Stomach toning after pregnancy is tough…
The last thing you want to do after a baby is sweat it in the gym…
But getting into shape after pregnancy is easier than you think…
There’s no need to make yourself do a million sit ups or crunches. There are lots or alternative stomach toning exercises..
Here are our favourite After pregnancy stomach toning exercises…
without the sit ups…
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These exercises are great for introducing movement back into your routine and stretching out tired muscles.
Lie on your back with your arms at your sides. Suck and hold your belly in towards your spine.
Stretch your right leg toward the ceiling, toes pointed and turned slightly outward.
Inhale and draw a circle in the air with your right leg. Keep your stomach muscles tight and your hips on the floor.
Circle 10 times clockwise, then repeat in a counter-clockwise direction. Switch legs and repeat.
These help to build up core strength and balance you may have lost during pregnancy.
Get into the plank position.
Keep your abs tight and your back straight.
Then lift one leg a few inches off the floor and point your toes.
Hold this for 5 – 10 seconds at a time.
Complete 3 sets of 5 reps on each leg.
Curls are a great way to tone your stomach muscles after pregnancy without straining. The movements are much more fluid than in stomach crunches.
Lie on your back in the sit up position.
Rather than crunching your whole body just hold in your stomach muscles and lift your shoulders from the floor.
Hold your raised shoulders for 5-10 seconds before returning to the floor.
Complete 3 sets of 10 reps
Quarter Curls with Rotation
The rotation creates extra muscle resistance for a full stomach toning exercise. This is a great after pregnancy exercise as you are not forcing your body into an unnatural position.
These are just quarter curls with a twist.
This time as you lift your shoulders twist your torso.
Look to your right. Bring your left elbow towards your right knee and hold for 5- 10 seconds
Complete 2 sets of 8 reps on each side
Another great muscle resistance exercise that won’t push your muscles too hard. After pregnancy training needs to be more gentle than your normal routine as your body will still be recovering.
Lie on your back with your legs bent in the air at a 90 degree angle. Like you are sitting on a chair.
Tighten your stomach muscles and lower your right foot to the floor keeping your knee bent.
Inhale, then exhale as you return your right leg to starting position in 4 counts.
Tap 10 times with each leg.
One of the best ways to work on your core muscles and stomach area. Squats tone all the muscles that pregnancy affects the most.
Stand with feet shoulder-width apart.
Push your hips down until you’re in a sitting position.
Keep your weight in your heels and your lower back flat.
Then engage your abs and push yourself back up to standing (don’t spring!)
Complete 5 sets of 4 reps
The Original Plank
The ultimate core strength and stomach toning exercise. You may hate planks but planking is the easiest way to tone a post pregnancy stomach.
Get into the push up position and lower yourself onto your forearms (keep your elbows bent)
Then engage your core and hold the pose for as long as you can…
We recommend trying to hold for 1 minute and then build yourself up to 2 minutes when you’re ready…
Don’t forget that pregnancy is a really life changing experience in more ways than one…
Your body may not be the same as it used to be. You might find it hard to get back to the shape or size that you were before your baby.
But that’s ok!
Don’t get too hung up on getting back to a target weight or body shape. Just take your time and look after your body. As your fitness improves you’ll be surprised how quickly your body starts to look great again!
What are your favourite stomach toning exercises? Let us know in the comments below…