Strengthening the core muscles safely and progressively while postpartum is important in improving core strength, and normal bowel and bladder function.  Once you have worked with your PT to ensure you feel confident about how to effectively engage your deep abdominal muscles, you can challenge yourself with these exercises.

Transverse Abdominis (TA) Isolation with side plank

• ❖Lie on your side propped on your elbow and feet
• ❖With a neutral spine, gently draw your belly button towards your pubic bone as you exhale (making a ‘sssss’ or ‘sshhh’ sound can help)
• ❖Engage your TA muscles in your lower abdomen
• ❖Hold for 15 seconds
• ❖Drop down and relax
• ❖Switch sides
• ❖Repeat 3 -5 times

TA Isolation with bridge on wall

• ❖Lie on your back with your feet pressed against the wall
• ❖Engage your TA muscles making a sound if needed
• ❖Press your feet against the wall and lift your hips
• ❖Hold for 3-5 seconds
• ❖Drop down and relax
• ❖Repeat 3 set of 10 repetitions