Rebuilding your core after pregnancy takes time and hard work. To obtain dramatic results, you have to eat clean, stick to your workouts, and get plenty of rest. Since you’re a new mom, choose a diet and exercise plan that fits into schedule. Set realistic goals and be aware that losing weight is a long process. For many women, it’s an ongoing battle that requires incredible determination.
So, are you ready to start a workout routine? These five moves should help you get rid of your post-baby belly:
The Side Plank
This exercise targets the obliques, glutes, hamstrings, quads, abductors, and adductors. When done regularly, it relieves back pain and improves core strength. You really have to use your abs to stay upright, so you’ll feel your muscles burning right away. The key is to squeeze your core muscles and keep your hips from sagging towards the floor. The side plank will also tone your legs and enhance your balance.
This is a great move for toning your glutes, building core strength, and working your lower back muscles. The superman engages large muscle groups as well as stabilizer muscles, such as the delts, trapezius, and splenius. Over time, it can help prevent postural problems caused by prolonged sitting and standing.
The squat is a multi-compound exercise, so it targets multiple muscles, including your abs. Although it’s commonly used for training the legs, it also builds upper body strength. By doing squats regularly, you’ll build a strong core, increase your fat burning hormones, and boost your metabolism. For best results, keep your lower back flat and your weight in your heels.
Kneeling Pelvic Tilts
This exercise helps tone your tummy and eases back pain. It can be done before, during, and after pregnancy. In general, new moms find the kneeling position more comfortable than standing and seated positions. Additionally, the kneeling pelvic tilt is ideal for all fitness levels and can be done anytime, anywhere. Complete at least 20 reps to fully reap its benefits.
The Dolphin Plank
Another great move for your post-baby belly is the dolphin plank. This exercise increases core strength and improves your balance. It also engages nearly every muscle in your body without putting stress on your back and joints. Depending on your fitness level, stay in plank position 30 seconds to one minute. Repeat up to three times. When done the right way, this move will strengthen your arms, legs, and abs, stretch your shoulders, and relieve stress.