4 Simple Exercises For A Flat Post-baby Tummy

Ndidi Adekunle

Looking for a safe and convenient exercise routine to get back your pre-pregnancy tummy? Very necessary, for many reasons, including your looks, and the control of your vital muscles. It so happens that pregnancy and childbirth stretches these vital muscles, leaving things much unlike they used to be.

So, in order to avoid a prolapse (a condition where the pelvic floor muscles are too weak to operate normally and provide the necessary support for bowel movements, urination and sexual function), you should not begin rigorous post natal exercises until your pelvic floor is strong enough to handle the pressure, and has recovered its tone. Instead, you can begin with gentle pelvic floor toning exercises until your pelvic floor is strong enough to handle tougher exercises.

Work your abdominal muscles from the inside out for a flatter post natal tummy. Get started with 4 of Tracey Mallet’s safe no-crunch exercises.

1. Pelvic Tilt

Lie on your back, knees bent.

Arms by your sides and feet flat on the ground, inhale, expanding your stomach muscles as far as you can and exhale, drawing the muscles in as close to the spine as possible. Do this while at the same time, doing the kegel, that is holding in and releasing your pelvic floor muscles (same muscles used to ‘pee’).

Hold for 5 seconds and release. Repeat 10 times. This aids improved deep abdominal strength and stamina.

2. Pelvic Bridge

Lie on your back, feet hip-width apart and knees bent.

Inhale, drawing your abs up as far as you can, then exhale drawing your abs in as close to your spine as possible.

Tilt your pelvis up, lifting your hips off the floor.

Slowly lower your hips down to starting position.

Repeat 5 times, building it up to 10 as the days go by. This strengthens the transverse, buttocks and lower back.

3. Heel Slides

Lie on your back, knees bent, feet hips apart, and abs drawn in (arms by your sides). Flex your left foot, pressing your heel down on the floor.

Holding your pelvic muscle as in a kegel, inhale deeply from your abdominal walls, way up to your spine. As you exhale, try using your same abdominal muscles to push your left heel, sliding it down, away from your body, still keeping the knee a little bent. Stretch your left leg, bringing your knees down and pressing your heel into the floor. Return to starting position and do same with the right leg.

Alternate sides, 5 times on each side, making 10 altogether. It strengthens the transverse and lower back.

4. Towel Pulse

Lie on your back yet again, knees bent and close together.

Holding the 2 ends of a towel, hold your upper shin together with the towel. Pulling the ends of the towel, squeeze your thighs together.

Inhale and exhale, drawing your abs in, and as you exhale, lift your shoulders off the floor. Repeat 10-12 times working up to 20 times as the days go by.