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Exercises to Help the Belly Button After Pregnancy

author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
Exercises to Help the Belly Button After Pregnancy
A young woman is exercising her abdominal muscles. Photo Credit: PIKSEL/iStock/Getty Images

You've delivered your baby and are ready to get your belly button back to your pre-pregnancy form. During pregnancy, your stomach has gained weight, and your belly button may protrude outward. According to The University of Maryland Medical Center, this condition known as diastasis recti occurs when pressure separates abdominal muscles. Helping your belly button after pregnancy is a matter of time and the correct exercises.

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Flutter Kicks

Flutter kicks engage the entire midsection, including the back. Lie on an exercise mat with your hands under your rear end. Keep your back touching the floor during the exercise to avoid straining it. Place your legs together, and lift both legs five inches off the floor. Lift your right leg five inches higher, and lower your left leg toward the ground. Without allowing either of your legs to touch the ground, continue alternating this fluttering motion with your legs. Perform 20 repetitions with each leg.

Pelvic Tilts

These use your abdominal muscles to lift your midsection off the ground. This motion will help to tighten your abdominal muscles and pull your belly button inward. Lie on your back with your knees bent and your feet on the floor. Place your hands on the floor next to your sides for additional support and balance. Tighten your stomach muscles and lift your hips toward the ceiling. Lift your hips as far as you can or until there is a straight line from your knees to your chest. Hold for five seconds, and slowly lower back down. Do three sets of 15 repetitions.

Trunk Rotations

This exercise can be performed with or without additional weights to help your belly button after pregnancy. Sit down and place your legs straight out in front of your body. Slightly bend your knees, and lean back about 45 degrees. Hold your hands together directly in front of your chest, or hold a medicine ball with both hands. Use your upper body to turn slowly to the right side, then to the left and repeat for 15 to 20 repetitions. Lean back farther and lift your feet off the ground for an advanced version of this exercise.

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