When is it Safe to Start Abdominal Exercises?

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    Before beginning any abdominal crunches or sit-ups once you’ve had your baby, it is important to check for advanced separation of the abdominal muscles in order to avoid any further separation.

    • Lie on your back and bend your knees, feet flat on the floor.
    • Place one hand behind your head and the other on your abdomen, with your fingertips lengthwise in between your navel and the top of your pubic bone.
    • With your abdominal muscles relaxed, slowly roll your upper body off the floor (into a ‘crunch’ position)
    • With your fingertips, feel for the right and left sides of your abdominal muscle (rectus abdominis). 

    If there is a soft region between the muscle, and it is more than 2 finger-widths, you should refrain from doing any ‘crunch-like’ exercises to avoid any further separation. A good exercise to strengthen the abdominal muscles during this time is a front plank.

    If the soft region is less than 2 finger-widths is it considered safe to commence ‘crunch-like’ exercises, however I would recommend you start with the front plank. Gradually increase the duration of the front plank as the abdominal muscles get stronger before starting a full abdominal exercise routine.

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