Post pregnancy, the abdominal, or lack thereof, looks very different from what they did before the belly began to grow. Pregnancy stretches weakens your ab muscles to the point that after you have your baby, you’re left with a soft squishy trunk. Reconstructing the abdominal tone and the resistance is not only important for the sake of vanity, but also because strong abs support the spine, which will be tested on a daily basis, how you hold and pack your new little tour. Once you give your body plenty of time to heal and recover, you can start to rebuild and strengthen your abs with different exercises in different gym.
Gentle exercises Starter
You cannot simply throw back into your pre-pregnancy abs exercises for women after you have your baby, or you may end up injuring yourself. Different exercises, such as abdominal bracing, belly breathing and pelvic tilts, will help you get safely back on track. Abdominal bracing is simply lying on your back and contract your deep abdominal muscles. Maintain the contraction for 5 to 10 seconds. Belly breathing is as simple as expanding your abs as you take a deep breath and contract your abs as you exhale. To perform a pelvic tilt, lie on your back with your knees bent. Pull your ship in the spine and slightly tilt your pelvis upward. Hold the position for 10 seconds, and then repeat.
Upon regaining a bit ‘of strength in the abs, you can progress to some intermediate exercises that are more challenging and will further improve abdominal tone. Toe taps can be done by lying on the floor with your legs and knees bent at 90 degrees. Keep your abdomen then lower a foot on the ground to touch your toes. Repeat with the other foot, and continue to alternate. How to improve your strength? Try both feet simultaneously. Add planks to your workout routine to challenge your abs and strengthen the support core muscles.
Lie facing down on an exercise mat with your legs together. Place your arms on the mat to support your upper body and lift the bust and hips off the mat so that your body forms a straight line. Keep it stable for at least 20 seconds, gradually increasing your wait time as your strength improves.
Add some resistance to your abs exercises once you can successfully complete free-body abdominal exercises, such as sit-ups and crunches. Use a cable car to perform crunches or hold a dumbbell between your feet while you run a leg hanging lift. Exercises for the whole body, like back squats and dead lifts require a huge amount of abdominal strength, so doing these exercises a regular part of your workout routine will help to strengthen your abs and core in depth.
Get the go-ahead from your OB or midwife before starting an exercise routine after childbirth. If you had a caesarean, you will likely need more time to recover before working on your abs. Be aware of any changes to your abs before beginning an abdominal exercise program. Many women experience diastasis recti, or separation of the abdominal muscles during pregnancy. The separation generally starts to close after the birth of your baby, but if it is serious, three fingers or more in width, care must be taken with your exercise routine, as it progresses slowly.