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Exercises for a flat stomach after pregnancy should focus on strengthening the transverse abdominal muscles and the muscles of the pelvic floor. Their condition determines the speed of regeneration of the straight muscles located in the middle of the abdomen, which during pregnancy diverge under the influence of the growing child. They have the greatest influence on the appearance of the waist and the waist area after childbirth. Watch the video in which midwife and trainer Izabela Dembicka shows training for a flat stomach after pregnancy.

Exercises for a flat stomach after pregnancyshould not be too intense, because in women after childbirth, the abdominal muscles are still very strained and additional stress on them may worsen their condition. The body should be given sufficient time so that the most damaged structures have a chance to rebuild.

Doctors advise starting physical activity at the earliest 6 weeks after vaginal delivery and 12 weeks after caesarean section. However, these are only indicative recommendations as each case is different. Therefore, before starting the exercises, it is worth going to the puerperal physiotherapist. It is able to assess the abdominal muscle stretch and the condition of the pelvic floor muscles. This is very important because exercising when your muscles aren't back to what it was before you can do more harm than good.

The video training below features safe strengthening and breathing exercises for postpartum women. Their goal is to learn conscious breathing combined with the work of the transverse and pelvic floor muscles. This is the first step towards a flat stomach - only after you have mastered the introductory exercises, can you move on to the more advanced ones.

Watch the training prepared by the midwife and trainer of pregnant women, Izabela Dembińska

Exercises for a flat stomach after pregnancy: 1. learning how to breathe properly

Sit in Turkish. Set the spine in a neutral position - you can slightly pull the tailbone under you, you should feel more comfortable then. Pinch your shoulder blades together and open your chest. Place your hands on your knees or on the tops of your thighs. Take a few breaths in with your nose and out with your mouth. Then, put your hands on the ribs to feel the ribs move apart as you inhale and come closer together as you exhale.

Exercises for a flat stomach after pregnancy: 2. activation of the pelvic floor and transverse musclesbelly

Add pelvic floor muscles to the first exercise. As you exhale, contract your vaginal and anus muscles as if to suck them in and pull your navel under your spine. With a breath in, relax. Repeat several times.

Then add another element to the exercise - the work of the transverse abdominal muscles. While exhaling, imagine that you want to bring the iliac spines closer to the navel. This way you will tense the transverse muscles next to your hips. With a breath in, relax. Repeat the entire exercise (including tightening the pelvic floor) until you are comfortable with it.

Exercises for a flat stomach after pregnancy: 3rd exercise on the side with a ball

Lie on your side, bend your knees at right angles, also keep the right angle at the hips. Place the ball between your knees. Rest your head on your forearm. Place your other hand on the lower abdomen. On the exhale, gently squeeze the ball with your knees, and at the same time contract the pelvic floor and transverse abdominals as in the previous exercise. As you inhale, relax your abdomen and knees squeezing the ball. To make it difficult, straighten your arm under you and put your head on it, and lift your other arm up while exhaling. Do 16 repetitions.

Exercises for a flat stomach after pregnancy: 4th exercise in kneeling with a ball

In exercises that involve contracting the pelvic floor muscles, make sure your buttocks are relaxed at the same time.

Go to a propped kneeling - place your wrists under your shoulders, your knees under your hips. Bring the spine to the neutral position. Place the ball between your knees. As you exhale, contract your vaginal and anus muscles as if you were trying to pull them in and suck your navel towards your stomach. At the same time, lightly squeeze the ball with your knees. Relax your muscles as you inhale. Make it difficult to exercise by stretching your arm out in front of you as you exhale. Repeat 16 times alternately raising the arms.

How to drop your belly after giving birth

Exercises for a flat stomach after pregnancy: 5th exercise in lying down

Lie on your back. Bend your legs at the knees, rest your feet on the ground with the entire surface. Do not press the lumbar spine against the mat - leave a small space between your back and the ground. Place your hands on the hip spines. With your mouth out, suck the pelvic floor muscles inward, pull the navel towards the spine and tense the transverse muscles. With a breath in, relax. Add footwork as a handicap - alternately straighten one leg each time you exhale.

Exercises for a flat stomach after pregnancy: 6. Raising the legs while lying on the side

Do this and the next exercises only when you have mastered all the previous ones.

Lie on your side with straight legs, put your arm up under you and put your head on it. You can put a ball between your legs (but you don't have to). While exhaling, lift both legs up while sucking in the pelvic floor muscles and the transverse muscles. You should feel your waist running. Inhale, lower your legs. Remember not to press your waist against the mat - try to leave a small space between the waist and the ground. Repeat 16 times on both sides.

Exercises for a flat stomach after pregnancy: 7. lifting the body in a side lying position

Lie on your side again, supporting your torso on your forearm. Bend your legs at right angles at your knees. As you exhale, lift your waist and hips up while remembering to work your pelvic and abdominal muscles. While exhaling, lower your legs. Do 16 repetitions.

Exercises for a flat stomach after pregnancy: 8. sit-ups

Lie on your back and bend your legs at the knees. Bend your arms and place your hands under the back of your head. On the exhale, contract the pelvic floor muscles, the transverse abdominals and pull the navel upwards. Then make a short circuit by lifting only your head and shoulders off the floor. Be careful not to bring your chin close to your chest and keep it at the same distance from each other all the time. While inhaling, lower your torso and relax your stomach. Do 16 sit-ups.

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