Once pregnant your body begins to change to accommodate for the little life growing inside it. One such physical manifestation of pregnancy is the baby bump. The body starts to gain weight and the belly starts to swell to make room for the healthy development of the baby and even after delivery this stubborn belly fat continues to hang around the body’s midsection. Women should take it in their stride after all they have brought a life into this world.
To bid adieu to that baby bump, there are some exercises that can aid and accelerate the body’s journey back to a flat belly. Before beginning to break that sweat, remember the body needs to recover from the stress of labour and birth. It’s wise to consult your doctor as to when might be the right time to start exercising and if you might need to take any precautions. Here are,
Some Great Exercises That Can Help Get a Flat Belly
Mountain climbers are an extreme bodyweight exercise that works best as cardio as well as a warm-up. It engages multiple muscle groups simultaneously. Start in a straight arm plank position making sure your shoulders, hips and feet form a straight line. Drive your right knee towards the chest and then quickly take it back and bring forward the left knee. Continue alternating between both the knees and gradually increasing the speed.
Leg raises are considered extremely effective in burning the fat accumulated around the belly. It not only strengthens your legs but will also help lose the baby weight around your midsection and tone the lower abs. Begin by lying on your back and try raising both legs at the same time. Hold this position for 4-5 seconds before slowly releasing the legs to the floor. Start with 10-15 reps each day and then increase the number.y
Also, Read: Diet and Exercise for New Mothers
Bridging exercises are one of the most common and effective pelvic floor exercises that helps tone your belly, hips and thighs. Begin by lying on your back with knees bent, feet flat, both arms at your side and palms facing downwards. Lift your bottom off the ground such that your knees, hips and shoulders form a straight line and hold this position for a minimum of 10 seconds to a maximum of 20 seconds. Gradually come back in the original position and repeat.
Abdominal crunches can be the ultimate belly fat cutters as it engages all the abdominal muscles and helps tighten the belly. Lie down on your back with feet flat on the floor and knees bent hip-width apart. Place your hands behind your head, contract your abs and slowly lift your upper body and hold for some time. Resume the original position and repeat. You can start with five crunches and then gradually increase the number and sets.
Also, Read: Exercises for an Easy Labour and Delivery
When it comes to exercises for a flat belly or even abs, plank tops the list. A plank engages all the muscles in your core and helps tone your stomach. Place your forearms on the floor and rise onto your toes with your elbows directly under your shoulders and hold this position for as long as you can. You can start with 20 seconds and gradually increase it over time. You can also engage in other plank variations such as side plank, straight arm plank or one-arm plank. Perform at least 3 to 5 sets while concluding your workout.
It takes nine months for a women’s belly to expand. So, it’s not going to disappear overnight. However, with regular exercise and a healthy diet, one can get back in shape in a few months. Make sure not to stress the body too much or over engage in exercising, take rest and gradually increase the intensity of the workout. These exercises will not only take you one step closer to a flat belly but also help you build stamina and strength.
Also, Read: Exercise for Normal Delivery After C Section