Lose Belly Fat Exercises After Pregnancy

Exercises for Your Post-Baby Belly

that belly fat is the most challenging part to tighten up, especially after giving birth
 Here, you will find details about exercise.

 

 1.Pelvic Tilt:
Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait 8 to 10 weeks. Lie on your back with your knees bent and a pillow under your hips and another between your knees. Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a Kegel.. Hold 5 seconds and release for 10 reps.

 2.Do crunches:
As you build confidence in your post-pregnancy strength, crunches can be a good transition between pelvic tilts and the more difficult sit-ups.
 Lie on your back, feet down, knees up and arms in front of your chest or hands lightly touching your temples.Using only your abdominal muscles, raise your shoulders (upper torso) towards your knees. As you lift, exhale. Pause, and then lower yourself to your original position while inhaling, making sure to keep your head off the ground.
    Repeat.





Heel Slides:

Lie on your back with your knees bent, feet hip-width apart and abs drawn in. Flex your left foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body, keeping the knee slightly bent [shown]. Return to starting position. Alternate sides, doing 5 slides on each side, working up to 10. Do these first three exercises together and in order for the next two weeks, then add move 4.

Benefits:
Strengthens the transverse and lower back, supporting your core.









Train your entire core:
 it is a great time to move on to full body fitness with a continued focus on the core. Try compound exercises that train your abs in conjunction with the rest of your body. Some of the best compound exercises for abs are ones that force your entire core to support your spine.Some exercises that do this are squats and deadlifts.











Do static holds (planks):
Because crunches and sit ups focus mostly on the outer layer of abdominal muscles, it is important to also train the interior muscles critical to posture and stability.

    Lie on your stomach, with your forearms flat on the floor, creating a right angle at your hands.
    Rise off the ground, lifting your chest and midsection off the ground. Your only points of contact with the ground should be your forearms and toes.
    Maintain a straight back, neither allowing your rear to dip down, nor to stick into the air.
    This position is also known as the plank, and it trains your core (including your abs) to hold the body in place. Hold this position for as long as possible.
    Beginners should start with multiple sets of about 30 seconds.