How to Firm Stomach after Pregnancy

by era on June 30, 2011 · 29 comments

According to doctors weak stomach muscles lead to poor posture which, in turn, is responsible for lower back pain, sciatica, joint pain and inflammation. So, flattening your abdomen be it before or after childbirth is not only essential for looking good but also for your overall health.

pregnancy

Generally, you should not begin serious abdominal work until your pelvic floor is strong again. At two months after childbirth, you can begin abdominal work, starting with floor exercises. if you’ve had a C-Section, stick to floor exercises for about eight months. Avoid exercises done while lying on your back with both legs in the air.

Test how ready are you for exercises?

Lie on your back with your head on the floor. Place your hands behind your neck and slowly lift your head toward the ceiling. Hold that position, now place a finger just above the belly button and press down gently. Generally you will feel a gap in between the muscles. See how many fingers (if any) you can get into the space. It will determine your abdominal muscle gap – if it is one finger then you may do all the exercises – if it is two or more you need to be really careful.

Exercises to reduce your tummy:

• Single-leg circle: Lie on the mat with your arms by your sides and your palms facing down. Raise your left leg toward the ceiling, and rotate it slightly outward. Inhale, and trace a circle on the ceiling with your left leg. Moving your whole leg, but keeping your hips still. Trace the circle 5 times in a clockwise direction and then 5 times in anti-clockwise direction. Switch legs and repeat 5 times.

exercise

• Abdominal crunches: Place your hands behind your head or crossed in front of you whichever is more comfortable. Bend your knees and keep your feet flat on the floor. When you raise up, be sure you are exhaling and when you lower your back, be sure to inhale. Pay attention to your breath as it will help you train muscles and makes the crunch much more effective. Perform 2-3 sets of 20-25 repetitions. You should really feel your abs working by the time you get close to 20.

exercise

• To strengthen the muscles which help you do sideways bending, the position should be lying on your back with one leg straight and the other knee bent. Your hand should be lying gently on your stomach just above the straight leg. Now, try lengthening the straight leg by stretching your heel taking care not to move your bent knee. Keeping your knee straight and shortening the leg, pull your heel slowly towards you and feel the muscle tighten under your hand. Relax and repeat with the other leg.

Image source: 1, 2, 3

Also read:
Yoga Exercises During Pregnancy
A-Z Guide to Pregnancy Weeks
How To Stay Fit and Look Good During Pregnancy
Pregnancy- Myths, Diet and Abortion
Pregnancy : Best Delivery Option
Beauty Regimen After Pregnancy
Post Pregnancy Abdominal Exercises
How to Firm your Breasts
How to Firm Loose Neck Skin
How to Firm Sagging Breasts

{ 26 comments… read them below or add one }

bhumycka June 30, 2011 at 2:10 pm

This is just what i need after my baby. I hate my flabby stomach. :waaa: Good article! :thumbsup:

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Sanjeev June 30, 2011 at 2:12 pm

Bhumycka? You have a baby??? You are married?!

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Tapaswini Swain June 30, 2011 at 2:16 pm

Same question, you dont look married you see !! :D

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Sanjeev June 30, 2011 at 2:39 pm

I thought she was 21 or 22 :| :|

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neha June 30, 2011 at 4:20 pm

to hum log sab married aunty hai u mean han :|

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bhumycka June 30, 2011 at 5:17 pm

lol. why on earth dont i look married, taps? okay, sorry for the shock, yeah i got married two years back and had a baby girl this year. And sanjeev, i AM 22!! I fell in love in my first year of college and we got married filmy style. :-D You know, so many people give me this shocked look when i say i’m married. even at my hospital where i had my baby, they kept calling me ‘beta’ as if i’ were a school kid. The fact that my hubby used to come to the hospital with a college backpack on this shoulders and skull print t-shirts didnt help matters very much either. :vampire:

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Tapaswini Swain June 30, 2011 at 5:32 pm

ohhh acha, you look very young and you are young, tum mujhhse abhi ek saal choti ho !congrats for the baby! :-*

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bhumycka June 30, 2011 at 5:34 pm

thanks!!

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Gini July 1, 2011 at 9:52 am

Congrats Bhumycka for your bundle of joy :)

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bhumycka July 1, 2011 at 12:27 pm

aww thanks gini

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Rati June 30, 2011 at 5:36 pm

awwww!! that’s cute :))

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sim June 30, 2011 at 2:16 pm

i cant do exercise :nababana: ……….there is some yummy eating things to get firm tummy……… :wink: :wink:

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calicoaster June 30, 2011 at 2:17 pm

yuppp…..eat the yummiest thing you want to have in Kungfu panda’s training way!! :lol:

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Priya June 30, 2011 at 2:19 pm

:woot: :woot: :woot: :woot: :woot: :woot:

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sim June 30, 2011 at 2:34 pm

yeah cali :methinks:

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firdous June 30, 2011 at 2:23 pm

me too want before after pics like the first pic here …… :waaa: :waaa: :waaa: :waaa: :waaa:
i could not clearly make out ” how to feel a gap in between the muscles” :nababana:

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MP June 30, 2011 at 7:52 pm

Me too. How to find the gap inbetween muscles ??????

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nids June 30, 2011 at 2:30 pm

u kno, my neighbor suggested me to get a belt for the stomach… the broad elastic one .. i tied tht after 20 days of my delivery date n it worked… i wont say tht my tummy is bak to the flat shape again but its not flabby too… :haanji: :haanji: :haanji: :haanji:
need to do sum exercises but no time.. :| :| :|

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firdous June 30, 2011 at 2:39 pm

Hi nids, how old is ur baby?
i too got that belt but i used it after 2 months of Delvry as i had a c-sect. but i discontinued using it due to summers it was uncomfy…. my baby is 8months now, will it be useful if i tie the belt now?

i can totally understand ” no time for exercise” :pain:

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neha June 30, 2011 at 4:18 pm

hi firdous
i used the abdomen belt too :)
my baby is 6months n i still use it sometimes and i find it useful
u can use it even under loose clothes when u go out
it really helps
i had a csec as well
u can use it now too :yes:

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firdous July 5, 2011 at 2:15 pm

thanks neha, will try it now, my Gynec said it shud be regularly used till the baby turns 1 year so see real “effects” of tummy tucking in…. but lazy me, i stopped using it :(

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Amel June 30, 2011 at 3:27 pm

very informative and useful

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neha June 30, 2011 at 4:17 pm

:| i need this era :|

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Bee June 30, 2011 at 8:07 pm

tummy fat is the hardest to lose :((
thanks Era

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monika July 1, 2011 at 12:33 pm

After two kids , I have accepted the fact that I’ll never have a flat stomach again…….I guess it requires too much effort :(

Great article though & very informative

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sakhi November 19, 2012 at 11:16 am

A lil effort goes a long way….now my daugheter is 15 months and i am a working woman living in in-laws..so no time or privacy….till i manage to play with my daughter and dats works wonders….i have lost 10kgs post pregnancy

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