rolling |
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- Lying on your back with your knees bent and feet on the floor,gently draw in your lower abdominal muscles/bellybutton.
- Then gently rock your knees from side to side, whilst keeping them together. You can do this for a few minutes or as long as you feel comfortable.
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| 4) One Leg Stretch |
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- Lying on your back with your knees bent and feet on the floor,gently draw in your lower abdominal muscles/belly button.
- Slowly stretch one heel along the floor to straighten your leg,keeping your pelvis still, and avoiding twisting. Then slowly bring your heel back.
- Do this on alternating sides. You can do this as many times as you feel comfortable, but it is good to aim for 10 on each side.
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| 5) Single Knee Fallouts |
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- Lying on your back with your knees bent and feet on the floor, gently draw in your lower abdominal muscles/belly button.
- Slowly lower one knee sideways towards the floor, only do this as far as you can keep your pelvis still and avoid twisting.
- Slowly bring the knee back up. Do this on alternating sides.
- You can do this as many times as you feel comfortable, but it is good to aim for 10 on each side.
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| 6) Bridging |
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- Lying on your back with your knees bent and feet on the floor, gently draw in your lower abdominal muscles/belly button.
- Lift your pelvis and lower back off the floor, starting by rolling from your tailbone upwards to your lower ribcage.
- ·Hold for a few seconds, then gradually roll back down from the lower ribcage first, and your tailbone last.
- You can do this as many times as you feel comfortable, but it is good to aim for 10 times.
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