Belly Exercises After Baby

Tightening and toning the belly muscles after having a baby is the most common fitness concern for new moms. While pregnant, most women pack on a few pounds, but it isn't all about weight gain. The abdominal muscles stretch with a growing baby, and unless a woman is particularly blessed with a snap-back response, she is left with a sagging belly. Luckily, there are exercises for restoring a flatter tummy.

  1. Getting Started

    • According to the Mayo Clinic, new moms who have gone through an uncomplicated natural childbirth can begin exercising soon after. Still, is wise to ask your doctor about your particular situation. If you have had a Cesarean section, you should wait a little longer. It is recommended that you ease into exercise with a moderate task such as walking. Once your doctor has given permission to begin a toning program, you can get started with tightening those muscles. You should always ease into an abdominal routine.

    The Squeeze

    • This is the easiest of all abdominal exercises and is surprisingly beneficial. While you are lying on your back, exhale and pull in your lower abdominal muscles as though trying to bring them up to your belly button. Be sure not to strain to the point of feeling pain. Hold for a count of four while slowly exhaling. Release and repeat the exercise. Doing a few repetitions a few times a day, and increasing the number as you are able, can help your muscles get back to their original position.

    The Pelvic Tilt

    • Lie flat on your back and bend your knees. Push down slightly with your heels and lift up your pelvis while tightening your belly. Be sure to keep your lower back on the floor. Hold for a count of 10 and release. Again, it is important that you do not overdo this exercise. Start with five reps and work your way up to 30 over time.

    Crunches and More

    • As the weeks go by, you will be ready to work harder. Traditional crunches are always a good exercise as long as they are done correctly. When you do a crunch, never strain your neck and remember to use your abdominal muscles and not your back as you curl up and bring your knees to meet your elbows.

      The truth is that abdominal exercises presented by experts almost always work. The trick is in performing the workouts regularly. Exercises such as the Pilates 100 are fantastic for tightening your entire core, and working with a fitness ball will do wonders for tightening your belly as well as improving your posture.

    Cardio

    • Cardiovascular exercise such as brisk walking, jogging or aerobics will help you lose the baby weight and increase your fitness level. It is recommended that adults perform at least two and a half hours of aerobic activity spread evenly throughout each week. For faster results, you should try to double that amount.