Tuesday, January 27, 2015

Lose Belly Fat Exercises for Women After Pregnancy

Are you struggling to lose those belly fats after giving birth? Are you willing to do some work-out but can't find the right exercise routine for you? Here are some exercises that you may try to lose those excess fats on your belly or get a flat stomach faster and get back to your normal shape:

Pelvic Tilt

Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait 8 to 10 weeks. Lie on your back with your knees bent and a pillow under your hips and another between your knees. Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a Kegel. Hold 5 seconds and release for 10 reps.

Pelvic Bridge

After six weeks, add this move to your routine. Lie on your back with feet hip-width apart, knees bent. Inhale, then exhale as you draw your abs up and in toward your spine. Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to starting position. Repeat 5 times, building up to 10.

Heel Slides

Lie on your back with your knees bent, feet hip-width apart and abs drawn in. Flex your left foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body, keeping the knee slightly bent. Return to starting position. Alternate sides, doing 5 slides on each side, working up to 10. Do these first three exercises together and in order for the next two weeks, then add move 4.

Towel Pulse

Lie on your back, knees bent. Place a towel across your upper shins and grasp each end. Pull the ends of the towel and squeeze thighs together. Inhale, then exhale as you draw your abs in and lift your shoulders off the floor. Hold, and contract and release, your ab muscles 10 to 12 times, working up to 20. Do moves 1–4 in order for two weeks.

Single-Leg Stretch with Towel

Add this move at 12 to 14 weeks postpartum, doing moves 1–5 in order. Lie on your back with your knees above your hips and your shins parallel to the floor. Place a small towel on top of your thighs, hold on to the ends and push against your thighs to create resistance. Lift your head and shoulders and extend your left leg out as you exhale. Switch legs and repeat, alternating legs for 5 reps and working up to 10.

Watch this video and see other exercises that can help you lose weight and flatten your tummy after giving birth:

No comments:

Post a Comment