What is the Core? The core is made up of many layers of muscle in the back, hips and abdomen. How can you strengthen the core?
Traditional crunches and situps may not be the best strengthening exercise for you postpartum. It is important to address your specific weakness. A trained physical therapist can look at posture, strength, and flexibility to create an individualized program for you to return to activity.
Exercises to get you started!
1. Pelvic Tilt: Lay on your back with knees bent, feet flat and hip distance apart. Imagine your belly button is pulling back towards your spine, flattening your low back into the floor beneath you. Hold for 5 seconds (increasing duration as you get stronger), perform 10 repetitions, 2 sets. Confused? See this video!
2. Brace Marching: If you can successfully perform the above exercise you are ready to perform the brace marching as well. Start with the pelvic tilt, continue to engage the core muscles and lift one knee towards your chest. Slowly lower and perform with the other leg. Repeat 10 times, 2 sets.
3. Bridges: This exercise incorporates more strength from the back and legs with the pelvic tilt. Starting with the pelvic tilt start to press your heels in to the floor lifting hips up. Engaging the inner thighs by gently squeezing a pillow or towel. Hold for 5 seconds, then slowly lower back down to the floor.
***This is not a one-size fits all exercise routine. If you are experiencing any pain please call Dr. Croal today! (414) 763-2941