14 Exercises To Reduce Belly Fat Post Pregnancy
As a new mom, you might find that your body feels different after pregnancy, especially around your midsection. It’s natural to want to regain your pre-pregnancy shape, and incorporating specific exercises can make a significant difference. You’ll discover that some movements not only target belly fat but also enhance your overall strength and well-being. From gentle pelvic tilts to invigorating postnatal yoga, there’s a variety of options that can fit into your routine. Curious about which exercises can lead you on this journey? Let’s explore the most effective ones together.
Walking
Walking is one of the simplest yet most effective exercises for reducing belly fat after pregnancy. It’s something you can do almost anywhere, and you don’t need fancy equipment or a gym membership. Just lace up your shoes, grab your baby in a stroller or a carrier, and you’re ready to go!
Not only does walking help burn calories, but it also boosts your mood. After a long day of diaper changes and feedings, a nice walk can feel like a mini-vacation. Start with short walks, maybe 10-15 minutes, and gradually increase your distance as you feel more comfortable.
Try to walk at a brisk pace, where you can chat but still feel a bit out of breath. You’ll find that walking can also help strengthen your core muscles, which is great for that post-pregnancy belly. Plus, it’s a perfect way to enjoy the outdoors and clear your mind.
Pelvic Tilts
Many new moms find pelvic tilts to be a fantastic way to strengthen their core and reduce belly fat after pregnancy. This simple exercise helps you regain control over your abdominal muscles while being gentle on your body. You don’t need any fancy equipment, just a little bit of space and your own body.
To do a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Take a deep breath in, and as you exhale, gently flatten your lower back against the floor. Imagine you’re trying to tuck your pelvis under you. Hold that position for a few seconds, then relax and repeat. You can do this exercise anywhere, whether you’re watching TV or hanging out with your baby.
Not only does this move help tone your tummy, but it also encourages better posture. Plus, it’s a great way to sneak in a little workout while you’re busy caring for your little one.
Bridge Exercise
The bridge exercise is an excellent way to strengthen your core, glutes, and lower back while also helping to reduce belly fat post-pregnancy.
It’s not just a fancy name; it’s a great move that anyone can do, even while watching your favorite show!
To start, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be resting at your sides, palms down.
Now, take a deep breath, and as you exhale, push through your heels and lift your hips toward the ceiling. Imagine you’re trying to make a bridge to a snack cabinet—no shame in that!
Hold the position for a few seconds, squeezing those glutes like you’re trying to hold in a giggle. Then, lower your hips back down to the ground.
Repeat this 10 to 15 times, and you’ll feel the burn in no time.
Not only does this exercise help tighten your tummy, but it also builds strength in your backside.
Who wouldn’t want a perkier rear after baby? So, roll out that yoga mat and get bridging! Your body will thank you.
Modified Plank
After working on your bridge exercise, it’s time to engage your core further with the modified plank. This exercise is fantastic for building strength in your abdominal muscles, and it’s easier on your back than the traditional plank. Plus, you can do it right at home!
To get started, find a comfortable spot on the floor. Start on your hands and knees, ensuring your wrists are aligned under your shoulders. Now, lower your forearms to the ground, making sure your elbows are directly under your shoulders. Straighten your legs behind you, keeping your toes tucked under.
Hold your body in a straight line from your head to your heels—no drooping or lifting your butt too high!
Try holding this position for 15 to 30 seconds. If that feels too tough, don’t worry! You can always start with shorter holds and build up as you get stronger.
Remember to breathe! You might feel a little wobbly at first, but that’s just your body working hard. Keep at it, and you’ll see those tummy muscles getting firmer in no time. Happy planking!
Side-Lying Leg Lifts
For a simple yet effective way to tone your hips and strengthen your core, side-lying leg lifts are a perfect addition to your post-pregnancy workout routine. You don’t need any fancy equipment or a gym membership—just a little space on the floor and maybe a soft mat for comfort.
To start, lie on your side with your legs stacked on top of each other. Keep your body in a straight line from head to toe. Now, lift your top leg towards the ceiling, keeping it straight. Hold for a moment at the top, then lower it back down. Don’t let your bottom leg move; it’s there to help stabilize you. Aim for about 10 to 15 repetitions, and then switch sides.
You might feel a little burn in your hips, but that’s a good thing! It means you’re working those muscles.
Plus, these lifts can help improve your balance and stability, which is super important after having a baby. So go ahead, give it a try, and remember: every little bit counts in your journey to feel strong and fabulous!
Cat-Cow Stretch
Finding harmony in your body post-pregnancy can be achieved with the Cat-Cow Stretch, a gentle yet effective way to enhance flexibility and relieve tension in your spine. This stretch is like a cozy hug for your back, helping you feel more relaxed and connected to your body.
