13 post pregnancy exercises to reduce tummy at home

post pregnancy exercises

Post pregnancy exercises can help you improve your health effectively. Consider good effects of exercise after pregnancy, and ways to be motivated after you give birth. In this writing on VKool site, I’m going to show you various exercises from beginning to advanced levels that keep you fit, healthy and confident with your shape.

Top Post Pregnancy Exercises To Reduce Tummy At Home

I. Benefits Of Post Pregnancy Exercises

post pregnancy exercises

Regular exercise is good for people in different ages. After you give birth, you should continue your exercise routine for your health recovery and shaped tummy and confidence. Here are fantastic benefits of post pregnancy exercises to reduce tummy at home for you:

  • Promoting your weight loss, especially when combined with your reduced calorie intake
  • Improving your cardiovascular fitness
  • Restoring your muscle tone and strength
  • Conditioning your abdominal muscles
  • Boosting your energy level
  • Improving your mood

Relieving stress

  • Preventing and promoting the recovery from your postpartum depression

II. When To Start

post pregnancy exercises

It depends on your condition after giving birth. Normally, doctors and health care providers instruct women to wait for about 6 weeks after they give birth to start exercising. But if you have uncomplicated vaginal delivery, it’s safe for you to start doing it as soon as you are ready. If you had a complicated birth, talk to your doctor or health care provider to know exactly when you can start a post-pregnancy exercise program.

III. Physical Activity Goals

post pregnancy exercises

According to the Department of Health & Human, USA, it is recommended exercising at least 150 minutes per week with moderate – intensity aerobic exercises after pregnancy.

Consider the following guidelines:

  • Remember to warm up before exercising & cool down after working out
  • Start slowly & increase the pace gradually
  • Remember to drink plenty of water before exercising
  • Don’t forget to wear your supportive bra while exercising if you are breast-feeding (use nursing pads if your breasts leak)
  • Avoid getting excessive fatigue
  • Stop exercising when you have pain

When you are ready to work out, start with low and simple impact such as daily walk. If you are looking for social relationships, take part in a postpartum exercise class at a community center or a local fitness club.

Besides, you can consider the following specific post pregnancy exercises

IV. Post Pregnancy Exercises

1. Deep Belly Breathing

post pregnancy exercises

Level: Beginner

Target: Abs

This exercise is quite easy and you can practice it just an hour after you give birth. It can help relax your muscles. Especially, it focuses on the process of toning and strengthening your belly and abs.

Instructions:

  • Start by sitting upright, breathe deeply and draw air from your diaphragm upward
  • Next, contract, hold the abs tight while you are inhaling
  • Then, relax while you are exhaling
  • Increase amount of time you are able to contract & hold the abs gradually

2. Kegel

post pregnancy exercises

Level: Beginner

Target: Pelvic muscles

Like breath exercises, Kegel for women is simple to do when it comes to post pregnancy exercises. Here are details instructions:

Instructions:

  • First, sit on a bench, the feetshoulder-width apart and the hands on hips
  • Next, contract the pelvic muscles as if you are trying to control your urination for stop and stand
  • Hold this position, return to the bench and then release
  • Repeat the process about 1 to 3 sets of 10 to 20 reps

To make it harder:

  • Start by standing the foot in front of the bench seat
  • Bend the elbows to clasp the hands in front of your chest
  • Lift the leg straight in front several inches off the floor
  • Bend the right knee and sit down on the bench as you do Kegel
  • Keep the left leg raised through, then stand up immediately
  • Release and press through the right heel in order to straighten the right leg
  • Repeat 12 reps, then switchthe legs and repeat

3. Floor Bridges

post pregnancy exercises

Level: Beginner

Targets: Hamstrings & butt

Next to easy post pregnancy exercises, try Floor Bridges. The following are detailed directions:

Instructions:

  • First, lie on the back with the knees bent, the feet flat on the ground,the arms by the sides
  • Next, engage the core and squeeze your butt for lifting off the ground, then press the heels into the floor
  • Now, do Kegel at the top of the floor bridge, hold this for 3 seconds, then slowly return to the ground
  • Finally, release the position at bottom of the bridge
  • Repeat 1 to 3 sets of 10 to 20 reps

4. Crunch Beat

post pregnancy exercises

Level: Beginner

Targets: Abs & legs

Beside Kegel and Floor Bridges, women can try doing Crunch Beat after giving birth. Here are directions:

  • To start, lie face up on the mat with the knees bent 900, the legs lifted, and the calves parallel to the ground
  • Next, place the hands behind the head, the elbows out, crunchup for lifting the shoulders off the mat
  • Diagonally extend the legs up, cross the ankles and extend the arms overhead
  • Hold this position for a while, switch the feet over, and under each 8 times
  • Return to the start position and repeat 8 reps

Read on: 6 Week Pregnancy Weight Loss

5. Forearm Plank

post pregnancy exercises

Level: Intermediate

Targets: Abs, obliques, thighs & butt

When it comes to intermediate-level post pregnancy exercises, try Forearm Plank.

