6 Exercises to Rebuild Your Core after Pregnancy

Welcoming motherhood is incredible, and so is reclaiming your core strength post-pregnancy. Let's dive into gentle yet effective exercises that will help you rebuild your core muscles.

1. Diaphragmatic Breathing: Start with deep breathing. Inhale, letting your belly rise. Exhale, gently contracting your core. Repeat for 5 mins daily to activate core muscles.

2. Pelvic Tilts: Lie down, bend knees. Inhale, tilt pelvis up. Exhale, arch your back slightly. 10 reps daily enhance pelvic stability and engage core muscles.

3. Transverse Abdominis Activation: On all fours, exhale while pulling belly in. Hold 5 secs, release. Repeat 10 times. Strengthens deep abdominal muscles.

4. Glute Bridges: Lie on back, knees bent. Exhale, lift hips. Inhale, lower. Repeat 15 times. Boosts core and glute strength gradually.

5. Bird-Dog Exercise: Kneel down, extend right arm and left leg. Exhale, contract core. Inhale, release. Repeat on opposite sides. 10 reps improve balance and core coordination.

6. Modified Planks: Start on knees, hands under shoulders. Exhale, engage core. Hold 10 secs, gradually increase. Strengthens core without straining.

Conclusion: Be patient with yourself. As you embrace these exercises regularly, you'll gradually restore your core strength, supporting your post-pregnancy journey towards a stronger you.

follow  for more