After you give birth, your stomach and abdominal area may look flabby, pudgy or "doughy" because your abdominal wall becomes slack and loose during pregnancy. Performing specific abdominal strengthening exercises may help your body return to its pre-pregancy shape. Focusing on strengthening your transverse abdominal muscle can help you achieve a flatter stomach, according to PregancyInfo.net. Consult your doctor before starting any postnatal exercise program.
Pelvic Tilt
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms next to your body and press your palms firmly into the floor. Inhale and as you exhale, tilt your pelvis towards the ceiling and press the small of your back into the floor by contracting your lower abdominal muscles and buttocks. Hold this contraction for five seconds, then release and repeat.
Scissor Kicks
Scissor kicks strengthen your transverse abdominal muscles, improve your posture and reduce backaches after pregnancy, according to Pregnancy-Info.net. Lie on the floor with straight legs. Point your toes. Place your hands under your buttocks and press your lower back into the floor. Slowly raise one leg 10 inches off the ground. As you lower this leg, raise the opposite leg in the air. Perform three sets of 10 repetitions.
Bicycling
Lie on your back with bent knees. Prop yourself up on bent elbows with your fingers pointing towards your feet. Raise your feet off the ground with bent knees. Circle your feet around, as though you are pedaling a bicycle. Perform 10 circles in a forward direction, then 10 circles in a backward direction.
Plank Pose
The plank pose is a beneficial, all-over abdominal strengthening exercise. Start on your hands and knees, keeping your arms straight and in line with your shoulders and your knees in line with your hips. Slowly straighten your legs back behind you, lifting your knees off the floor and coming into a pose that looks like the top of a pushup. Contract your abdominal muscles to keep your stomach from sinking to the floor. Try to keep your back straight. Hold this pose for 30 seconds to one minute, then release.
Cat Pose
The cat pose helps massage your belly organs and gently tones your abdomen. Start on your hands and knees, with your hands in line with your shoulders and your knees in line with your hips. Round your spine toward the ceiling, contracting your abdominal muscles and pressing firmly into the floor with your hands. Look down toward your feet. Hold this pose for a few seconds, then release.
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