As if having a baby isn’t challenging enough, new moms struggle with getting rid of their flabby “pooch” after giving birth.
It’s normal to develop a flabbier stomach after giving birth because this band of extra fat worked as cushion to the fetus. Unfortunately, after giving birth, the band of fat around the midsection is extremely hard to get rid of. And no amount of crunches will help to tone it. That’s because crunches only work the outer layer of the abdominal muscle and not the underlying muscles that make the pooch protrude. In today’s post, we are listing down simple exercises that work better to tone and tighten your post-baby tummy!
WARNING: Before trying out any of these exercises, make sure you get the green light from your doctor.
The Leg Stretch
This a great exercise to add at 12 to 14 weeks after giving birth. Get a small towel. Lie on your back with your knees above the hips. The shins should be parallel to the floor. Get the towel and place it on top of your thighs. Hold on to the ends of the towels with your hands and push against your thighs to build resistance. Slowly lift your head and shoulders, extending your left leg out as you exhale. Now switch to the other leg, alternating the legs for 5 reps and then gradually working to 10 reps.
The Pelvic Tilt
This should be done only when you had a normal vaginal delivery. The pelvic tilt could be done as early as a week after giving birth! Lie on your back and bend your knees. You can tuck a pillow under your hips and another pillow between your knees for support. With your feet flat and your arms at your side, inhale. As you exhale, draw your abs and tuck your pelvis under slightly. At the same time, squeeze your butt as you would with a Kegel. Hold this position for five seconds and release. Do five to ten reps.
The Heel Slides
This is a great exercise to work the abdominal muscles a week or two after giving birth. Just lie on your back and bend your knees. Keep the feet hip-width apart and draw your abdominal muscles in. Now flex your left foot, pressing your heel into the floor as you go. Keep your pelvis still and then inhale and exhale as you flex and squeeze your abdominal muscles by pushing your left heel away from the body. Keep your knees slightly bent and then return to the starting position. Do alternate from side to side, doing 5 heel slides each and then gradually working your way to 10 or more.
The Towel Pulse
With your back on the floor and knees bent, place a towel across your upper shins and then hold on to the ends of the towel with your hands. Make sure you get a firm grip. Slowly pull the ends of the towel as you squeeze your thigh muscles together. Inhale and as you exhale, draw your abdominal muscles in and lift your shoulders a few inches off the floor. Hold this position for a few seconds, contracting and then releasing the abdominal muscles 10 to 12 times before gradually increasing to 20.