Four exercises to get a flat stomach again after pregnancy

Pre-launch Precautions

The goal of this training is to do progressive, gentle exercises that strengthen the muscles in depth and in complete safety. You can do these exercises 6 to 8 weeks after the baby is born, once the perineal rehabilitation is complete. However, if you have any doubts about an exercise, do not hesitate to seek the advice of your physiotherapist, doctor or gynecologist.

Of course, choosing your diet is essential if you want to regain your pre-pregnancy belly and body. Eat a healthy, varied and balanced diet and be careful not to eat too much fatty and sugary foods. But do not deprive yourself! This would adversely affect your metabolism. Also, hydrate regularly.

Breathing is very important

I advise you to use the following breath to maximize the benefits and effectiveness on your abdomen. Breathe in through your nose, draw your navel toward your spine as far as you can, and slowly exhale through your mouth (the back of your throat) as if you’re fogging a window.

So you’re going to feel a strong muscle contract, the transverse muscle, the deep muscle that lines your abs. Thanks to this special work on the transverse side, you will find a perfectly flat stomach! Finally, a noticeable effect after one or more pregnancies, thanks to this breathing you also strengthen your perineum.

The fallen chair (M. Humeau/DR)

The fallen chair (M. Humeau/DR)

1 – The fallen chair

The inverted chair is borrowed from the Pilates method and allows you to get a good abdominal feeling and a significant muscle tone in the front of the thighs.

Lie on your back, arms beside your body, raise your feet and place your knees in line with your hips and your shins parallel to the floor. Place your hands on your thighs and gently squeeze your thighs into your hands as you exhale and stop squeezing as you inhale. You can do 10 to 12 reps with a few seconds rest between each set.

2 – leg extension

Also commonly used in Pilates, the leg extension allows you to work your abs in depth and also feel a nice feeling of stretch at the back of the leg (hamstrings). Using the same breathing as the previous exercise, exhale while straightening the leg and inhale while bending it. Do 10 to 15 reps on each leg.

Leg extension (M. Humeau/DR)

Leg extension (M. Humeau/DR)

3 – abdominal sheath

The plank strengthens the abdominal belt to get a flatter stomach. Thanks to the many possibilities, it is the ideal exercise to reshape your body at your own pace. Place your hands flat on the mat and place your elbows under your shoulders. Your back is straight, your legs are straight, and your feet are hip-width apart.

Abdominal sheathing (M. Humeau/DR)

Abdominal sheathing (M. Humeau/DR)

Make sure your neck stays in line with your spine. Suck in your navel as much as possible and squeeze your glutes. Ensure good head/pelvis/ankle alignment. Put your knees on the floor for relief. You can start by holding 30 seconds and then double your time (or more!) as you progress. If you are uncomfortable with your lower back, you can place your knees on the floor for ease.

4 – Balance of the buttocks

This exercise is the perfect complement to the abdominal wall. It is preferred if you have sore shoulders or wrists. In a seated position, legs bent, remove feet on exhalation, then balance by holding position on tip of buttocks (sitting bones). The back must remain straight and the neck stretched. Take a deep breath and hold the pose for 30 seconds to start. Gradually increase the duration of the exercise. Straighten your legs to confirm.

Buttock balance (M. Humeau/DR)

Buttock balance (M. Humeau/DR)

Resuming exercise after pregnancy is vital, but resuming intelligently is imperative. For now, forget about impact sports and give preference to gentle exercises. Finding a flat stomach is possible if you practice some progressiveness in your workouts. Finally, always listen to your body and adapt your sessions to your shape and desire of the moment!

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