Firm Stomach after Delivery – Simple yet effective Solutions
As per the suggestions and recommendations by health experts, it has been proved that weak stomach muscles are the major cause for poor posture. This in turn, leads to many other health problems such as sciatica, lower back pain, joint pain and inflammation. Hence, it is crucial to flatten abdomen after childbirth. It helps you look good and is important for overall health and well-being.
Pregnancy and Stomach Muscles
It is not recommended to start serious abdominal work after delivery until your pelvic floor is strong again. This takes about two months after childbirth to start floor exercises. In case, you’ve had a C-Section, stick to only floor exercises for about eight months. You must avoid exercises done via lying on your back with both legs in the air.
Test yourself First
It is important to test your capacity before starting off with a strict exercise regime. Here’s a test to know whether it is the right time to exercise.
First, lie on your back with your head on the floor. Now place your hands behind your neck. Lift your head toward the ceiling. Hold that position. Place a finger just above the belly button and press down gently. Here, you will feel some gap in between the muscles. Now see the number of fingers (if any) you can get into the space. This is an exercise to determine the muscle gap in your abdomen.
- If One Finger goes in – You can do all exercises.
- If Two or more go in – You should exercise caution.
Exercises to Firm and Reduce your Tummy after Delivery
Exercise 1 – Circle with Single Leg
First, you must lie on the mat with your arms by your sides. The palms should face down. Now raise your left leg toward the ceiling. Rotate it slightly outward. It is time to inhale, and trace a circle on the ceiling using your left leg. Keeping your hips still, move the whole leg. Make sure you trace a circle 5 times in clockwise direction. Do this 5 times in anti-clockwise direction. Switch legs. Repeat this exercise 5 times.
Exercise 2 – Abdominal Crunches
Place your hands behind your head. Now bend your knees and keep the feet flat on the floor. Rise up while exhaling. Inhale and lower your back. Focussing on your breath is important to train muscles and make crunches more effective. Perform 2-3 sets of this exercise (20 repetitions).
Exercise 3 – Strengthen Muscles
Lie on your back with one leg straight. Keep the other knee bent. The hand should lie gently on stomach above straight leg. Lengthen the straight leg via stretching heel. Avoid moving bent knee. Now keeping knee straight and shortening the leg, pull heel slowly towards you. You should feel the muscle tighten under your hand. Relax and repeat the exercise with other leg.