Health & Wellness

Postpartum Ab Exercises for new mums

Missy T in gymwear ready for her first postpartum ab workout
Ready to workout. lets get it!

The Postpartum Ab Workout

Postpartum ab exercises are a challenge on their own but is where I am choosing to re-start with my fitness regime. My body really took a beating whilst I was pregnant which meant that I couldn’t train at all. Completely shattering all of my ideas about still training all the way through the pregnancy! Anyway, I figured that my core is likely to be my weakest area right now. I’m apprehensive about getting going with working out again due to feeling extremely weak and not being sure how my body will cope. so, my logic is that if I start with my weakest area we can only go up. Right?

Preparing for my first postpartum workout

My son is 13 weeks old now (you can read all about my birth story here too). Part of me has been ready to get back into the gym for a while now but there’s always been something holding me back. I guess it was anxiety attached to being apprehensive about my fitness levels and how my body has changed. For the past few days, I have been brushing up on my knowledge about postpartum workouts, particularly postpartum ab exercises as this is the area which tends to cause the most issues. This morning, I woke up and actually felt like working out. Today is the day. Armed with my knowledge of postpartum ab exercises I took myself down stairs and onto my yoga mat. I’d love to go to the gym but lockdown. Besides, abs exercises are easy to do at home.

The Workout

Ok, so, we are just getting back to it so we are going to keep things nice and simple.

Exercise 1: Pelvic Glute Briges

Missy T demonstrating pelvic glute bridges
Pelvic Glute Bridges

Lie on your back. Keeping your feet hip width apart bring them up towards your butt. Tilt your pelvis so that there is no gap between the floor and your back. Keeping this titled pelvis position, push through your heels to lift your glutes. Make sure you breath but keep your abs tight. Do this for 20 reps and repeat 3 times.

Exercise 2: Toe Taps.

Missy T demonstrating Toe Tap ab exercise
Toe Taps

Take the same starting position as the pelvic glute bridges. This time lift you legs so that your hips form a 90 degree angle and your knees are bent to a 90 degree angle. Lower one leg at a time to tap the floor with your toe before bringing back to the start position and repeat on the opposite leg. Remember to keep the movement slow and controlled. Keep your abs switched on and ensure that you are not arching your back during any part of the movement. 20 reps, 3 times round.

Exercise 3: Modified Supermans

Missy T demonstrating superman ab exercise modified for postpartum
Modified Supermans

For this exercise you need to be on your hands and knees. To begin with, tighten your abs so that it feels as though your belly button is being drawn towards your spine but ensure that you are not curving your back. Then, slowly lift your left arm and extend it forward whilst also lifting your right leg and extending it backwards. Hold this position for a second before returning to the start position. Repeat on the opposite arm and leg. 20 reps, 3 times round.

Exercise 4: Side Plank.

Missy T demonstrating side plank ab exercise
Side Plank

Lay on your side. Once again, tighten your abs. Using your forearm, push your body upwards lifting your hips off the floor. Try to maintain a straight line from your nose to your belly button to our ankles. Hold. Then slowly lower yourself before repeating on the opposite side. Hold for 30-45 seconds depending on your capability. Repeat 3 times on each side.

The Postpartum Ab Exercises Summary.

The ExerciseRepsSets
Pelvic Glute Bridges20 3
Alternating Toe Taps203
Modified Superman203
Side Plank30-45s
each side
3
The postpartum ab workout summary

Hope you enjoyed this workout. Do let me know if you give it a go!

Leave a Reply

Your email address will not be published. Required fields are marked *