Low intensity post-pregnancy exercises

As advised by your physician, it is important to wait until the gap in your abdominal muscles has closed before starting intermediate post-pregnancy exercises. These exercises should be low-intensity to ensure the safety of your ligaments and joints, which may still be loose for up to three months after giving birth. Avoid high-impact activities and vigorous stretching during this period.

Intermediary exercises are ideal for the 3-to-4 month postpartum period. Activities such as walking, water aerobics, swimming, and gentle movements are recommended during this time.

One area of concern for many postpartum women is the abdominal region. To help strengthen these muscles, you can incorporate two light abdominal exercises into your routine:

Head Raises for Upper Abdomen Workout

1. Begin by lying on your back with your knees bent and feet flat on the floor. Place your hands on your thighs.
2. Exhale, engage your abdominal muscles, and lift your head and shoulders off the floor. Slide your hands towards your knees, focusing on lifting your shoulder blades off the floor. Keep your lower back in contact with the floor throughout the movement.
3. Maintain stability in your head and shoulders, hold the position briefly, then slowly lower back down.

Complete up to 10 repetitions for one set, and aim for three sets per session.

Heel Slides for Lower Abdomen Workout

1. Start by lying on your back with your knees bent and feet flat on the floor.
2. Engage your abdominal muscles.
3. Slowly slide your feet away from your body, attempting to straighten both legs without arching your lower back. If you feel your back arching, return to the starting position. With increased strength in your lower abdominals, you will be able to slide your feet further away.

Complete 10 repetitions per set, and aim for three sets per session.

Roshini Gilbert, a chartered accountant turned fitness enthusiast, lost 30kg of post-pregnancy weight through a dedicated workout regimen. Her transformation inspired her to transition from number crunching to helping others achieve their fitness goals. With certifications in functional fitness from the American Council on Exercises (ACE) and expertise in postnatal weight loss, lower back pain exercises, arthritis, and osteoporosis management, Roshini is dedicated to empowering individuals to lead healthier lives. She has also received training in corrective exercises and injury management from sports physiotherapist Ulrik Larsen. At HealthifyMe, Roshini serves as VP of Fitness & Services, aligning with the platform’s mission of promoting holistic well-being.