Postpartum Deep Core
Two Exercise to Introduce into Your Routine to activate your deep core
Dr. Ariel Edwards, PT, DPT, CSCS
As a pelvic floor physical therapist who is 9 weeks postpartum, one area I am working on strengthening is my deep core. Finding the connection between your core muscles can be difficult, no matter how long ago you had a baby! Specifically, it can be really challenging to target your transverse abdominis and obliques without letting your upper portion of your abdominal muscles grip and take over. Here are two exercises that I’m loving that I REALLY feel in my lower portion of my abs!
Exercise 1: Rotating Bear Planks
Start in a bear plank and place a yoga block between your knees. Squeezing the block kicks on your adductors which helps you fire those lower abdominal muscles. Rotate side to side to get your obliques involved and make sure you’re thinking about pressing the floor away from you the whole time.
Exercise 2: Bear Plank Marches
Ditch the yoga block and then again start in your bear plank. This time every time you exhale, think about driving on your knees towards that same side wrist. This knee drive will be slow and controlled with a quick pause before bringing your leg back to the starting position.
These are tough so take breaks if you need them and always make sure you’re pairing your breath with the movement. The postpartum period is all about finding ways to challenge your body without creating symptoms. If you’re unsure on where to start, FIXXED is here to help you! Join us today (June 18th), for our free Virtual 4th Trimester FIXX Workshop which is focused on all-thing pelvic floor health for new moms by clicking HERE! Or book a free discovery call to learn about FIXXED Pelvic Floor Physical Therapy and the individualized options available for you by clicking HERE!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
