Strengthening your core is the number 1 key to a flatter tummy post baby. Your stomach is stretched and pulled in all sorts of directions while you’re pregnant, so it’s really important to start rebuilding strength around your core as this will help you to not only achieve a flatter more toned tummy but also build strength around your spine which will help to support your body. Here are some tips on how you can rebuild your core strength after having babies…
By working the core rather than just the ‘abs’ we are engaging and strengthening the inner most abdominal muscles called the transverse abdominis which helps draw in your tummy giving it a flatter appearance. Traditional ‘ab’ workouts like sit ups and ab rollers focus on the outer abdominal muscles called the rectus abdominis (or the ‘6 pack’) which can actually make your tummy stick out more, especially if there is a layer of fat on top.
Working the core also has the added benefit of strengthening your lower back, hips and pelvis which are also part of the ‘Core’ group of muscles. This means improved posture, lower risk of back injuries and more strength and stability when you do everything including carrying your baby, pushing the pram or carrying the grocery bags from the car. Bonus!
It’s important post baby to start with gentle exercises that really focus on drawing in your abdominals without putting too much pressure on your lower back. Pelvic tilts, heel slides and superman exercises are a perfect place to start. See the following videos for demonstrations on how to perform a heel slide and superman exercise, 2 really great beginner exercises that are safe for new mums:
Repeat this exercise 20 times alternating legs before resting. Repeat 3 times
Repeat 20 times using opposite arm and opposite leg, alternating sides each time. Repeat
Once you start perfecting these types of movements over time, more intermediate exercises like planks and leg dips are a great way to keep building your core strength.
The picture above shows the correct form while holding a plank. Hold this position for 10 seconds as a starting point before resting. Gradually increase the amount of time you hold this pose over time till you can get to 60 seconds.
Make sure you get the ok from your Dr before attempting these or any other types of exercises. It’s essential you give your body the appropriate amount of time to heal before starting any exercise after having babies.
For more tips on how to get back into shape after having babies, you can download my free ebook by clicking on the following link: