Women typically gain between 25 to 40 pounds during pregnancy, and the American College of Obstetricians and Gynecologists estimates that about 30 pounds of that gain includes the baby itself, the placenta and amniotic fluid. You lose up to 12 pounds of that weight almost immediately after giving birth, but the rest of the weight remains. While some will fall as the excess blood, tissue and fluids you built up during pregnancy dissipate, you usually continue carrying weight for months or even years after childbirth. A healthy diet and regular exercise help tone and flatten your abdominal muscles and belly, and performing these routines two or three times per week may show results in as little as one month.
Incline Push-up With Leg Extension
This routine targets your chest, arms and abs while working your glutes and hamstrings. Find a sturdy chair and assume a full push-up position, with your legs straight and arms extended. Position your hands shoulder width apart on the corners of the chair's seat and your feet on the floor. Inhale as you bend your elbows, lowering your chest toward the seat of the chair. Exhale as you push off, straightening your elbows. As you reach your starting position, lift your right leg to hip height and hold for five seconds. Lower your right leg and begin the routine again, this time switching to your left leg. Perform 10 repetitions, switching legs.
Butterfly Chest Lift
The butterfly chest lift targets your abs and helps you achieve a flatter belly. Lie on the floor, face up. Bend your knees and spread them so that the soles of your feet are touching and place your hands behind your head. Tighten your abs and lift your head, neck and shoulders as you reach toward your feet, arms extended. Place your hands back behind your head and lower yourself to the starting position. Perform between 10 and 15 repetitions.
Side Leg Lift with Beat -- Version 1
This workout targets your obliques, glutes and inner thighs. Lie on your right side, keeping your hips perpendicular to the floor. Extend your right arm, and bring your slightly curved legs in front of your upper body. With your heels together, point your toes and lift both legs about six inches off the floor. Hold the position for a few seconds, then lower your legs an inch or two but without touching the floor. Perform 10 repetitions, then switch sides and repeat.
Side Leg Lift with Beat --- Version 2
A good addition to or variation of the above workout, this routine works the same muscle groups -- the obliques, glutes and inner thighs. Begin by laying on your side, your arm extended, hips straight and legs curved in front of your torso. Raise both legs six inches above the floor, then lift and lower the top leg, keeping your feet in the pointed toe position. Perform 10 repetitions, then move the bottom leg down and up in the same manner. Perform 10 repetitions. Switch sides and repeat the routine.
Bridge Lift
The bridge lift routine works your abs and butt. Lie face up on the floor, your arms straight at your sides, palms down. Bend your knees, keeping your feet flat on the floor. Raise your hips toward the ceiling until your knees and shoulders form a straight line. Hold the position for 10 to 30 seconds. Extend your right leg toward the ceiling, and hold for between 10 and 30 seconds. Keep your leg in the air and lower and raise your hips for eight repetitions. Lower your leg and bring it across the left leg's thigh. Raise and lower your hips for eight repetitions in this position. Return to the starting position and repeat the routine with your left leg. Perform two repetitions of the workout.
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