If you want to get your flat stomach back, you don’t have to do crunches. Yes, it’s true that doctors recommend that you exercise at least 2.5 hours a week, but crunches will only accentuate the existing curves of your body.
What you can do, however, is to focus on the different factors that have made your belly so large, in order to recover your old figure. And to do this, there are many exercises you can do at home.
These are the exercises that we want to share with you today.
- Bridges will help you reconnect your abdominal muscles
This exercise helps to readjust the muscles of your abdomen and reattach them to each other, after they have been displaced during pregnancy.
This phenomenon is known as diastasis of the rectus abdominis, and can be corrected by doing regular bridges.
this will also help strengthen your pelvic floor, which is the muscle under the uterus that weakens after carrying the weight of a baby.
Lie on your back on a comfortable, but firm surface. You can use a yoga mat.
Extend your arms by your sides and bend your knees.
Lift your hips, keeping your back straight.
Hold this position for 10 seconds, and return to the starting position.
Do three sets of 10 bridges.
- Lateral push-ups will reduce the protruding belly
Practicing side push-ups is a good way to recover a good arrangement of the internal organs of your abdomen.
During pregnancy, the uterus grows fully to accommodate the baby, and then its size naturally shrinks.
But you can help it return to its place more quickly by filling in the space between your core muscles.
Lie on your right side.
Place your right elbow on the floor for support.
Raise your whole body, keeping your back straight, and leaving only your elbow and right knee in contact with the floor.
Wait 5 seconds, and return to the starting position.
Do 3 sets of 10, alternating sides.
- Seated pelvic tilts will reduce the size of your stomach, and keep it flat
This exercise is very easy to do, and can help you reduce the size of your belly, while strengthening the core muscles that have shifted and become flabby during pregnancy.
It is also an opportunity to strengthen your back muscles.
Sit cross-legged on a comfortable but firm surface with your hands on your thighs.
Keeping your back straight, bring your lower spine as close to the floor as possible.
Push your abdomen up and forward so that your tailbone rises slightly off the floor.
Repeat steps 2 and 3.
Do 50 repetitions.
- The mountaineering exercise will help you get a flatter stomach.
This exercise requires a real effort, as it stimulates cardiovascular activity.
It will allow you to burn calories and reduce the amount of fat concentrated in your stomach area after giving birth.
In addition, the so-called “mountaineering” exercise stimulates most of your muscles, which will allow you to tone them, especially those of your abdomen.
Get on all fours, leaning only on your hands and tiptoes.
Bring your right knee up under your chest.
Return your leg to the starting position, and this time raise your left leg. Remember, only your hands and toes should be touching the ground.
Keep switching legs as fast as you can for 30 seconds, then rest for 30 seconds.
Repeat this exercise 15 times.
- Side lunges with tight fists are great for burning waist fat
Side lunges with tight fists are an easy and effective way to burn fat concentrated around the waist.
Doing it while holding dumbbells that you stretch down will give even better results. C
his exercise will work your core, and the faster you do it, the more calories you will burn. It is also important to contract your abs during the exercise, this will make them firmer.
Stand straight with your legs and feet apart.
Bend one knee to 90 degrees. Your hips should be parallel to the floor, and your abs should be contracted.
Lean forward and reach down with the arm opposite your bent knee.
Start by bending your right knee, then your left. If you want, you can do this exercise while holding dumbbells.
Alternate lunges on each side for one minute, without stopping.
Then return to the upright position and rest for 30 seconds.
Repeat this exercise 10 times.
- A series of alternating lunges and jumping jacks will help you burn fat from your entire body.
The combination of front lunges and jumping jacks will force your heart to beat faster, and burn the fat that has accumulated on your belly throughout your pregnancy.
Stand straight with your hands on your hips.
Move your right leg forward. Lower your whole body by bending both knees, but make sure your left knee does not touch the ground.
Keep your back straight at all times. Return to the starting position, and immediately begin again, changing your support leg.
Return to the starting position once more, then do a jump, spreading your arms and legs as far apart as you can.
Repeat this series 30 times, resting if necessary.
What can you expect from these exercises?
These exercises will act directly on the reasons for the transformations of your belly during pregnancy: separation of abdominal muscles, accumulation of fat in the abdomen, and expansion of the uterus.