Here are some exercises that you should be sure to include in your fitness program to help get your stomach flatter, your vaginal muscles tighter and your body back to its old self.
Your tummy is probably the area of your body that you are most worried about getting back to its pre-pregnancy shape.
Sit-ups are the best exercise for your abdominals to get them into shape quickly. When you are doing sit-ups, make sure you have a mat underneath you. Also, keep the small of your back (the part that arches) in contact with the floor at all times.
To work your upper abdominal muscles:
Lie on your back with your knees bent and your feet on the floor. You could also put your feet on a chair so that your legs are at a 90-degree angle.
Place your hands behind your head. Slowly, inhale and lift your head and shoulders up, off the ground while you contract your abdominal muscles. Lift until you feel your muscles working; you don't need to go all the way up to a sitting position. Then slowly lower your upper body back down while you exhale.
To work your lower abdominal muscles:
Do a reverse crunch. Again, start by lying on the floor with your legs bent, but this time keep your feet close to your buttocks, slightly above the floor.
Inhale while you slowly raise your hips and pelvis up towards you so that your buttocks rise up off the floor. Your knees should curl in towards you. Exhale and lower slowly back down.
For both tummy exercises, you should try to do two to three sets of 10 to 12 repetitions.
If you have been doing these exercises throughout your pregnancy, then keep doing what you've been doing. For those women who did not do any Kegel exercises, you will want to start because they help to strengthen the pelvic floor muscles.
It is recommended to do them during pregnancy because it can help make labor easier.
|Table of Contents|
|1. Getting Your Body Back|
|2. Tips for working out|
|3. Sit-ups for flat tummy|
|4. Getting Your Body Back|
|5. Best exercises for you|