Crunches (Postpartum)

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Starting Position
Do NOT perform if Diastasis Recti is Present

Lie on the floor or a mat on your back, with knees bent and hands crossed in front of your chest. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Repeat 5-15 times, 2-3 sets, gradually progressing.

Special Instructions
A simple way to progress as you gain strength and endurance in your abs: First do crunches with your arms outstretched, reaching your hands toward your knees. Second, try crunches with your arms across your chest (pictured here). Lastly, you can do crunches with your hands placed behind your head and neck for support.

Don't use your hands and arms to help lift you up-- use abdominals and hips.

Keep your abdominals pulled in towards your spine throughout the entire movement.

Raise your head and shoulders so they are just off the ground, or until you feel your abdominal muscles start to contract (keeping the head, neck and shoulders in line and avoiding tucking the chin in as you crunch)

The Sahrmann #1 exercise (shown in this group) is ideal for targeting transverse (lower) ab muscles. The traditional crunch targets the upper ab muscles (recti).