Rebuilding the Core After Birth - Level 3 and Level 4

In this post, I'll be introducing you to Levels 3 and 4 of rebuilding the core after birth.  This post assumes you've met with a doctor or pelvic floor physical therapist to assess the degree of pelvic organ prolapse and diastisis recti.  It also assumes you've practiced Levels 1 and 2 for a few weeks and feel ready to take on a progression.  If you have not, please read my first post on rebuilding the core. 

 

LOWER ABDOMINAL #3

In this exercise, begin lying on your back with both knees bent and your feet flat on the floor. Start the movement by gently drawing your belly button in towards your spine and lifting the pelvic floor towards your sternum to activate the TVA - just like you did in Level 1.  Maintaining that activation, lift one leg off the floor and bring it to a table top position.  Return to the floor, still maintaining the activation.  Rest and repeat 10 reps on each leg. 

 

LOWER ABDOMINAL #4

In this exercise, you'll perform the TVA activation and hold similar to Level 1, but this time with your knees bent in a table top position.  Be careful as you do this that your lower back does not go into extension (arches off the mat).  You'll want to slightly tuck your pelvis such that the front of your hip bones tip slightly back towards your chin.  Perform 10 second holds, followed by 10 second rests, for 10 reps. 

 

As in the previous two levels, I recommend practicing Levels 3 and 4 for a solid 2-3 weeks, if you are consistent.  You'll know if you feel as though you are getting stronger and mastering the exercises.  Next week, I'll be finishing up this series on rebuilding the core after giving birth and introducing you to Levels 5-7.  If you have any questions about these exercises, please do not hesitate to reach out!