core stomach muscle exercises

[Nosleeptillgodknowswhen]

I have decided that I need to do some pilates style stomach exercises to build up some strength/stability in my stomach muscles. Post 3 DCs my stomach has no muscle, I can't lift my feet off the floor easily when lying on my back and my back hurts from picking up DS.

Can anyone recommend a guide or webpage where I could find some good exercises and advice?

Thanks

[Nosleeptillgodknowswhen]

Bump

[CoteDAzur]

I went to physio following DC2's birth because my tummy was literally hanging out. This is what I was taught there:

To get tummy muscles back in shape, you need to completely exhale (until your lungs feel empty), then pull your tummy in as far as you can and stay until you need to breathe again.

Do this when lying flat on your back with your knees slightly bent, leaning forwards on a table, and on all fours.

[GodisaDJ]

I used a bouncing gym ball, quite a large one. Lay over it on my stomach and put one arm outstretched and the other arm/hand on the floor to gently steady yourself; then the opposite leg out stretched. Do for 5 seconds, and switch arms/legs.

There were others too but they're hard to explain. I'm sure if you good "gym ball" and "core muscle" something will come up.

[Nosleeptillgodknowswhen]

Thanks both - i will give those a try.

[Lambethmum]

I'm having physio for separated stomach muscles at the moment, and you can find the kind of exercises I do if you google 'seperated stomach muscles nhs' or similar things - there are pdfs from various hospitals. The basic thing is to avoid sit ups at first or anything which makes you tummy ridge up in the middle, and the basic move is to lie on your back with your legs at 90 degrees and hold your tummy in as much as possible - you then start floating your arms a few inches off the floor, or lifting one leg up and pushing it away etc, all v v slow and gentle. It does make a difference

[Nosleeptillgodknowswhen]

Thanks Lambethmum. I've also found the pelvic floor for stomach type exercises - problem now is remembering to do them!