Ab Exercises After Pregnancy

The arrival of your darling baby might herald the arrival of another surprise; a less-than-tight mummy tummy. After your muscles are stretched and separated by your pregnancy, you probably want to get them back to where they were before you got pregnant. While your body composition has probably been altered, you can do ab exercises especially designed for getting rid of that notorious belly that remains after having a baby.

  1. The Plank

    • The plank is an extremely effective ab exercise for after pregnancy because it works so much of your core, including those transverse abdominals; the deep layer of abdominals that are the most affected during pregnancy due to the separation they experience. Lay on the floor with your chest up and your elbows at a 90 degree angle. Slowly raise yourself on your toes so that your body is in a straight line and resting on your forearms. Hold the plank for twenty seconds and relax. Repeat five times. You can intensify the plank by swaying your hips from side to side while in the position, working your obliques.

    Pelvic Tilt

    • Not only does this exercise help your abdominal muscles, it also works your buns and thighs. Lay on the ground with your knees bent and at a 45 degree angle. Slowly raise your hips and buns of the floor so that you create a diagonal line with your head still on the floor. You should be supporting your body with the muscles in your abs. Slowly bring your hips back down. Repeat ten times and do three sets per day for the best results. To intensify, you can cross one leg over the other while raising your hips, which will add a note of balance to the workout.

    Wood chop

    • This wood chop exercise works the obliques that may have spread with the spreading of your hips throughout pregnancy. Begin in a standing position with your feet shoulder width apart. Using a five pound weight, hold it out in front of you with both hands. In a smooth and quick movement, "chop" the weight across your body and towards your left side as if you were chopping wood. Repeat on your right side to complete a repetition. Do ten repetitions to complete a set, and try doing three sets per day.