10 Exercises to Get Flat Tummy – Post Delivery

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Postnatal Exercise

Push Up | Forearm Plank | Basic Breath | Walking Lunges | Pelvic Tilt | Pelvic Bridge | Wall Sit | Modified Hundred | Crunch Beat | Towel Pulse

Pregnant mothers experience drastic body changes and struggle a lot to get flat belly post delivery. It is normal for moms to gain weight during pregnancy. However, some ladies may not shed added pounds, and this might be due to diastasis recti (1). It is a condition caused by the stretching of the abs due to the growing uterus. It is a normal process of pregnancy that expands the belly to accommodate the growing baby. This condition remains even after delivery that needs special care to rehabilitate (2).

New moms should put in a lot of effort to get rid of the added weight. It is important to exercise daily post-delivery as it helps to lose pregnancy weight. Exercising alone is not sufficient for weight reduction. Breastfeeding releases oxytocin, which helps to shrink the uterus back to the previous size, and it aid moms lose weight quicker. Drinking more water helps to lose weight faster as it keeps your body hydrated. Never skip your meals and maintain a healthy diet plan. However, regular exercise and healthy diet help to reduce the extra pounds to get a flat belly. This process’s speed depends on factors like pre-pregnancy body size, genes, weight gained by you, and physical activity.

Since your body has undergone too much stress of labor, it will require a month or two to recover. So refrain yourself from starting exercise right after delivery. Consult your doctor on when to start with exercise.

Here are a few Exercises to Get Flat Belly:

1. Push Up

Push Up
  • Get on the floor on all four position with your hands slightly wider than your shoulders.
  • Extend your legs back to balance your body weight on hands and toes.
  • Your body should be in a straight line from head to toe.
  • Inhale slowly, bend your elbows and lower yourself till your chest is an inch from the ground.
  • As you exhale, straighten your arms by pushing away from the floor to starting posture.
  • Repeat 3 sets of 20 reps.

2. Forearm Plank

Standard-Plank
  • Get on the floor in a push-up position.
  • Bend your elbows and rest your weight on your forearms.
  • Keep your feet together and straighten your legs by balancing your weight on toes.
  • Brace your abs and keep your body in a straight line from head to toe.
  • Breathe slowly.
  • Hold on to this position from 30 seconds to 2 minutes. Don’t hold for more than 2 minutes.

3. Basic Breath

Basic Breath
  • Lie on your back with knees bent.
  • Keep your arms at your sides and feet flat on the floor.
  • Inhale and exhale few times (don’t tilt your pelvis or flatten your back).
  • Take a deep breath and inhale slowly.
  • Breathe out by tightening your tummy (pull your navel towards the spine without changing the lower back position or flattening your back).
  • Hold the contraction for 5 seconds.
  • Repeat 5 to 10 of these contractions several times a day.

4. Walking Lunges

Walking Lunges
  • Stand by keeping your feet together and hands on your hips.
  • Take a wide step forward with your right foot.
  • Bend the right knee and lower down so that it is parallel to the floor.
  • Without moving the right leg, move the left foot forward by repeating the same steps.
  • Repeat the steps on alternating legs.
  • Do 3 sets of 12 reps on each leg.

5. Pelvic Tilt

Pelvic Tilt
  • Lie on your back with knees bent.
  • Keep your arms at your sides and feet flat on the floor.
  • Place a pillow under your hips.
  • Inhale deeply and exhale slowly (while breathing, pull your abs in).
  • Tilt your pelvis and press lower back into the floor.
  • Hold for 5 seconds and release.
  • Repeat 10 times.

 6. Pelvic Bridge

Pelvic Bridge
  • Lie on your back with knees bent.
  • Keep your arms at your sides and feet flat on the floor.
  • Take a deep breath and pull your abs in.
  • As you exhale, tilt your pelvis up and lift your hips off the floor.
  • Hold on for 2 seconds and return to the starting posture.
  • Repeat 3 sets of 20 reps.

 7. Wall Sit

Wall Sit
  • Stand by keeping your back and hips against a wall.
  • Sit down by keeping your back against the wall forming a 90 degree with your knees.
  • Pull your abs in the whole time.
  • Hold on for 20 to 60 seconds.
  • Slide back up the wall to standing position.
  • Rest for 30 seconds and repeat 5 times.

 8. Modified Hundred

Modified Hundred
  • Lie on your back with knees bent.
  • Keep your arms at your sides and feet flat on the floor.
  • Take a deep breath and pull your abs in.
  • As you exhale, lift your head and neck off the floor slowly.
  • Lift your arms and extend on either side of your legs.
  • Keep your abs pulled in and hold this position for 2 seconds.
  • Breathe in and slowly return to the starting posture as you exhale.
  • Repeat 10 times.

 9. Crunch Beat

Crunch Beat
  • Lie down on your back and bend the knees 90 degrees.
  • Lift your legs parallel to the floor.
  • Place your hands at the back of the head, elbows out.
  • Crunch up by raising your shoulders off the floor.
  • Extend the legs diagonally up, cross ankles and extend arms overhead.
  • Hold this position; switch feet over and under each other 8 times.
  • Return to the starting posture and repeat 8 reps.

 10. Towel Pulse

Towel Pulse
  • Lie on your back with knees bent.
  • Put a towel across your upper shins and grasp each end.
  • Firmly press thighs together and pull the ends of the towel strongly.
  • Inhale and pull your abs in as you exhale.
  • Lift your shoulders off the floor.
  • In this position, contract and relax your ab muscles 10 times.

Summary

These exercises help in making your tummy flat and building up your stamina. They bring you closer to the body you once had before your baby showed up.

Initially, it may be hard, but once you started the first step, you will be able to overcome the hardships and attain the outcome. 

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