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These simple exercises can help flatten and firm your stomach after the
birth of your baby. It is recommended that you do these exercises at least
3 times a week on a carpeted surface or exercise mat.
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1a) Lie on your back, knees
bent with feet flat on the floor spaced hip distance apart and parallel.
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1b) Breathe out as you pull
in your stomach. Press the small of your back firmly to the floor
while raising your buttocks slightly. Breathe in and release.
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2a) Lie on your back with
your knees apart and bent up toward your chest. Raise your arms
between your knees.
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2b) Curl your head and shoulders
up off floor. Hold 3 seconds. Lower and repeat. Start with 10 and
work up to 20 repeats.
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3a) Lie on your back. Pull
in your stomach. Bring both bent knees in toward your chest and
raise your arms slightly at your sides.
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3b) With your chin on your
chest, curl your head and shoulders off the floor, bringing your
forehead toward your knees. Roll back to the original position and
repeat. Start with 10 and work up to 20 repeats.
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4a) Sit on the floor with
your knees bent to the sides and your ankles comfortably crossed.
Lift your arms over your head.
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4b) Pull in your stomach.
Keeping your buttocks on the floor, bend forward, reaching out in
front of you. Breathing normally, hold for a count of 20.
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Be sure to check with your health care professional before
you do these or any other exercises. Also, consult your health care professional
if you develop any unusual symptoms while exercising.
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