Many women find it difficult to regain their pre-pregnancy waistline after giving birth. Your belly is an area that needs special care and flattening it shouldn’t harm your health. Also, your abdomen can be damaged by diastasis, which is a type of muscle weakening and deformation.
We believe that exercise should bring health and beauty. Here are 6 exercises that will help you gently bring your tummy area into perfect shape. For exercises on the floor, use a mat to make yourself more comfortable.
Leg Lifts
Leg Lifts will help strengthen your lower back and strengthen your abdominal muscles. Lie on your back, with your arms at your sides. Raise your legs, keeping them straight, about a foot off the floor. If this is too difficult for you early on, start by lifting one leg at a time.
Do 10-15 reps and add 2-5 more each training day.
Bicycle
Keep lying on your back. Bend your legs and raise them so that your calves are parallel to the floor. Extend your right leg and move it slowly, bending it toward the ground so that it forms a circle. Continue with your left leg, acting as if you are pedaling a bicycle.
Start with 5 reps and add a few each time you train.
Waist Crunch
Continue lying with your hands at your sides and your palms facing down. Raise your legs, keeping them straight, at a 90 ° angle to the ground. Begin pulling your shoulders and upper chest slowly. Hold for a second and lie down.
If it’s too difficult for you at first, start with your knees bent. Start with 10 reps and add 5 each time you train.
Reverse Crunches
Raise your upper body into a pinch position. Bend your knees, keeping your feet flat on the floor. Slowly move your knees towards your shoulders. Stop at the waist and slowly bring your feet to the ground.
Start with 10-15 reps and add 5 at a time.
Bicycle Crunch
Bend your legs so that your calves are parallel to the floor. Bend your elbows and place your palms under the nape of your neck. Move your right knee toward your shoulder and lift your head and upper chest. Try to touch your right knee with your left elbow.
Return to the starting position and repeat, switching arms and legs. Keep a significant distance between your limbs if you don’t feel strong enough. Start with 10 reps, 1 repetition equals 2 elbow-knee touches.
Fit Ball Crunch
As you can see from the name, a fit ball crunch involves a fit ball. Lie on your back, keep your feet flat on the floor and your knees bent. Put your hands behind your head. Slowly raise your head and chest.
Start with 3 sets of 5 sit-ups each. When you feel stronger, increase each set to 10 sit-ups.
Was it easy for you to reduce your postpartum belly? Share your training tips with us in the comments!
