During the months of pregnancy, your body goes through a lot of changes. After you give birth, your stomach unfortunately does not snap right back to what it looked like pre-pregnancy. It takes time for your abdominal muscles to tighten up and to lose fat. Including targeted abdominal training exercises with cardiovascular work can help you lose belly fat after you have a baby.
Supine Hollowing
Supine hollowing trains the deep muscle in your abdomen, the transverse abdominis. This muscle works as a girdle; you need to work it to tone your midsection. Lie on the floor with your knees bent and arms in a T-position. Take deep breaths in and out, allowing your stomach to expand and contract with your breathing. On an exhale, contract your abs and think of drawing your belly button in toward your spine. At the same time, try to contract your pelvic floor muscles and perform a Kegel exercise, contracting your muscles as is you were trying to stop the flow of urine. Inhale and relax. Repeat 10 to 15 times.
Supine Pelvic Tilt
The supine pelvic tilt will work your transverse abdominis and incorporate the rectus abdominis. Start in the same position as with the supine hollowing exercise; inhale and exhale a few times to relax. On an exhale, draw in your belly button and contract your abs. As your abs tighten, press your lower back into the floor, tilting your pelvis upward. Inhale and return to the start position for one complete repetition. Hold your belly button in to work the transverse abdominis throughout the pelvic tilts. Perform 10 to 15 reps.
Basic Crunch
The basic crunch will work the obliques, rectus abdominis and transverse abdominis. It is also a good exercise to start back to training your muscles after pregnancy. Lie on the floor with your knees bent, hands behind your head and elbows out wide. On an exhale, draw in your belly button as you contract your abs to lift your head and shoulders off the ground a few inches. Inhale and relax back to the start position for one complete repetition. Repeat 10 to 15 times. Do not use momentum and try to hold your belly button in the entire time.
Cardiovascular Exercise
Abdominal exercises will help to flatten your stomach and retrain the stretched ab muscles, but cardio is going to help you burn off the fat. Perform cardio at least three to five days per week for moderate fat loss --- brisk walking, running, cycling, swimming and using an elliptical trainer are just a few possibilities. Increase frequency to five to seven days per week for significant weight and fat loss. Sessions should be moderate-to-high intensity and last 30 to 60 minutes each. Before you do cardio or any ab exercises, get clearance for physical activity from your doctor.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- American Council on Exercise: Post-Partum Health
- American Council on Exercise: Ab Exercises
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