After childbirth, your abdominal muscles remain stretched for quite a period. It takes time for your muscles to shorten, independent of their strength. Your urge to rush into abdominal crunches should be treated with caution. In fact, research suggests that the abdominals are not sufficiently shortened or strong enough to control the pelvis during crunches for up to eight weeks after the birth. In this period, the pelvic-tuck and abdominal-bracing exercises and the pelvic-rocking style are more beneficial, both for strength and posture.

As well, in these first eight weeks or so after childbirth, your lower back is not fully supported by your abdominals. It is therefore especially important to brace your abdominals when you work with your arms above your head or when you lift weights (including your baby), to protect your back. To help develop the holding tone of your abdominals, imagine you are wearing a firm corset around your tummy while you go about your daily activities. Continue to breathe comfortably.

Exercises to take into consideration:
- lie on your back, with your knees bent up and your feet flat on the floor.
- lay your baby between your thighs.
- gently place your hands behind your head.
- hold your back flattened to the floor as for pelvic rocking.
- lift your head and shoulders, bringing your ribs towards your pelvis.
- breathe out as you lift.
- hold the position for a moment.
- release, breathing in as you lower your shoulders.
- repeat the exercise, building up to sets of eight.

Side abdominal exercises:
- lying on your side, roll back slightly.
- lift your top knee so that it points upward, but keep your lower leg resting on the floor and your feet together.
- place one hand on your abdominal muscles and the other behind your head.
- ‘Press-stud’, or brace, your abdominal muscles.
- brace your pelvic-floor muscle.
- lift your head and shoulders, looking up to avoid neck strain.
- breathe out as you lift.
- release, breathing in as you lower your head and shoulders.
Tips for posture
- to prevent neck strain, rather than bring your chin to your chest, look up to the top of your knees.