Abdominal muscle training for new mothers: The best exercises for postpartum recovery

One of the most important areas to focus on is strengthening your abdominal muscles, particularly the Transversus Abdominis muscle. These muscles play a crucial role in postpartum recovery and can help alleviate back pain and improve your overall stability.

Exercises for a flat stomach after pregnancy – Strengthening the transverse abdominal muscles, not the rectus abdominis

The most effective exercises for strengthening the transverse abdominal muscles are:

Pelvic tilt: Lie on your back, knees bent, and feet flat on the floor Pull your navel toward your spine, press your lower back into the floor, and tilt your pelvis

Plank: Start in a push-up position but support yourself on your forearms instead of your hands Keep your body in a straight line from shoulders to heels and pull your navel toward your spine

Bird Dog exercise: Start on hands and knees Pull your navel toward your spine and simultaneously extend your right arm forward and your left leg backward Hold for a few seconds, then switch sides

Activate the Transversus abdominis: Lie on your back, knees bent, and feet flat on the floor Place your hand beside your belly and take a deep breath As you exhale, pull your navel toward your spine, feeling your abdominal muscles activate

After giving birth, it’s important to listen to your body and start slowly with gentle movement. Postpartum yoga, Pilates, or a specialized postnatal recovery course can help you safely strengthen your transverse muscles and support your postnatal recovery. You may also want to consult a professional such as a physiotherapist or trainer to create an individualized training program.

Sonja

Sonja ist Ernährungswissenschaftlerin und promovierte Epidemiologin mit langjähriger Erfahrung in der Gesundheitsforschung. Seit der Geburt ihrer beiden Kinder 2019 und 2023 beschäftigt sie sich intensiv mit dem Thema Rückbildung und der Thematik, wie man wieder einen gesunden und schönen Körper mit stabiler Mitte nach der Schwangerschaft bekommen kann. Sie möchte Euch helfen, nach der Schwangerschaft wieder fit zu werden!