Pregnancy changes your body in more ways than one. Your breasts will become larger and more tender, because the body is preparing for breastfeeding. You may experience “hot flashes,” because of increased hormonal levels. Your legs might get cramps because of these pregnancy hormones, and your feet and ankles may swell because of the body’s extra fluid. But of course the most noticeable change is that you will gain 25 to 35 pounds during the course of the pregnancy! So if you’ve found yourself here, you’ve likely already realized that your body has a very different shape after the miracle of life is created within your body. Am I right?! So I wanted to share my top 5 exercises to flatten your belly after baby.
Most women expect that their belly will return to its normal size right after giving birth. But the truth is, the uterus needs around 6 to 8 weeks before it goes back to its regular size. Even after giving birth, chances are you’ll still look nine months pregnant! If you want to get your body back in shape, you need to exercise and maintain a healthy diet. While you cannot spot-reduce certain areas on your body, strengthening your tummy muscles will help everything get back into place over time. 🙂 Pregnancy really weakens your core, so that is what we will work on!
What exercises will help you flatten your belly after baby?
One simple exercise you can do is the pelvic tilt! Lie on your back with your arms at the sides, and place a pillow under your hips and between your knees. Then, bend your knees and tighten your pelvic floor muscles. Your pelvic floor muscles are the muscles that stop urination. If you’re able to stop urination midstream, you’ve found your pelvic floor muscles! Hold the contraction of your pelvic floor muscles for 5 seconds, and then release for 10 repetitions. Make sure to inhale and exhale properly!
One change your body undergoes during pregnancy is that the expanding uterus causes bladder control problems. This pelvic tilt exercise helps you regain control of your urinary system, while improving abdominal strength and stamina.
Another easy-to-do exercise you can do is the pelvic bridge. Lie on your back with your feet wide apart and your knee bent. Then, lift your hips off the floor and tilt your pelvic up. After that, slowly lower your hips and go back to the starting position. Start with 5 repetitions.
The pelvic bridge exercise is a popular exercise for trainers, because this strengthens the buttocks, the lower back, and the muscles at the top of your thighs.
For this exercise, lie on your back with the knees bent and the feet hip-width apart. Flex your left foot and press your heel into the floor. Use your abdominal muscles to push your left heel away from the body, and then back towards the body. Make sure to keep your knees slightly bent! Do five slides for each side.
The heel slides exercise strengthens your lower back. At the same time, it stretches the muscles of your thigh, helping you regain your range of motion.
To do the towel pulse exercise, you have to lie on your back with your knees bent. Place a towel across your upper shins and pull both ends of the towel, squeezing your thighs together. Then, lift your shoulders off the floor. Hold this position, and then release for 10 repetitions.
This exercise strengthens the muscles around your abdomen and your thighs.
To do a plank, place your forearms on the ground with your elbows aligned below your shoulders, and your arms parallel to your body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Note: You can also perform planks with straight arms, instead of resting on your forearms. Do what works best for you.
There you have it my momma friend – 5 exercises to flatten your belly after baby!
If you’d like to learn about getting more help on your fitness journey, maybe even the ability to do it from HOME rather than heading out to a gym, be sure and fill out the application below so we can chat further! 🙂
Now go love on that baby. 🙂