Exercises to Flatten Stomach After Childbirth

Flattening a post-pregnancy tummy sometimes can be a very difficult task. The first thing you need to do before beginning a fitness regimen after childbirth is to check with your doctor to see if enough time has passed since the delivery. The body has to heal for a period of time after the baby arrives, especially if a Cesarean section was performed. Secondly, make sure you eat a healthy diet and perform regular cardiovascular exercises. The diet and cardio will help to eliminate fat on the belly while some simple exercises will tone and strengthen the abdominal muscles.

  1. Basic Crunches

    • Lie on your back with your knees bent and your feet on the floor. Place your hands behind your head and slowly curl upward until your shoulder blades are off the floor. You do not need to come all the way up, as in a traditional sit-up. A crunch works your abdominal muscles while offering more back support than a sit-up does. Perform two sets of 15 to 20 crunches. Increase the number of sets as you build endurance and strength.

    Rotating Lunges

    • Many people focus on the front, center set of abdominal muscles, but for optimum fitness and flatness, you also need to work the muscles on the sides of your belly (obliques). Rotating lunges target this area. Grasp a five-pound weight and hold it straight out in front of you while your legs are spread about shoulder width apart. Step forward with one foot and twist to the side as you lower yourself until the thigh of your forward leg is parallel with the floor. The other leg should be behind you, with your shin parallel to the floor. Twist back to center and push yourself back up with your rear foot. Switch legs and repeat. Do this for a set of about eight repetitions. Increase the number of sets when you are comfortable with doing so.

    Leg Work

    • Lie on your back with your hands behind your head. Hold your feet in the air with your knees bent at 90-degree angles. Lift yourself as if you are doing a crunch but rotate your right elbow toward your left knee. Move your left knee inward as you curl upward and turn your upper body. Straighten your upper body as you lower it back to the floor. Repeat on the other side with your left elbow and right knee. Repeat for two sets of 15 to 20 repetitions.