After you've gained a bit of comfort in doing the beginner stomach exercises after pregnancy, it's time to move into the advanced exercises. This is it! Once you've mastered these exercises, you should be on your way to a trim and toned belly!
Here are the exercises:
1. Front bridges.
Lie down on your stomach. Lift yourself up and balance your weight on your toes as though you are about to do a push-up. Instead of balancing the rest of your weight on your hands as in a push-up, balance the weight on your forearms instead. Your forearms should be pointing forward (in the direction towards your head). Hold this position for however long you can, aiming for 60 seconds. Do two of these.
2. Side bridges.
Lie down on your side. Lift yourself up and balance your weight on your forearm. Your forearm should be on the ground or mat, pointing ahead in the same direction as your nose. Hold this position for 60 seconds, if you can. Repeat for the other side.
3. Toe reaches.
Lie down on your back. Point your legs straight up. With your hands, try reaching your toes, while crunching up your stomach as though you are rolling up a newspaper. Do 3 sets of 10.
4. Crunches.
Lie down on your back with your knees up. Place your hands behind your head, but don't interlace your fingers. Using your stomach muscles, lift your chin towards your knees ONLY to the point you are comfortable. Don't go too far or your back will hurt. Do about 3 sets of 10.
5. Leg stretches.
Lie down on your back, and bring your knees to your chest. Hold one of the legs in the position with your hands behind your knees. Point the other leg upwards. Next, using your stomach muscles, move your chin towards your legs. Do about 2 sets of 15 here.
These exercises should get you on your way to a trim and toned stomach after having a baby. Be patient and consistent, and you will get results. The best thing about these exercises is that they don't take very long at all. But they pay off beautifully!
Here are the exercises:
1. Front bridges.
Lie down on your stomach. Lift yourself up and balance your weight on your toes as though you are about to do a push-up. Instead of balancing the rest of your weight on your hands as in a push-up, balance the weight on your forearms instead. Your forearms should be pointing forward (in the direction towards your head). Hold this position for however long you can, aiming for 60 seconds. Do two of these.
2. Side bridges.
Lie down on your side. Lift yourself up and balance your weight on your forearm. Your forearm should be on the ground or mat, pointing ahead in the same direction as your nose. Hold this position for 60 seconds, if you can. Repeat for the other side.
3. Toe reaches.
Lie down on your back. Point your legs straight up. With your hands, try reaching your toes, while crunching up your stomach as though you are rolling up a newspaper. Do 3 sets of 10.
4. Crunches.
Lie down on your back with your knees up. Place your hands behind your head, but don't interlace your fingers. Using your stomach muscles, lift your chin towards your knees ONLY to the point you are comfortable. Don't go too far or your back will hurt. Do about 3 sets of 10.
5. Leg stretches.
Lie down on your back, and bring your knees to your chest. Hold one of the legs in the position with your hands behind your knees. Point the other leg upwards. Next, using your stomach muscles, move your chin towards your legs. Do about 2 sets of 15 here.These exercises should get you on your way to a trim and toned stomach after having a baby. Be patient and consistent, and you will get results. The best thing about these exercises is that they don't take very long at all. But they pay off beautifully!
2 comments:
Hi there, my baby is 7 months old now and I want to lose my 'jelly belly'. How often should I be doing these exercises - every day?
Hi Mindful Mum,
I recommend that you first consult with your doctor before partaking in any of these exercises. As I am not a medical professional, I am not qualified to make any specific suggestions.
It would be prudent to start very slowly to gauge your comfort level, so once a week to start would work. As you become more comfortable, perhaps you can increase to twice a week, and so on.
Again, please get a recommendation from your doctor first, as he/she would know best!
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