7 Exercises For Rebuilding Your Core After Post Delivery Baby

Stomach exercises After Pregnancy

Giving birth to your baby is one of the most difficult things that you can experience in your life. But did you know that there is a much harder thing to accomplish than that? Yes, there is, and that is no other than to lose that baby weight that you have accumulated during your pregnancy.

But don’t worry, that is not an impossible feat to accomplish. It may be difficult, but with the right exercise, you can be able to bring back your pre-baby tummy in no time. In fact, here are the perfect exercises for you:

1. Single Leg Toe Taps

This is one of the simplest stomach exercises after pregnancy that you can perform. Each and every moment in this exercise engages your abdominal muscles.

To do this, lie on your back keeping your knees bent and with arms at your sides. Keep one leg in place while lowering one foot down the floor while still keeping the knee bent. Put it back on the tabletop, Go back to original position and do the same steps on the other leg. Carry out 10 reps on each side.

2. Single Leg Extensions

This works just like the single toe tap. Since this uses abdominal muscles all throughout the entire workout, it can strengthen your core.

To do this, lie on your back, knees bent and arms on the side. Keep one leg in place while extending the other leg. It should be parallel to the floor but must not touch it. Return that leg to starting position and carry out the same steps with the other leg. As you switch legs, do not forget to contract your abdominal muscles. Carry out 10 reps on each side.

3. Diaphragmatic Breathing

More than just tightening the much-needed muscles, this exercise will also allow you to practice proper breathing while tightening your abdominal muscles at the same time. It’s a win-win exercise!

To do this, lie on your back then place both hands on your belly area. Breathe in and allow your belly to rise as much as it can. Breathe out through your mouth while you keep your abdominal muscles as tight as possible. Make sure that your stomach flattens and does not bulge even as you exhale. This may take some practice but over time, you can be able to master this move, and you can get a stronger core in no time.

4. Butterfly Crunch

Crunches have always been the go-to exercises for flat tummy, and your case is no exception!

To do this, lie on your back with feet flat on the ground and knees bent. Bring your knees together and spread them on the floor, creating a big diamond shape. Slowly raise your upper body off the floor, engaging the abdominal muscles. Exhale and inhale then go back to original position.

5. Bridge Squeeze

Bridges have always been the most effective tummy exercises because they work out all the right muscles—your abs, hamstrings, and glutes.

To do this, lie on your back with feet positioned hip-width apart and knees bent. Inhale and exhale then slowly raise your glutes and hips until they are in a straight line with your back. Contract your glute muscles and hold the position for 5 seconds. Go back to starting position. Do 10 reps of this exercise.

6. Australian Pull Up

Nothing rebuilds the core like a pull-up, and this one is the simplest pull up a woman who has just given birth can do.

To do this, grab bar with both hands. Keep your legs as straight as possible. Using your abdominal muscles, try to lift your body until your chest reaches the bar. With control, lower your body to original position. Do as many reps as you can.

7. Towel Head Lifts

Considered to be one of the best stomach exercises after pregnancy, this exercise uses your abdominal muscles in lifting your head.

To do this, place the towel on the floor and lie on it. Hold each side of the towel in each hand. Slowly raise your head and as you do, try to pull the ends of the towel as tight as you can. Hold position for a few seconds.

Yes, it is okay for you to exercise after delivery. But for safety purposes, we recommend that you seek first the approval of your doctor before you start any exercise regimen. If you start too soon, you may encounter some health conditions that will make your situation a lot more complicated.