5 Easy Exercises To Get Your Pre-Baby Body Back Without Neglecting Your Newborn
You enjoy being a mother, and your new-born is absolutely adorable, but you crave for your pre-baby body back? Well, that’s actually very simple to achieve without any effort at all. If only the thought of doing crunches scares you, find out that you can get rid of that mummy tummy in no-time.
The following exercises are quite easy and they promise to bring your shapes back, to enjoy of your hourglass body even after you gave birth.
So, first you have to combine these exercises with a healthy diet. And if you are breastfeeding then you definitely have to eat healthy without exception.
Exercising and eating healthy go hand-in-hand if you want to lose weight after pregnancy. So, take your baby with you and exercise.
1. Pelvic Tilt
Image Credits: 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 (click here to learn how). Hold 5 seconds and release for 10 reps.
2. Pelvic Bridge
Image Credits: 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.
3. Heel Slides
Image Credits: 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
4. Towel Pulse
Image Credits: 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.
5. Single-Leg Stretch with Towel
Image Credits: 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.
Image Credits: Delfi