What abdominal exercises are safe postpartum and while breastfeeding?

By Amalie Malka Flamm on 7/18/2024

Engaging in abdominal exercises during breastfeeding can help you regain strength and tone in your core. It's important to start slowly and choose exercises that are safe and effective during the postpartum period. Here are some gentle abdominal exercises suitable for breastfeeding mothers:

0-6 Weeks Postpartum

1. Pelvic Tilts:

Lie on your back with your knees bent and feet flat on the floor. - Gently tilt your pelvis to flatten your lower back against the floor. - Hold for a few seconds, then release. Repeat 10 times.

2. Diaphragmatic Abdominal Breathing:

- Sit or lie down comfortably. Put one hand on your stomach and one on your chest- Inhale deeply, expanding your abdomen and chest. - Exhale slowly, feeling your belly button relax towards your spine. Hold for a few seconds, then relax. Repeat 10 times.

3. Heel Slides:

- Lie on your back with knees bent and feet flat on the floor. - Slowly slide one heel away from your body until your leg is straight, keeping your lower back pressed to the floor. - Slide your heel back to the starting position. Repeat 10 times on each side.

After 6 Weeks (With Healthcare Provider Approval)

4. Modified Plank:

- Start on your hands and knees. -Ensure that your knees are stacked above your ankles and your shoulders stacked above your wrists - Extend one leg behind you, keeping your core engaged. - Hold for a few seconds, then switch legs.

5. Bridges:

- Lie on your back with knees bent and feet flat on the floor. -Inhale, Exhale as you Lift your hips towards the ceiling, feeling your glutes and core engaging.- - Hold for a few seconds, then lower back down. Repeat 10-15 times.

6. Dead Bug:

- Lie on your back with your arms extended towards the ceiling and knees bent at a 90-degree angle. - Slowly lower your right arm and left leg towards the floor while keeping your back flat. - Return to the starting position and repeat on the other side. Perform 10 repetitions on each side.

7. Bird-Dog:

- Start on your hands and knees. - Extend your right arm and left leg simultaneously, keeping your core engaged and back straight. - Hold for a few seconds, then return to the starting position and switch sides. Repeat 10 times on each