Restoring your core after baby

by Melanie Osmack

When we think about doing core work after baby arrives, our goal is often a flatter tummy. Check out the following other great reasons to restore your postpartum core:

decreases urinary incontinence
improves your posture
prevents back pain
prepares your body for subsequent pregnancies

When you are ready to, here are three baby-friendly exercises you can do in the comfort of your own home. If you had a cesarean or more invasive delivery, the Society of Obstetricians and Gynaecologists of Canada (SOGC) recommends waiting a minimum six weeks plus a doctor’s OK before resuming regular exercise. If you have any abdominal separation, you should ask your healthcare provider about safe exercise choices before. Doing too much too soon can aggravate the separation.

Planks over baby

Begin on your elbows and knees with your face over baby. Keep you ears, shoulders and hips in line. Activate your deep core muscles by squeezing your pelvic floor and lifting your navel into your spine. If you feel ready, try this from your elbows and toes.

MAKE IT FUN! Kissing baby’s face or blowing on their tummy will help you to stay up longer.

V-Sit hold

Sit on your bottom with your knees bent and your feet flat on the floor. Open your chest and let your spine be tall. Sit baby on your pelvis facing you. ALWAYS have at least one hand on your baby.

Take a deep breath in. As you exhale, activate your pelvic floor and SLOWLY lower your upper body until you resemble the letter “V.” Hold. Continue breathing and engaging your pelvic floor. Aim for a count of 10 and work your way up to a count of 30.

USE YOUR VOICE! Sing or chant 1-30 to your baby.

Super babies (reverse curl)

This exercise is suitable for babies who have neck control. Lay on your back with your knees over your hips. Baby is lying on your shins looking down at you. ALWAYS have at least one hand on your baby. Inhale to prepare. As you exhale, activate your pelvic floor and slowly draw your knees in toward your chest and say: “super baby!” Inhale as you return your knees to the start position over your hips.

KISS YOUR BABY! To make this exercise more challenging, meet baby in the middle and give her a kiss. Simply roll your shoulders off the ground as your knees come towards you and give her a kiss on his forehead.

Melanie Osmack is a Certified Pre and Postnatal Fitness Specialist and the founder of Fit 4 Two® Pre and Postnatal Fitness. She is also the mom of two. For more information visit www.fit4two.ca.

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fit4two

Restoring your core after baby

Planks over baby

V-Sit hold

Super babies (reverse curl)

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