Now that you've had your baby, a big concern may be how do I get my abdominals back into shape. Hi everyone, I'm Carol Ann with Studio Group X, and I'm going to tell you how you can get rid of that baby belly. Well, first thing you want to remember is that you cannot spot reduce, but you can spot train. So, if you're looking to reduce your overall body fat, you want to make sure that you're getting some good cardio exercises into your overall routine, like walking, swimming, or biking. Next, what you want to remember is that your diet is very, very important, so you want to make sure that you're eating properly, all your nutrients in, and then making sure that you are keeping count of those calories. And that will help you reduce your overall body fat. But to condition your abdominal muscles, here are some great exercises that you can do. First, what you can do is focus on your kegel exercises. Now kegels will help to strengthen those pelvic floor muscles that were stretched during pregnancy, and even during your delivery process. So how you do kegels is you're pulling up on those abdominal, those floor muscles down in there. So, if you think about when you're urinating and you're cutting off that urine stream using your muscles that is a kegel. So you'll hold that kegel exercise or that contraction for about ten seconds and then release. You can do that ten seconds, three sets. Then, to work the upper abdominal area, just your traditional abdominal crunches up and down to work your obliques. Cross over, and then to work the lower portion of your abdominals do reverse crunches. Start off with doing about ten of those each, and build up to doing about twenty five. Now, you need to do a little test before you're ready to do traditional abdominal crunches. After having a baby there's a little bit of a separation in your abdominal wall right here, so you just want to place your fingers right above your belly button, lift your shoulder blades up off the mat. Now, if you've got more than two to three fingers of separation in in your abdominals, then you might not be quite ready yet to do some traditional abdominal exercises, so what you can do instead are some pelvic tilts; just lifting the rear end up off the mat. And then some leg slides. And leg slides is you've got to keep your back connected to the floor while you're extending your legs out one at a time. So those are great exercises to start with if the separation here in your abdominal wall has not come back in together. So, those are a couple quick tips for you to get rid of that baby belly, and I hope that works for you. I'm Carol Ann, with Studio Group X. Good luck on your journey.
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