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Post Partum Exercise Phase 2

June 26, 2017

Post Partum Exercise Phase 2

Begin Phase 2 exercises only when you are comfortable
Leg Sliding
Purpose:
Strengthens and tones abdominal muscles

Exercise:

  • Lie on your back with knees bent
  • Do pelvic rock/tilt
  • Slide heels out until legs are straight
  • Do not arch your back. If your back starts to arch, stop, then draw your knees up one at a time, and start again until you can maintain a flattened back with your legs out straight
  • Return to starting position
  • Relax and repeat several times.

Leg Sliding Modification
As you regain your strength, do the following modifications of this exercise:
Exercise:

  • Lie on your back with knees bent and drawn up towards your waist
  • Keep back flat against floor
  • Slowly straighten your knees until your legs are out straight; at the same time, lower your legs toward the floor until your lower back begins to arch
  • Return to starting position
  • Relax and repeat several times

Bridging
Purpose:
Strengthens buttock muscles

Exercise:
Please see the “Prenatal Exercises” chapter for instructions.

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