Congratulations, you are now a mother! It is a job for life that has many advantages, but it is also subject to many difficulties. One is that your body changes dramatically, often requiring a lot of effort to get back into shape.
If getting rid of the baby’s tummy is not easy for you, you may be suffering from diastasis rectal, a condition caused by the lengthening of the abdomen due to the growth of the uterus.
We are sorry for your pain and want to suggest that you try these simple but effective exercises to tighten your belly and regain your abs straight and your confidence.
Having a stiff and flat stomach right after giving birth is a rare case and few are lucky. Most women will have to try really hard to get rid of it.
Post Pregnancy Exercise To Reduce Tummy
Patience, a healthy diet, proper exercise, and believing in your powers are key. The speed of the process depends largely on the amount of weight you have gained, your body size before pregnancy, your genes, and your level of activity. We can help with the latter. Start doing these simple exercises today and you will get the desired result.
Pelvic Tilt
Lie on your back, bend your knees, place a pillow under your hips and another between your legs. Arms should be at your sides and feet flat on the ground. Inhale deeply, then exhale slowly and contract your abdomen as you breathe.
Compress your pelvis by squeezing your butt. Hold this position for 5 seconds, release and repeat 10 times.
If you gave birth naturally, you can start this exercise after a week, but if you had a cesarean section it is recommended to wait about 8 weeks before exercising.
Pelvic Bridge
A bridge is a well-known exercise that you may have done in the gym before. However, this is done a little differently as circumstances have changed. Lie on your back, feet hip-width apart. Bend your knees, inhale and exhale, pulling your abdomen up and down toward your spine.
Then gently tilt your pelvis upward and lift your hips off the floor in a bridge fashion. Pause for 2 seconds and return to the starting position. Repeat up to 10 times.
Heel Slides
The starting position is the same as in the previous exercise. Get into position and contract your abdomen. Firmly press the heel of your left foot against the ground. Keep your pelvis still.
Inhale, exhale, and then, using your deep abdominal muscles, pull your left heel away from your body. Your knee is slightly bent. Switch legs. Repeat 5 to 10 times on each leg.
Modified Hundred
The Hundred is a Pilates exercise and in its original form it is performed with the feet elevated above the ground, which makes it a bit more difficult.
Again, lie on your back, feet hip-width apart. Your feet should be flat on the floor and your arms at your sides. Take a deep breath and make an effort to contract your stomach muscles. Like a turtle, slowly lift your head and neck off the ground.
Raise your arms and extend them to the sides, but don’t raise them too high. Remember to keep your stomach muscles flexed and contracted, don’t let go. Hold for 2 seconds, inhale, and slowly return to the ground, exhaling.
Flat-belly Fly
Again, lie on your back, feet hip-width apart. Lift and bend your legs one at a time, placing your calves at a 90-degree angle. Place one hand on your stomach and place your other arm at your side (palm down). Inhale and contract your stomach muscles as well, slowly and gently.
Hold it and in this position spread your legs as wide as possible and then slowly close them. As you do this, pay attention to the muscles in your abdomen. Don’t let them relax. Repeat 10 times.
Can you share any other tips for getting rid of Mom’s purse? It could be anything, not just related to exercise!
