Stomach Exercises After Pregnancy

Most women can begin doing gentle stomach exercises just a few days after giving birth unless they gave birth by Cesarean section or had other complications during delivery, according to the Mayo Clinic. To make sure the exercises you plan to do are appropriate for you and that you don't take unnecessary risks, talk to your doctor or midwife before beginning an exercise program after pregnancy. Stop exercising if you feel pain. Contact your health care provider if you begin to have heavy bright red vaginal bleeding while exercising.

Pelvic Tilt

Lie on the floor on your back with your knees bent. Tighten your stomach muscles, tilt your pelvis up slightly and press your back flat against the floor. Hold that position for 10 seconds, relax and repeat five to 10 times. This exercise strengthens your stomach muscles after pregnancy.

Bridge

Lie on the floor on your back with your knees bent. Tighten your stomach muscles and lift your bottom off the floor. Hold that position while you take three slow, deep breaths. Relax and repeat several times. This exercise strengthens your core muscles, including your back and stomach.

Abdominal Hollows

Position yourself on all fours on the floor. Take a deep breath in and as you breathe out, pull your belly button in and up toward your spine. Hold this position for 10 seconds. Relax for 10 seconds, then repeat 10 times. This exercise tightens deep abdominal muscles for a flatter stomach.

Leg Slide

Lie on the floor on your back with your knees slightly bent. Breathe in and slowly slide one foot down so that your leg becomes straight. Breathe out and slowly slide your foot back up to the starting position. Do several repetitions. Then repeat with your other leg. This exercise tones your stomach muscles as well as your leg muscles.

Leg Raises

Lie on the floor on your back with your knees slightly bent. Lift both legs straight in the air, then slowly lower them. Do not lower them all the way to the floor, however. Just before your legs reach the floor, lift them again. Repeat several times, working up to 15 repetitions. This exercise tightens your stomach muscles.

Crunches

Lie on the floor on your back with your knees bent. While you breathe out, curl your body forward, lifting your shoulders off the floor. Hold that position for one second, then slowly uncurl your body and return to the starting position. Start with just a few crunches and work up to 25. This exercise strengthens your stomach muscles.

Sources:

Mayo Clinic. http://www.mayoclinic.com/health/exercise-after-pregnancy/MY00477. Exercise After Pregnancy.

East Texas Baptist University. http://www.etbu.edu/opencms/handle404?exporturi=/export/sites/default/Current_Athletic_News/Womens_Soccer/Abdominals.pdf. Abdominals.