After childbirth, you may notice significantly more fat on your body than before you became pregnant, including a soft, flabby mound around your belly. This is often because your baby has caused your uterus to expand, along with cellular swelling and stretching due to a retention of fluid. Exercise can help restore that lean, flat midsection you remember before your pregnancy.
Pelvic Tilt
Lie on your back with your feet on the floor and knees bent. Place your hands on your stomach so you can feel the muscles of your belly tighten. Contract your stomach muscles and press your lower back into the floor. This movement will cause your pelvis, or hip bones, to rotate slightly and lift off the floor. Hold this position for a few seconds and relax. Repeat.
The Crunch
Lie on the floor with your knees bent and the soles of your feet flat on the floor. Lace your fingers behind your head, but don't use your arms to pull your head. Inhale and use the muscles of your abdomen to raise your head and shoulders slightly off the ground. Continue lifting until your shoulders are about 3 to 4 inches off the ground. Hold this for several seconds and then use a slow and controlled motion to return to the starting position. Repeat.
Elbow to Knee
Lie on your back on the floor with both knees bent and the soles of your feet on the floor. Place your hands behind your head and interlace your fingers. Lift your right knee off the ground and try to touch it with your left elbow. Hold this position for a couple of seconds and then relax. Repeat using your left knee and right elbow. Try to perform 20 repetitions on each side.
Lying Toe Touches
Lie on your back with legs extended and your hands extended over your head. Lift both legs off the ground and cross your legs. Your legs should lift until the soles of your feet are pointing toward the ceiling and your legs are completely vertical, with your knees straight but not locked. Use your abdominal muscles to raise your head and shoulders off the ground slightly while at the same time reaching out with your arms to try to touch your feet with your fingertips. Hold this position for a second or two and then relax using a slow and controlled motion. Repeat.
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