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Exercises for Split Abdominal Muscles

During pregnancy, a separation of the abdominal muscles is very common, and perfectly normal, especially during the latter trimesters. After childbirth, some easy steps will bring your left and right abdominals back into alignment. Regular sit-ups are not recommended for new mothers, but other exercises will help without stressing the back and abdomen. Shirley Sahrmann, a physical therapist who specializes in abdominal rehabilitation developed a series of exercises specifically for postpartum women.

  1. Basic Breath

    • Lie on your back with your arms by your sides, bend your knees and keep your feet flat on the floor. Breath in and out deeply several times. Try to keep your pelvis neutral, allowing the natural curve in your spine to remain. Inhale deeply. Exhale, contracting your abdominal muscles, pulling your navel towards your spine.

      Focus on contracting the lower abdominals without allowing your back to flatten. Once you can isolate the muscles by contracting the abdominals without moving your back, you are able to move onto the first exercise. You will use the basic breath in every exercise.

    Sahrmann Exercise # 1

    • Keep one knee bent and fully extend the other leg, holding it several inches above the floor. Repeat on the other leg. Aim to complete 20 reps on each leg comfortably, keeping good form and a tight abdomen before attempting the next exercise.

    Sahrmann Exercise # 2

    • Keep one knee bent and the foot flat on the floor. Bring the other knee up to the chest. Fully extend that leg and hold it several inches above the floor. Bring your legs back together and repeat on the other leg. Aim to complete 20 reps on each leg.

    Sahrmann Exercise # 3

    • Bring both knees up until your legs are at a 90-degree angle. Keep one leg fixed in that position while slowly lowering the other leg until it touches the floor. Bring legs back to the start position and repeat on the other leg. Aim to complete 20 reps on each leg.

    Sahrmann Exercise # 4

    • Bring both knees up until your legs are at a 90-degree angle. Keep one leg fixed in that position while slowly lowering and extending the other until it is fully extended several inches above the floor. Repeat on the other leg. Aim to complete 20 reps on each leg.

    Sahrmann Exercise # 5

    • Fully extend both legs and bring them towards your chest until they are perpendicular to the floor. Slowly lower both legs as low as possible until you feel you back begin to arch. Start with five reps, again building up until you are able to complete 20 reps with good form.

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