Post-Natal Abdominal Repair

Post-Natal Abdominal Repair

1. Pelvic floor bridge

Lie on your back with knees bent and arms extended along your side. Lift your pelvis toward the ceiling and hold this position for 5 seconds. Then gently bring your torso almost back down to the floor and repeat, stay about an inch above the floor and repeat for 20 repetitions.

pregnancy bridge

2. Bent leg raises
Start in the same position as the bridge pose. Then lift one leg and then the other. Alternate each leg one at a time.

3. Horizontal Plank
Your elbows should be lined up directly beneath your shoulders and your body should form a straight line from your head to your ankles. Draw you abdominal muscles inward toward your spine. Hold for 30 seconds. Practice breathing while keeping a tight core.

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4. Side Plank
Lie on your side with your legs fully extended. Prop your upper body up on your left elbow and forearm. Then raise your hips off the floor until your body forms a straight line from your shoulders to your ankles. Hold the side plank for 30 seconds. Repeat same thing on the right side.

side plank pregnancy

Repeat all 4 exercise for a total of 3,4 sets 3-5 days per week. Work toward completing 4 sets every single day!

 

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