Pelvic Floor and Core Exercises For Post Delivery

MATRIARC EXERCISES

 

These exercises should be performed only after being cleared for exercise by your health care professional

 

 

MATRIARC PRACTICE EXERCISES

These exercises are here to help you build your core and pelvic floor strength after having a baby.

Once cleared for exercise, start by completing 10 daily repetitions of the beginner exercises below.  Once you feel comfortable with the beginner exercises you can move to the intermediate and advanced exercises! 

 

Beginner Exercises

 

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Bridge- Pushing through your feet, begin to raise your hips up as high as you feel comfortable. Pause at the top, squeeze your glutes, and lower your hips back down one vertebra at a time into the mat. Continue slow and controlled focusing on your glutes, hamstrings and lower back as you lift.

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Supine Reverse Marching- Lay back on the mat with your legs at table top.  Bring your right foot down to tap the mat and return to table top position. Bring your left foot down to tap the mat and return to table top position.  Continue at your own pace, alternating legs.  Focusing on your lower abdominal region as you move. Pulling your navel down towards your spine, strengthening your stomach as you breathe.

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Opposite Arm and Leg Reaches- Begin on all fours on your hands and knees.  Your stomach muscles are engaged, and your arms remain locked. Reach out with your right arm and your left leg, getting your body into a straight line as best you can. Return your hands and knee to the mat, and reach out with your left arm and your right leg, getting your body into a straight line as best you can.  

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Standing Sumo Squats- Start in the standing position with your feet wider than shoulder width, and your toes pointed slightly out.  Keeping your shoulders back and your stomach tight, bend your knees as you lower down into a squat position and return back to the top.  Focusing on your inner thighs, keep your heals flat into the mat as you breathe. 

 

 

 

Intermediate Exercises

 

 

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Bent Knee Extensions- Lay back on your mat with your left leg extended down on the ground and your right leg at table top.  Bring both your hands to your right knee, and pick your left leg up off the ground.  Begin to trade your legs back and forth, extending all the way through your heals, lengthening your body and flattening your stomach.  

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Supine Dead Bug Crunch- Lay back on your mat with both your legs at table top.  Extend your arms up toward the ceiling.  Reach back with your right arm and out with your left leg. Pause, and return to center. Reach back with your left arm and out with your right leg. Pause, and return to center. Continue slow and controlled at your own pace working on muscle coordination and core strength.

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Superman Lifts- Begin by laying flat on your stomach with your arms all the way out in front. Turn your palms in to face each other, thumbs up. Raise your arms and legs off the mat, pause and return back down to the mat with control. Continue at your own pace as you breathe, working on strength and muscular endurance down the whole back of your body.

Standing Oblique crunches- Start in the standing position with your feet shoulder width apart.  Place both your hands behind your head, being careful not to pull on your head or neck.  Begin to dip towards the right, tighten your stomach ,and pull back up to starting position. Dip towards the left, tighten your stomach and pull back up to starting position.  Continue slow and controlled, going at your own place as you breathe. 

 

ADVANCED EXERCISES

 

Standing High Lunge- Start in the standing position with your feet shoulder width apart.  Keeping your toes and hips in line, step forward with your right foot and lean towards your right knee in a lunge position.  Keeping your stomach engaged, raise your arms to the ceiling and hold. Your weight should be evenly distributing between your two legs, your stomach remaining nice and tight.

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Opposite Knee to Elbow Taps- Start in the standing position with your feet shoulder width apart. Bring your right elbow towards your left knee, while keeping your stomach nice and tight. Return to starting position. Bring your left elbow towards your right knee while keeping your stomach nice and tight. Continue at your own pace, alternating sides as you breathe. 

Supine Single Straight Leg Extension- Begin by laying flat on the mat with your legs extended. Bring your right leg up straight towards the ceiling. Place your hands on your right knee. Pick your left leg up off the mat and begin trading your straight legs back and forth.  Trying to stop your bottom foot right before it hits the mat, focusing on your lower abdominal region as you breathe.

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Side Plank Hold- Start on your right side body, with your hips stacked in a straight line. Come up on to your right elbow, slowly lift your hips off the mat and hold. Putting the focus towards your hip, taking it off your shoulder as you breathe. 

 

The information contained in this article is provided for informational purposes only, and should not be used as a substitute for the advice of your physician or licensed health care provider. You should consult your physician or licensed health care provider before engaging in any exercise activity described in this article to determine if it is right for your needs.

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