Tone Up Your Tummy After Pregnancy

Flat Tummy

Flat Tummy Exercises After Delivery

Congratulations to the new mom! After carrying a baby in your womb for nine months, you surely can’t wait to go back to your pre-baby weight and figure. For sure, you are already looking for post baby workout that will help you get back in shape.

Well, we are here to help you out! Here are some effective ways on how you can tone up your tummy after pregnancy:

  • Belly breathing
    1

    Belly breathing

    This simple exercise involves just letting your stomach contract and expand as much as it can. At the same time, try to actively exhale and inhale as deeply as you can.

  • Pelvic tilt
    2

    Pelvic tilt

    Lie on your back and bend your knees. Keep feet flat on the floor and place arms on the side. Exhale deeply, drawing your abs in and slightly tucking your pelvis under as you do. Squeeze your butt while doing a Kegel. Hold this position for 5 seconds and do 10 repetitions.

  • Abdominal bracing
    3

    Abdominal bracing

    Lie on your back (on the floor). Contract your abdominal muscles. Maintain this position while carrying out different movements including extending your legs or raising one or both arms overhead.

  • The bridge
    4

    The bridge

    Lie on your back with feet about hip-width apart. Bend the knees. Draw your abs up and in towards the spine, exhaling and inhaling as you do so. Lift hips off the floor by tilting your pelvis up. Hold for a few seconds before slowly going back to the first position. Do this for 5 to 10 times.

  • Flat-belly fly
    5

    Flat-belly fly

    While lying back with feet flat on the floor and keep your knees bent. Lift legs (creating a 90° angle on the floor), one leg at a time. Put one hand on your belly and the other on the side. Contract your abdominal muscles in and try to open your legs as wide as you can.

  • Kegels
    6

    Kegels

    Sit on a bench with your feet shoulder-width apart. Place hands on hips. Contract the pelvic muscles and try to stand up. Hold the position for a few seconds and return to sitting position. Do 3 sets for 15 repetitions.

  • Forearm plank
    7

    Forearm plank

    Get into planking position. Hold it for 30 to 60 seconds. Lower your knees to the floor. Rest for 30 seconds, then go back again to planking. Repeat it for 4 to 5 times.

  • Walking lunges
    8

    Walking lunges

    Stand up straight with hands on hips. Take the largest step forward in a way that both knees create a 90° angle to the floor. Return to standing position then do the same movement on the other leg.

  • Squat thrust with a twist
    9

    Squat thrust with a twist

    Get into squat position with hands touching the floor in front of your feet. Step legs back to get into push-up position. Without rest, step feet forward just behind your hands and return to standing position.

Belly breathing
1

Belly breathing

This simple exercise involves just letting your stomach contract and expand as much as it can. At the same time, try to actively exhale and inhale as deeply as you can.

Pelvic tilt
2

Pelvic tilt

Lie on your back and bend your knees. Keep feet flat on the floor and place arms on the side. Exhale deeply, drawing your abs in and slightly tucking your pelvis under as you do. Squeeze your butt while doing a Kegel. Hold this position for 5 seconds and do 10 repetitions.

Abdominal bracing
3

Abdominal bracing

Lie on your back (on the floor). Contract your abdominal muscles. Maintain this position while carrying out different movements including extending your legs or raising one or both arms overhead.

The bridge
4

The bridge

Lie on your back with feet about hip-width apart. Bend the knees. Draw your abs up and in towards the spine, exhaling and inhaling as you do so. Lift hips off the floor by tilting your pelvis up. Hold for a few seconds before slowly going back to the first position. Do this for 5 to 10 times.

Flat-belly fly
5

Flat-belly fly

While lying back with feet flat on the floor and keep your knees bent. Lift legs (creating a 90° angle on the floor), one leg at a time. Put one hand on your belly and the other on the side. Contract your abdominal muscles in and try to open your legs as wide as you can.

Kegels
6

Kegels

Sit on a bench with your feet shoulder-width apart. Place hands on hips. Contract the pelvic muscles and try to stand up. Hold the position for a few seconds and return to sitting position. Do 3 sets for 15 repetitions.

Forearm plank
7

Forearm plank

Get into planking position. Hold it for 30 to 60 seconds. Lower your knees to the floor. Rest for 30 seconds, then go back again to planking. Repeat it for 4 to 5 times.

Walking lunges
8

Walking lunges

Stand up straight with hands on hips. Take the largest step forward in a way that both knees create a 90° angle to the floor. Return to standing position then do the same movement on the other leg.

Squat thrust with a twist
9

Squat thrust with a twist

Get into squat position with hands touching the floor in front of your feet. Step legs back to get into push-up position. Without rest, step feet forward just behind your hands and return to standing position.

Before you perform any of the post baby belly workout exercises mentioned above, consult with your doctor first.

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