Weight gain during pregnancy is natural as well as necessary for the health of you and your baby. However, exercising after giving birth is just as important for your overall health. In addition to helping you lose the extra weight gained during pregnancy, exercise can help decrease the risk of postpartum depression. However, because every woman, as well as every birth, is different, you should consult your doctor before starting any new routine.
Finally, it is important to note that adding the ever-popular crunches into your routine can be ineffective. Crunches are not very effective because they only target the outer abdominal muscles. Strengthening your inner abdominal muscles is the key to a flatter tummy.
Pelvic tilt
To begin this exercise, you should lie on your back, place a pillow under your hips, and bend your knees. Next, you should slip a second pillow between your knees. With your feet placed flat on the floor and your arms at your sides, you should inhale. Next, all you need to do is exhale.
While you are exhaling, draw your abdomen in and slightly tuck your pelvis while also squeezing your buttocks. Make sure to hold this position for five seconds. After five seconds, you can relax your muscles. For maximum impact, you should repeat this movement 10 times. This exercise will help to improve your abdominal strength and stamina.
Towel pulse
If you would like to add a bit of variety into your exercise routine, you should consider the towel pulse. To do this exercise, you will, of course, need a towel. To start, you can simply lie on your back with your knees bent. With your knees bent, you should then place the towel across your upper shins just below your knees while holding each end of the towel.
Next, while squeezing your thighs together, you should pull on the ends of the towel and inhale. While holding your body in this position, you should contract and release your abdominal muscles 10 to 12 times. Your goal should be to work up to 20 repetitions as your strength improves. This exercise helps build and tone your stomach as well as the muscles around your sides and your spine. Consequently, it is one of the best for toning and conditioning.
Pelvic bridge
Another great exercise that targets your transverse abdominis muscle as well as your lower back and buttocks is the pelvic bridge. To do this exercise, you should lie on your back and bend your knees. Next, you must place your feet flat on the ground with a hip-width space between them.
The exercise begins with you inhaling. Then, as you exhale, you should draw your abdomen up and in towards your spine. While tilting your pelvis up, you should try to lift your hips off the floor. The result will be a posture similar to a bridge-like formation.
Finally, you should slowly lower your hips to the floor until you are once again in the starting position. When you first begin this exercise, you should aim for five repetitions. However, your ultimate goal should be 10 repetitions.
