6 Basic Exercises That New Moms May Need After Pregnancy

If you want to recover the flat torso you had before you were pregnant, do not do crunches. Yes, it is true that doctors recommend doing at least 150 minutes of exercise per week after giving birth, but abdominals will only emphasize your postpartum body. What you may want to do is concentrate on combating the factors that made your core bigger, so that you can resemble your old self again. And, to achieve that, there are many exercises you can do at home that will allow you to adjust to your new mom schedule, which we want to share with you.

At oxmweb, we gather for you some of the most effective exercises you can perform after childbirth, which will help you recover your previous figure.

1. The bridges will help you to unite your core muscles again

Benefits:

This movement helps to readjust the muscles of your abdomen and to unite them again after having been displaced during pregnancy, in order to make room for your baby. The condition is known as abdominal diastasis and can be corrected by practising bridges consistently. This will also help strengthen the pelvic floor, which is the muscle below the uterus that weakens after carrying a baby’s weight.

Indications:

• Lie on your back on a comfortable, but firm surface. You can use a yoga mat.
• Keep your arms straight at your sides and bend your knees.
• Elevate your hips, keeping your back straight.
• Hold this position for 10 seconds and return to the initial position.
• Make three sets of 10 bridges each.

2. The side plates will reduce a prominent belly

Benefits:

Practising lateral plates is a good way to recover the disposition of the internal organs of your nucleus. During pregnancy, the uterus grows completely to accommodate the baby and will reduce its size naturally, but you can help to return it to the place where it belongs faster by closing the gap between the central muscles.

Indications:

• Lie on your right side.
• Place your right elbow on the ground as support.
• Elevate your entire body with your back straight, leaving only your elbow and right knee touching the ground.
• Wait 5 seconds and return to the starting position.
• Make 3 sets of 10, resting on each side of your body.

3. The tilt of the pelvis in a sitting position will reduce the size of the abdomen and keep it in shape

 Benefits:

This exercise is very easy to do and can help you reduce the size of your belly, as well as strengthen the central muscles that have been displaced and have become limp due to pregnancy. In addition, it gives you the opportunity to also tighten the muscles of the back.

Indications:

• Sit cross-legged on a comfortable but firm surface, placing your hands on your thighs.
• Leaving your back straight, make the lower part of your spine touch the floor.
• Push your core up and forward so that your coccyx rises slightly from the floor.
• Repeat step number 2.
• Do 50 repetitions.

4. The mountaineer’s exercise will help you achieve a flatter belly

 Benefits:

This movement requires effort because it is a cardiovascular activity. It will allow you to burn calories and reduce the number of concentrated fats in the stomach area after delivery. In addition, the mountaineer’s exercise involves most of your muscles, helping you tone them, including your core.

Indications:

• Face the floor, place your hands and the tips of your fingers on the floor. They must support your whole body.
• Move your right knee forward, just below your chest.
• Return your leg to the starting position and, this time, bring your left leg forward. Remember that only your hands and fingers should be your support.
• Keep changing your legs as fast as you can for 30 seconds. Rest for another 30 seconds.
• Repeat this exercise 15 times.

5. Punch squats are ideal for burning fat around the waist

 Benefits:
Punching squats are an easy and effective way to burn concentrated fat around your waist. Adding a little weight when hitting down will make the results even better. The exercise engages your entire core and makes your heart work faster to burn more calories. In addition, it requires that your abdominals are firmer, which helps tone them.

Indications:

• Stand up straight with your legs apart and your feet out.
• Bend your knees to 90 °. Your hips should be parallel to the floor, and keep your belly tight.
• Lower your back and give a good punch down, then to the right and then to the left. If you want, you can use weights.
• Keep punching for a minute. Stop, stand up straight and rest for 30 seconds.
• Repeat this exercise 10 times.

6. A series of squats with jumps will help you keep burning fat in your core

 Benefits:

The combination of thrusts and jumps will force your core to work and will compromise your heart, which will beat faster and burn the fat that may have accumulated around your belly during the 9 months of pregnancy.

Indications:

• Stand up straight with your hands on your waist.
• Take your right leg forward. Lower the whole body, bending both knees, but make sure that the left does not touch the ground.
• Keep your back straight at all times. Go back to the starting point and immediately do the same after changing the leg.
• After returning to the first position, jump while you open your arms and legs as much as you can.
• Repeat this series of exercises 30 times, resting when necessary.

What To Expect

These exercises point to the reasons behind the change your belly undergoes during pregnancy: the separation of the abdominal muscles, the accumulation of fat in the area of ​​the belly and the expansion of the uterus. This is an example of how your body can change after exercising regularly.

Do you practice any exercise that the moms of the oxmweb community should know? Do you think that accepting the mother’s body goes hand in hand with taking care of it too? Share your thoughts and recommendations with us in the comments section below!