When is it Safe to Start Abdominal Exercises?

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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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