Belly Exercises After Pregnancy

After pregnancy, most women want to regain their pre-pregnancy bodies. Stomach fat builds up during pregnancy, and losing that baby belly is a major challenge for many women. Tailor your postpartum workout to include exercises to reduce tummy fat and lose your pregnancy belly.

  1. Crunch Alternatives

    • For a very easy exercise that works your transverse abdominal muscles, lie on your back on the floor with your knees bent and your feet flat on the floor. Place your hands to the sides and just below your belly button, and push your index and middle fingers down gently to feel the muscles beneath. Pull your navel toward the floor, without holding your breath or moving your pelvis. You should feel the muscles tighten beneath your fingers. Hold this position for 10 to 15 seconds, then release and repeat.
      Work your oblique muscles--"love handles"--by twisting your body to the left and then right as you raise up in a traditional crunch position. As you come up for a crunch, bring your right elbow to your left knee. Lower, and then bring your left elbow to meet your right knee. Alternate sides and repeat.

    Pull in the Pelvis

    • Get on all fours on the floor, with your knees below your hips and your toes on the floor. Pull your navel in toward your spine and pull your knees up off the floor. You are now supporting your weight on your arms and toes, using your abdominal muscles to hold the position. Hold for a few seconds, then release and repeat.
      Lie on your back on the floor with your knees bent and your feet flat on the floor. Keep your upper body planted firmly on the floor, with arms down by your sides. Contract your abdominal muscles and lift your pelvis off the floor, holding for a few seconds before releasing. Repeat.

    Use the Legs

    • Lie flat on your back on the floor, placing your hands underneath your buttocks and keeping your back firmly down on the floor. Your legs should be stretched out straight and flat for this exercise. Lift one leg a few inches off the floor, and as you lower that leg raise the other. This activity is known as scissor kicking; repeat it as long as you can hold the position.
      Stretch your abdominal muscles by beginning on all fours on the floor. Tighten your abdominal muscles, and raise your right arm out in front of your body; at the same time, raise your left leg and stretch it out behind you. Stretch your arm and leg to elongate your abdominal muscles, and hold for a few seconds. Lower your arm and leg and then repeat on the other side.