Post Birth Stomach Exercises

After giving birth, you may be eager to get your body back to pre-baby shape. However, your body may have some limitations. These include a weakness in the abdominal muscles where your muscles spread while pregnant. When it’s time to tone this abdominal area, ensure that you exercise the abdominal muscles from several different angles. Taking this approach to abdominal training at least three days a week will help you to see results, post-baby. If you had a caesarean delivery, consult your doctor before getting started.

Lower Ab Lift

The exercise from the She Knows Pregnancy & Baby website works the lowest part of the transverse abdominus, which is the set of abdominal muscles that run down the front of your stomach. To begin, lie on your back with your legs straight in front of you. Slowly flex your abdominal muscles and lift your chin off the ground–take care not to strain your neck. With your lower back resting firmly on the ground, lift your feet and legs slightly off the ground while tightening the lower part of your abdominals. If you are just getting back to your workouts, refrain from lifting your legs too far off the ground. As your further develop your abdominals, you can lift the legs higher.

Lower both your head and legs and repeat for eight to 12 times. Aim to reach three sets.

The Plank

A plank requires you to maintain muscular balance through exercising your core muscles, according to parents.com. Begin lying face-down and then extend up into a pushup position with your hands shoulder-width apart and resting under your shoulders and your head aligned with your back. You can remain in this position for five seconds, or make it more challenging by shifting your weight and lifting one leg off the ground for five seconds. Now, place this leg down and lift the other leg. Repeat five to eight times. You may find you need to take a break from the pushup position if your abdominals still are weak.

Toe Taps

This exercise from parents.com begins with you lying on your back. Place your feet flat on the floor and tilt your pelvis so that your lower back is on the floor. Your palms should be facing down and at your sides. Now, lift your legs up to a 90-degree angle and slowly lower your pointed right foot to the ground. Gently tap the toes to the ground, then slowly lift back up. When you return to your starting position, lower the left leg in the same manner. Repeat for five toe taps with each leg.

About this Author

Rachel Nelson began writing in 2003. She is a managing editor for custom health publications, including physician journals. She has written for The Associated Press and “Charleston,” “Chatter” and “Reach” magazines. She enjoys writing beauty and health articles, particularly those that focus on skin care. She is pursuing a Master of Arts in public administration from the University of Tennessee.