Many women find it hard to get their pre-pregnancy waistline back after giving birth. Your belly is an area that needs special care and getting it flat should not harm your health. Furthermore, your belly might be damaged with diastasis, which is a type of muscle weakening and deformation.
We at FTT believe that workouts should provide you with both health and beauty. Here are 10 exercises that will help to gently get your belly area in the perfect shape. For the floor exercises, use a mat to make yourself more comfortable.
1. Leg lifts
Leg lifts will help you build up your lower back and strengthen your abdominal muscles. Lie down on your back, arms at your side. Lift your legs, keeping them straight, about 12 inches off the ground. If that’s too hard for you from the beginning, start with lifting one leg at a time.
Do 10-15 reps and add 2-5 extra each day you work out.
Continue lying on your back. Bend your legs and raise them so that your calves are parallel to the floor. Straighten your right leg and move it slowly bending toward the floor, so that it does a circle. Continue with the left leg, acting like you are pedaling a bicycle.
Start with 5 reps and add a couple of reps each time you work out.
3. Waist crunch
Continue lying with your hands by your sides, palms down. Raise your legs, keeping them straight, at a 90º angle with the floor. Start to pull your shoulders and upper chest up slowly. Hold for a second and lie down.
If it’s too hard for you at the beginning, start with your knees bent. Start with 10 reps and add 5 each time you work out.
4. Reverse crunches
Raise your upper body into a crunch position. Bend your knees, keeping your feet on the floor. Slowly move your knees toward your shoulders. Stop around the waist line and slowly return your feet to the floor.
Start with 10-15 reps and add 5 each time.
5. Bicycle crunch
Bend your legs so that your calves are parallel to the floor. Bend your elbows and put 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.
Go back to the starting position and repeat, switching the arm and leg. Keep a significant distance between the limbs if you don’t feel strong enough. Start with 10 reps, 1 repetition equals 2 elbow-knee touches.
6. Fit ball crunch
As you can see from the name, the fit ball crunch involves a fit ball. Lie on your back, keep your feet on the floor, and your knees bent. Put your hands behind your head. Slowly lift your head and chest.
Start with 3 sets of 5 sit-ups each. When you feel stronger, increase each set to 10 sit-ups.
7. Magic tree
Stay in the same basic position on the fit ball. Now, when lifting your chest, straighten your hands. Try to reach the ceiling (or an invisible magic apple) with them.
Start with 3 sets of 5 lift-ups each. When you feel stronger, increase each set to 10 lift-ups.
8. Warrior stance
Now it’s time to stand up! Place your feet apart at a distance a little wider than your shoulders. Your left foot should be directed to the side and your right foot should be looking forward. Bend your right knee.
Put your right elbow half-bent, on your right knee. Lift your left hand up. Stretch it over your ear, gently bending your body to the right. Staying in the same position, change hands, touch your left leg with your left arm, and raise your right hand.
Bend left. Move slowly and don’t hold your breath. Remember to keep your back straight. Perform 5 reps, change sides, and repeat.
9. Awkward airplane
Get down on your hands and knees. Slowly lift your left leg parallel to the floor. Simultaneously, reach your right hand forward. Move your leg and hand to the side, hold for 3 seconds, then put them back.
Change the arm and leg. Remember to keep your back straight. Start with 5 reps, adding another 5 when your feel stronger.
10. Sea turtle
Lie on the mat on your belly. Straighten your hands in front on your head. Raise your hands, head, upper chest, and legs. Slowly move your hands so that they meet behind your back.
Return your hands to the front. Lie down. Repeat 5-7 times.
Was it easy for you to reduce your after-baby belly? Share your workout tricks with us in the comments!