Pregnancy may be one of the most fulfilling experiences in a woman’s life, but we cannot deny the fact that the appearance of a woman changes a lot after this stage of her life. Yes, it is expected that she will grow a bit bigger during her pregnancy but one thing that is quite bothersome is that the unwanted fats, especially in the tummy area, tends to stay even after you have given birth.
Because of this, many women are looking for ways on how they can reduce their tummy and get back in shape after delivery. Well, we are here to help you out!
5 Best Flat Tummy Exercises After Delivery
One of the best ways to reduce tummy fats is no other than working out. Lucky for you, there are plenty of tummy exercises that can help you achieve a flat tummy. Here are some of them:
Pelvic Tilt
Since you had a normal delivery, you can already perform this exercise as early as one week after having your baby.
How It’s Done:
Lie on your back and keep your knees bent. Keep your fees flat to the ground and place your arms beside your body. Place a pillow in between your knees and under your hips for comfort. As you inhale, draw your abs in and tuck in your pelvis a bit. You should be squeezing your butt muscles as you perform this move. Hold this for 5 seconds. Exhale and go back to original position. Do this for 10 repetitions.
Sit Ups
If you have been doing sit ups before you got pregnant, then this exercise would be easy for you. However, it is still best that you start with gentle sit-ups for the first few weeks after your delivery.
How it’s Done:
Lie on your back with your head touching the floor. Place hands behind the neck and very gently lift your head. If you are not comfortable with the position of your hands, you can cross it over one another and place it over your chest. Slowly return to the lying down position. Do as many repetitions as you comfortably can.
Heel Slides
Do this exercises about a month after you have given birth.
How It’s Done:
Lie on your back. Keep your feet hip-width apart and your knees bent. Straighten your left foot with your heels pressed into the floor. Inhale then exhale and as you do, push away your left heel away from your body. You should be using the abdominal muscles for this move. Return to original position. Then do this on the other side. Do 5 repetitions for each side.
Dolphin Plank
This should be done when you are already accustomed to doing the other tummy exercises mentioned above. You will need a stability ball for this. This exercise will not just flatten your tummy; it will strengthen your core as well.
How it’s done:
Place elbows on the stability ball as you allow your legs to extend from behind. Keep your back straight and squeeze your hips and abdomen. Hold this position for 30 seconds. Carry out 10 repetitions of this simple move.
Belly Breathing
This exercise will not require too much effort so you can do this once you feel you are ready to exercise.
How It’s Done:
You can do this standing up, sitting or even, lying down. Inhale and exhale as deeply as you can and allow your stomach to contract and expand as much as possible.
How to Ease Back Into Fitness Routine After Delivery
While these flat tummy exercises after delivery have been proven effective, you must keep in mind that these have to be performed regularly for you to see amazing results. Because of this, the biggest problem that you will encounter is you will find it difficult to stick to a routine after giving birth. This is because you may have to spend most of your time taking care of your baby.
To overcome possible fitness challenges, it is recommended that you take it slow at first. Do not force your body to carry out strenuous exercises right away. Start with the easy ones and move to the harder ones once your body can already accommodate it. In addition to this, you must stay motivated and dedicated, and you must find time for exercise, no matter how busy you are. When you are feeling a bit down or lazy, remind yourself why you are doing this—for your health and your baby’s welfare.