6 exercises to help new mothers get their tummies back in shape

Hey, lady, congratulations, you became a mom! Now a new life has begun for you, you have found your sense of life in the form of a little man. It’s super cute and lovely! However, do not forget that the super baby should have a super mom, and we think that you can guess what we’re talking about here. During pregnancy and after childbirth, the woman’s body changes. You no longer have that thin waist and your 6-pack abs also disappeared. You should know that it is very important to return the proper form to your tummy, since our internal organs in the abdominal region are held together by the “six-pack” or rectus abdominis muscles.



The abdominal separation occurs in all pregnant women and usually sorts itself out on its own after delivery. But in several cases, it continues to persist well past 4–8 weeks after delivery. When the separation between the abdominal muscles is over 2 finger spaces (about 25 mm), it causes the tummy to stick out. When the abdominal muscles are unable to support trunk control, it can adversely affect the posture, core strength, trunk stability and trunk rotation. It can also cause or aggravate lower back pain, urinary incontinence, umbilical hernia, and pain during sex. In this case, you need to get your tummy back in shape as soon as possible!

Today we have prepared a list of 6 exercises that will help you get back your 6-pack abs. These exercises are very simple and easy to perform, so they will not give you any discomfort. Do them any time convenient for you or add them to your workout routine for better results. Well, do not worry, after a while, you will get back a beautiful and healthy belly!

#1. Wall Plank/Push Up

Image result for triceps push up in wall

Assume the starting position with feet and legs together, standing about 2 feet from a wall with your arms straight out in front of you. Your palms should be on the wall at about shoulder-level height and shoulder-width apart, with finger pointed toward the ceiling. If you feel like you’re reaching too far, move your feet closer.

Bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Ensure your back stays straight and your hips don’t sag.

Push back to the starting position and repeat.

Complete 4-5 sets of 20 reps.



#2. Reverse Crunch

How to Do a Reverse Crunch: Techniques, Benefits, Variations

Lie flat on an exercise mat on the floor.

Extend your legs fully and place your hands palms down, flat on the floor beside you.

Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.

As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.

Continue the movement until your knees are touching your chest, or as far as comfortable.

Hold for a count of one.

In a controlled movement, return your legs to the start position, exhaling as you do so.

Repeat.

#3. Bridge Squeeze

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1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.

PROPER FORM AND BREATHING PATTERN

When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.

#4. Tummy Tuck

Image result for legs up the wall

#5. Cat Pose

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1. Start on all fours, positioning your hands directly under your shoulders and your knees under your hips.
2. Drop your head and pull the abs in, rounding your back and neck.
3. Hold for 10 seconds.
4. Raise your head and curve your back down toward the floor.
5. Hold for another 10 seconds and repeat.

PROPER FORM AND BREATHING PATTERN

Keep your spine relaxed, breathe in deeply, drop your head and round your back and neck toward the ceiling. As you exhale, lift your head and start to round your belly toward the floor. Do this movement slowly and don’t bounce between positions.

#6. Bird Dog Extension

Image result for Bird Dog Extension

1. Start on your hands and knees with the hands under the shoulders and the knees under the hips.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position and switch sides.
4. Continue alternating sides until set is complete.

PROPER FORM AND BREATHING PATTERN

When doing bird dogs keep your spine in a neutral position, with your head and neck in alignment, and relax your shoulders. Breathe in as you lift your arm and the opposite leg, and maintain your torso stable by engaging your core.