Achieving your pre- pregnancy waistline after giving birth to a baby can be extremely challenging. Special care should always be given to your baby and you should not harm your stomach just to get your flat waistline. If you can’t get rid of your belly fat after pregnancy that means you have a condition known as diastasis recti, which is caused by the deformation and weakening or stretching of the abs due to the growing uterus. This article will provide you a list of exercises which will help you to get rid of the belly fat after pregnancy. Appropriate exercise, Healthy diet and patience are the major key factors which will help you in achieving your previous waistline.
1. Pelvic tilt
To perform this exercise you need to lay on your back and have to keep your knees bent. You need to place a pillow just below your hips and one in between your legs. Your arms have to be placed at the side of you and your foot should be placed flat on the floor. You have to inhale and exhale deeply while contracting your abs when you are breathing. Squeeze your butt so that your pelvis gets tucked. Perform this exercise 10 times while holding this required position for 5 seconds each.
If you gave birth naturally, you can start exercising after a week but if you did a C-section then, you should wait for 8 weeks and then start.
2. Leg lifts
The strength of your lower back and abdomen can be recovered by performing leg lifts. You have to lie down with your back against the floor and keep your arms at the side. Lift your legs about 12 inches from the ground and keep your legs straight. If you are finding a lot of difficulty in doing it, then do with lifting one leg at a time.
You should do 10-15 reps. Every day increase by 2-5 reps each time you exercise.
3. Pelvic bridge
In many gyms you surely must have see this bridge exercise. But you have to perform this exercise differently, as your body has changed. Place your back against the ground and keep your feet a hip width apart. While keeping your knees bent, you have to inhale and exhale while contracting and expanding your abs. You need to hold your breath for 2 seconds and then release. You should perform this exercise 10 times.
4. Waist crunch
You have to lay down while keep your hands at your sides and keeping your palms down. You have to raise your legs straight and form a 90-degree angle with the floor. Then you have to pull your upper chest and shoulders up slowly and maintain that posture for a second and then lay down. If you find it too difficult then begin with bending your knees. You should start with 10 reps and then increase 5 reps every day.
5. Reverse crunches
First, you have to come into a crunch position while raising your upper body. Keep your knees bent and place your feet on the floor. Then slowly start moving your knees to the direction of your shoulder. As you reach your waistline, stop and the place your feet back on the floor. Begin with 10 to 15 reps and then increase by 5 reps every time you exercise.
6. Heel slides
Just like most exercises, you have to lie on your back and have to draw your abs inwards. Then the heel of your left foot should be firmly placed on the floor. You have to keep your pelvis stationery and then inhale and exhale. While inhaling and exhaling, Use your deep abdominal muscles to move your left heel away from your body while keeping the knee slightly bent. Keep switching the legs and repeat this exercise 10 times for each leg.
7. Modified hundred
Pilates has one exercise “The hundreds” which is extremely good for removing belly fat, the original form can be more difficult for you as it requires your feet to be above the ground. Your feet have to be a hip-width apart.
You have to take a deep breath and suck in your stomach. Then slowly raise your neck and head above the floor. Start lifting your arms and extend them but not too high. You should always keep your stomach muscles tight. Hold the posture for 2 seconds, then breathe in and then breathe out while returning on the floor.
8. Flat belly-fly
This exercise also requires you to lie on your back with your legs hip-width apart. You have to raise and bend your legs to form a 90-degree angle. Keep one arm at your side with your palm down while the other on your belly. Inhale along with pulling in your stomach muscles as slow as possible. Then hold the position and slowly start opening your legs as wide as possible and then close them. Your main focus should be your belly muscles. Never let them relax and perform this exercise 10 times.