How to Do Abdominal Workouts After Pregnancy
Well, the time that you have been waiting for has finally come. You have delivered your baby, and now you want to work your abdominals. This is a common occurrence among new and returning mothers. After 9 months of little or possibly no exercise, this task might be harder for some of you than others. But that doesn't mean it's impossible or that it doesn't have to be fun. In order to do this, you are going to need a few tools and a good selection of exercises to do.
- Difficulty:
- Moderate
Instructions
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1
Lying leg lifts
Perform leg lifts. Lie on your back with your legs straight out in front of you. Place your hands under your sacrum, which is the lowest part of the tailbone. Lift your legs up off the floor about 2 inches. This is your starting point. From here, lift them up at about a 45-degree angle, then lower them back to the starting point.
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2
Scissor kicks
Do scissor kicks. This is similar to the leg lifts with a little bit of a variation. Come into the same starting point as your leg lifts; now alternate lifting one leg at a time in a scissor motion.
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3
A series of BOSU runners in progress
Do BOSU runners. A BOSU is functional training tool that looks like a Swiss ball that has been cut in half. It has a flat side and an inflated dome side. It can be used either way. For this exercise, place the dome side down, grab the sides of it and come into a plank position. Now alternate bringing each leg up toward your chest. You are basically running from a horizontal position.
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4
Rolling punches in progress on a BOSU
Do rolling punches. Lie on your BOSU with your lower back contacting it and your hands doubled up into fists and resting by your sides. Your body should be in a straight line with your heels touching the floor. Now roll from side to side and throw a punch into the air to whichever side you roll to.
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5
A seated medicine ball rotation on a Swiss ball
Do some rotations. This is going to take a Swiss ball and a medicine ball. Sit on the Swiss ball in an upright position with your back straight. Grab a medicine ball and extend it straight out in front of you at about shoulder level. Now rotate from side to side at a nice even pace. Keep your head in line with the ball the whole time.
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6
Mid point of a kettlebell swing
Do some kettlebell swings. A kettlebell is a training tool that looks like a cannonball with a handle fused to the top. It is used for functional and core training. To do a forward swing, straddle the kettlebell with a wide stance. Reach down and grab the kettlebell with straight arms. Make sure your knees are bent slightly. Now use momentum to swing it between your legs and then out in front of you so it is about eye level. Now just swing it back and forth.
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7
Deadbug on a BOSU
Don't move at all. This routine is called a deadbug. Lie on your back on the BOSU. Lift your arms and legs up in the air so your knees are bent 90 degrees and your shins are parallel to the floor. Now just simply hold this balanced position by contracting your abdominals.
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Tips & Warnings
Do 12 to 15 reps for all of your exercises. When 15 reps becomes easy, bump it up to 20 reps. When doing rolling punches, your core should be contracted at your starting point. This will keep you upright. Perform kettlebell swings in bare feet. Keep your back straight, and pop your hips forward every time you raise it up. When you pop your hips forward, you should be feeling a strong abdominal contraction. When you are doing a deadbug, keep your palms facing forward and your head and shoulders up slightly. You are basically holding the upper motion of a crunch.
Make sure that you have your doctor's permission before engaging in any abdominal exercises. It usually takes 4 to 6 weeks postpartum before you are ready, but always double check.