Instructions:

  • First, get intothe plank position (your abs engaged, your back straight, your forearms on the floor and your legs extended)
  • Next, hold this position for about 30 to 60 seconds, keep your hips up and your abs tight
  • Then, lower the knees to the ground, rest for about 30 seconds before you resume
  • Finish a rep of about 4 to 5 planks

6. Hamstring Curl

post pregnancy exercises

Level: Intermediate

Targets: Hamstrings & butt

Here are detailed instructions to do Hamstring Curl:

Instructions:

  • Start by lying face up on the floor with your arms out to your sides slightly, the knees bent and the calves resting on the center of astability ball, the feet flexed
  • Next, liftthe hips up, squeeze your abs tight and then bend the knees to the curl ball towards you
  • Pushthe legs back out slowly, and remember to keep the hips up all the times
  • Repeat 1 to 3 sets of 10 to 20 reps

7. Modified Squat Thrust

post pregnancy exercises

Level: Intermediate

Targets: Abs, legs & butt

Next to mediate-level post pregnancy exercises, this is Modified Squat Thrust.

Instructions:

  • To start, lower your body into thesquat position, your hands touching the floor in front of your feet
  • Step your legs back quickly so that you’re inthe push-up position
  • Without pausing, continue stepping your feet forward in front of the hands, then return to the standing position
  • Do about 1 to 3 sets of 5 to 10 reps

Read on: Trim Pregnancy

8. Wide-Stance Deadlifts

post pregnancy exercises

Level: Advanced

Targets: Lower back, butt & legs

When it comes to advanced-level post pregnancy exercises, try doing Wide-Stance Deadlifts.

Instructions:

  • First, stand with your feet hip-width apart, the knees slightly bent, hold a dumbbell in hands with the palms facing the body
  • Next, bend forward slowly, push the butt back while you are lowering the dumbbells to the shin level
  • Then, tighten the glutes and return to the beginning position
  • Do about 1 to 3 sets of 8 to10 reps

9. Push-Ups

post pregnancy exercises

Level: Advanced

Targets: Shoulders, chest, arms & Abs

Push-Ups is the next post pregnancy exercises that are good for new mothers. Learn to do it correctly with detailed instructions below!

Instructions:

  • Start with your hands and your toes on the ground, the hands wider slightly thanthe shoulder-width apart.
  • Next, bend at your elbows and lower your chest about 1 inch from the floor
  • Then, straighten your arms, push away from the ground and return to the start position
  • Repeat 1 to 3 sets of 10 to 20 reps

10. Walking Lunges

post pregnancy exercises

Level: Advanced

Targets: Legs & butt

Here comes another exercise for post pregnancy moms.

Instructions:

  • Start by standing with both of your feet together, the hands onthe hips
  • Next, take a large step in front, bend so that both of your knees are at 900
  • Then, push through your heel of your frontleg
  • Return to the standing position
  • Repeat on the opposite side about 1 to 3 sets of 10 to 20 reps

11. Head Lifts

post pregnancy exercises

Level: Advanced

Target: Tummy & Abs

Instructions:

  • First, lie on the back with the arms along the sides
  • Keep the lower back flush to the ground
  • Next, bend the knees with the feet flat on the ground
  • Relax the belly when you inhale
  • As you breath out, lift the head and the neck off the ground slowly
  • Inhale when you lower the head back down

12. Shoulder Lifts

post pregnancy exercises

Level: Advanced

Target: Tummy & Abs

Next to advanced post pregnancy exercises, if you can do about 10 lifts easily, try this workout:

Instructions:

  • Start in the same position as you do head lifts
  • Next, breathe in and relax the belly
  • Exhale and raise the head and the shoulders off the ground for reaching the arms and the hands toward the knees
  • Fold both of your hands behind the head, but avoid pulling on the neck
  • Inhale when you lower the head and the shoulders back down

13. Curl-Ups

post pregnancy exercises

Level: Advanced

Target: Tummy & Abs

Next to Shoulder Lifts, this is Curl-Ups. If you can do 10 shoulder lifts with ease, then start this move!

Read on: The Proper Technique for Curl-ups

Instructions:

  • Start in the same position of Shoulder Lifts on the ground
  • Next, lift the torso until it is about halfway between the knees and the ground behind you
  • Then, reach toward the knees and hold for about 2 – 5 seconds
  • Finally, lower yourself down slowly

I’ve shown you top 13 post pregnancy exercises to reduce tummy at home, follow these detailed instructions above to improve your physical health after giving birth fast, new mothers! For any feedback on the writing, leave it at the end of the post!

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