5 Tummy Exercises You Can Do At Home
After having a baby, finding the time to exercise can be difficult. Between the endless nappy changes and bottle prepping to do, it’s hard to focus on getting your pre-baby body back, but with these 5 tummy exercises you can easily do them in half an hour whilst your baby naps!
Don’t forget, it is recommended that you don’t begin exercise until 6 weeks post pregnancy. Always speak to your doctor before starting any new regime.
1. Plank with Leg Raise
Get into traditional ab plank position. Brace your core, contract your butt, and raise your right leg up as far as possible without hunching your back. Complete 10 reps with the right leg, 10 with the left leg, and then immediately.
Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well. When you’re ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs. This completes one rep. Perform 25 reps.
3. Side Slimmer
Start on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds. Switch sides; repeat.
4. Bicycle crunches
Lie flat on the floor with your lower back pressed to the ground (pull down your abs to also target your deep abs). Put your hands behind your head.
Bring in your knees toward your chest, and lift your shoulder blades off the ground. Straighten out your right leg to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward your left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides, and do the same motion on the other side to complete one rep (and to create the pedalling motion). Perform 25 reps.
5. Plank to press
Start in a high plank position on your hands with your feet shoulder width apart and your lower back in a neutral position. Bring one forearm down at a time until you are in a plank on your elbows. Push your body back up to a high plank, one arm a a time. Alternate sides and do as many as you can in 20 seconds. Do 3 reps.
Try and stay strict and get this 20 minute regime into your daily routine. You'll be back feeling confident and wearing your pre-baby clothes in no time.
Please note: The information contained on eumom.ie is not a substitute for examination, diagnosis or treatment by a qualified medical professional. If in doubt, always consult your doctor.