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.
