after pregnancy workouts

After Pregnancy Workouts for Your Post-Baby Belly

after pregnancy workoutsFor millions of new mothers struggling with post-baby belly, choosing between the many different after pregnancy workouts can sometimes be rather challenging.  What is the best type of exercise to get rid of that excess belly bulge in the fastest amount of time?  The best way to flatten the tummy quickly is to work the abdominals from the inside out.

After pregnancy workouts: No more crunches.

The very thought of spending countless hours lying on the floor performing thousands of abdominal crunches can sound terribly dull and boring. In fact, studies show that exercises like crunches that only work the outer abdominals can actually make the pooch around the midsection even worse.  After receiving your doctor’s approval, begin your after pregnancy workouts with these simple alternative exercises to get back into tip-top shape.

Pelvic Tilt

New mothers can perform these easy exercises in the comfort of their own homes.  With the pelvic tilt, begin by lying on your back with a pillow under the hips.  Bend the knees while planting the feet firmly on the floor. With your arms lying on the floor parallel to your body, tighten the abdominals while slightly tucking the pelvis upward and inhaling deeply.  Squeeze the buttocks much as you would when performing Kegel exercises.  Hold the position for approximately five seconds before releasing.  Gradually work your way up to ten repetitions.

Pelvic Bridge

After performing about ten repetitions of pelvic tilts, next comes the pelvic bridge.  Position the body in much the same way, lying on the back with knees bent and arms extended parallel to the body.  Inhale deeply.  Then as you exhale, lift the pelvis slightly upward while drawing the abdominals towards the spine.  Your body will form a “bridge,” with space between the buttocks and the carpet.  After about five seconds, lower the hips to the floor while inhaling deeply once again.  Work your way up to ten repetitions before adding the next exercise, heel slides, to your after pregnancy workouts.

Heel Slides

Lie on your back with the knees bent and abdominals relaxed. Next, extend the right leg so that the heel of the foot is pressing into the carpet.  With your leg in a relaxed position, inhale deeply.  As you exhale, push the heel away from the body while focusing on the abdominals.  Start by performing about five slides on each leg, gradually working your way up to ten repetitions on each side.

Towel Pulse

Once again, the position of your body remains relatively unchanged.  Lie on your back with the knees bent.  Now, take an ordinary bath towel and wrap it around the upper shins just below the knee.  With both hands, pull the ends of the towel while squeezing the thighs together.  Inhale deeply.  And while you are exhaling, gently lift the shoulders off the floor while tightening the abdominals simultaneously.  Work your way up to twenty repetitions over the next few weeks.

After pregnancy workouts: Take it Easy

Every new mother is anxious to get back into shape after the birth of a child, but it is important to remember that losing the post-baby belly will likely take a bit of time.  Don’t overdo it, especially in the first few weeks after the birth.  For mothers undergoing a C-section, you may need to wait up to six or eight weeks before beginning your new fitness routine.  But through performing these simple floor exercises for a few minutes each day, you can flatten that tummy in no time.  For more information on after pregnancy workouts, contact Fit2DMax today!