Tummy Recovery After Pregnancy

Getting a toned tummy after pregnancy is not impossible…

Here are a few of my fave exercises for a strong core after giving birth.

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These are perfect exercises you can do after having a baby at home to get the abdominal muscles thinking and also to help the pelvis.

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-Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor or propped on a ball. Brace your abdomen and tilt your pelvis back by pressing your lower back into the floor. Hold this position for five seconds then repeat.

-Abdominal Bracing

Begin by lying face-up on the floor. Brace your abdomen by contracting your entire abdomen as if you were preparing to get hit in the stomach. This is your starting position. From here, perform different movements such as raising one or both arms overhead or extending your legs while keeping your back flat against the floor.

-Yoga Boat

Sit on the floor with your knees bent. Brace your abdomen, slightly lean your torso back while lifting your feet off the floor. Lift until your shins are parallel with the floor, your back is straight and your hips are flexed to ninety degrees. Extend your arms forward to a comfortable position to help maintain your balance. Hold here for at least thirty seconds.

-Dolphin Plank

Place your elbows on the top of a stability ball and extended your legs out behind. Brace your abdomen and hips, straighten your back and hold the position for at least thirty seconds. This exercise is basically just a standard plank but you’re adding in the instability of the ball.

-Side Plank

Lie on your side with your elbow under your shoulder. Stack your hips and feet, stabilize your core, and lift your hips off the floor until your body forms a straight line. Hold here for at least thirty seconds. Repeat on the other side. Add ten to twenty leg lifts to the side plank to further improve hip strength and stability.

Is all of this really necessary? Well, technically, you could rely solely on the lifts themselves to get you back into fighting shape, but I guarantee it will be a long haul and you’ll be lifting a lot lighter for a lot longer.

Don’t get me wrong, lifts, especially front squats, are excellent for building core strength. However, when you’re forced to lift light due to the inability to stiffen up your torso and stay erect properly, you’re not going to get a lot accomplished. It’s still a good idea to start light and work your way up, but by adding in additional core work, you’ll start hitting your pregnancy and pre-pregnancy numbers a lot faster.

Note: Please let me clarify, this routine is not going to spot reduce that baby pudge. We all know spot reduction isn’t a thing and the only way to get visible abs again is through diet, regular intense exercise, and TIME. The basis of this program is to help restore the core strength lost during pregnancy that you can start hitting those heavy lifts sooner after pregnancy and feel like a you again.

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