Nine of the best exercises to tone and strengthen your core after pregnancy. Flatten your stomach and tone your abs after having a baby with this great workout you can do at home. The best part - it’s diastasis recti friendly and can actually help to heal your abdominal separation.
ALL-NEW - Postpartum abs workout program designed specifically to flatten your stomach and heal diastasis recti! See my wife's powerful story and more details at this link: mommytummyfix.com/
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One of the most common questions that I get asked here on Tone and Tighten is “how can I get my stomach back to normal following pregnancy.”
Many women come to me looking to get rid of the “mommy tummy” (their phrase, not mine) after giving birth. In fact - did you know that’s the whole reason I started Tone-and-Tighten.com? (My wife has had four kids; I've helped her heal a diastasis recti and get her "pre-baby body" back after each one.)
Now - there are a TON of ways you can tone and strengthen your abs. After having a baby, I know this can be a huge issue. Your stomach has been in an all-out battle for the last nine months and the after-effects can leave your stomach… well… “different” than what you may be used to.
I deal daily with women looking to recover their abs after pregnancy, either in my gym or as clients. I dare say the majority of them are going about it the wrong way.
They spend all this time doing millions of sit ups and crunches and then come to me wondering why they’re not seeing results.
Here’s the secret - in order to see abdominal workout results postpartum you HAVE to be doing the RIGHT exercises the RIGHT way. You actually need to STOP doing sit ups and crunches and start spending your time with better exercises that will yield the results you’re after.
WHAT EXERCISES ARE THE BEST FOR MOMMY TUMMY?
Your deepest abdominal muscle is called your “transverse abdominis”. This is the muscle that helps you “draw everything in tight” and draw your belly button in towards your spine. When this muscle is active it basically functions like a corset or “waist trainer” - drawing everything in and holding it there nice and tight.
Strong muscles are tight muscles (the reason why toned individuals look toned). In order to maximally tighten your stomach and really eliminate that mom pooch you HAVE to regularly work this transverse abdominis muscle.
The stronger this muscle the tighter your stomach becomes and we see the mommy pooch start to go bye-bye. In instances of diastasis recti this is the most-important muscle as far as bringing the two separated halves of the rectus abdominis closer together.
So that being said - how do we do it? What’s the most important progression of exercises to activate the transverse abdominis muscle, decrease diastasis separation, and eliminate mommy tummy forever?
20-MINUTE MOMMY TUMMY WORKOUT
The following exercises outlined in this video are the best exercise progression to improve your postpartum core strength and flatten your stomach. Hit PLAY on the video above to follow along while we perform this workout!
THE DETAILS
- Nine exercises
- 60 seconds each
- Repeated in succession one after another
- 60-second rest
- Repeat twice
1. Abdominal Vacuum
2. Pelvic Tilt With March
3. Side Plank
4. Bridge With Vacuum
5. Dying Bug
6. Side Plank Pulses
7. Tabletop Toe Taps
8. Bird Dog With Vacuum
9. Thread-The-Needle Side Plank
10. Rest
Repeat everything one more time.
Wonderful job, ladies! You totally crushed this! You can perform this workout 3-5 times a week; initially I would recommend giving yourself a day of rest in between and work into consecutive days as you can.
Performing the right exercises in the right way is crucial to eliminating “mom pooch” and tightening your abs. The exercises in this workout will help you tone and strengthen your abs the right way to yield maximum results for you.