To do the Cat-Cow Stretch, get on all fours, with your hands under your shoulders and knees under your hips. As you breathe in, arch your back, lifting your head and tailbone toward the sky—this is the “Cow” position. Picture a happy cow grazing in the meadow!
Then, as you exhale, round your back like a scared cat, tucking your chin and tailbone in. You’ll feel the stretch in your spine, which is super satisfying.
Repeat this flow for a few minutes, moving with your breath. It’s a great way to ease any tension from carrying your little one around. Plus, it can help with improving your posture, which is a win-win!
Bicycle Crunches
Engaging your core with Bicycle Crunches is a fantastic way to strengthen your abdominal muscles and reduce belly fat after pregnancy. This exercise not only targets your abs but also works your obliques, helping you tone up those sides.
Plus, it’s pretty fun—like riding a bike, but without the risk of falling over!
To get started, lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your right elbow towards your left knee while straightening your right leg. Switch sides, bringing your left elbow to your right knee.
Keep pedaling your legs in a smooth, controlled motion, just like you’re cruising on a bike. Aim for two to three sets of 15 to 20 reps, and remember to breathe.
Don’t rush! It’s not a race; focus on feeling the burn in your abs. As you get stronger, you can increase the reps or sets.
Just have fun with it! Bicycle Crunches can be a great addition to your post-pregnancy workout routine, helping you feel strong and energized.
Seated Russian Twists
After you’ve got the hang of Bicycle Crunches, it’s time to add Seated Russian Twists to your workout routine. This exercise is fantastic for targeting your obliques, the muscles on the sides of your belly. Plus, it helps improve your core stability!
To start, sit on the floor with your knees bent and your feet flat. Lean back slightly, keeping your back straight. You can either hold a weight or just use your hands together.
Now, twist your torso to the right, bringing your hands beside your hip. Then, twist to the left. That’s one rep!
Make sure to engage your core as you twist. It’ll help you feel the burn and keep your back safe. If you want to up the challenge, you can lift your feet off the floor. Just be careful—you don’t want to tip over like a seesaw!
Aim for 15-20 reps on each side, and don’t forget to breathe.
Standing Oblique Crunches
Incorporating Standing Oblique Crunches into your routine is a great way to target your side abs while also improving balance and coordination.
You’ll be working those muscles that help shape your waist, and it’s a fun way to mix things up.
To get started, stand tall with your feet shoulder-width apart. Place your hands behind your head, and take a deep breath. As you exhale, lift your right knee toward your right elbow, crunching your side.
Hold for a second, then lower your leg back down. Switch to the left side, doing the same thing. Remember, it’s all about control! Don’t rush through these; slow and steady wins the race.
Try to do 10 to 15 reps on each side, taking breaks if you need to. If you want to make it even more challenging, you can add a little twist at the top of your crunch.
Just think of it as a dance move! Standing Oblique Crunches won’t only help tone your abs, but they’ll also get you feeling stronger and more balanced. Plus, you might even have some fun while doing them!
Wall Sit
While you might think of it as a simple exercise, the Wall Sit is incredibly effective for strengthening your core and lower body, especially after pregnancy.
It’s a fantastic way to engage your muscles without needing any fancy equipment. All you need is a wall and your determination!
To do a Wall Sit, stand with your back against the wall, feet shoulder-width apart. Slide down until your thighs are parallel to the ground, as if you’re sitting in an invisible chair. Keep your back flat against the wall, and don’t forget to breathe!
Hold this position for as long as you can. Start with 20 seconds and gradually work your way up. You might feel the burn in your legs, but that just means it’s working!
Not only does this exercise help tone your thighs and glutes, but it also engages your core, giving you that much-desired stability.
Plus, it’s a great way to sneak in a workout while your little one naps. So, next time you lean against the wall, remember—you’re not just resting; you’re building strength!
Give it a try, and enjoy the results!
Knee to Chest
One of the simplest yet most effective exercises you can do for reducing belly fat postpartum is the Knee to Chest. This exercise isn’t only easy to perform but also helps strengthen your core muscles, which is super important after having a baby.
Here’s how you do it: Lie down on your back with your knees bent and feet flat on the floor. Now, take a deep breath, and as you exhale, bring one knee up toward your chest. Hold it there for a moment, then switch legs.
You can do this exercise slowly, focusing on your breathing. Aim for about 10 to 15 reps on each leg. If you want to make it a bit more challenging, try holding your knee to your chest for a few seconds longer. Just remember, it’s not a race!
Incorporating Knee to Chest into your routine can help you feel more in control of your body again. Plus, it’s a great way to sneak in some tummy-toning while you catch up on your favorite show.
Side Plank
The Side Plank is an excellent exercise for strengthening your core and toning your obliques, making it a valuable addition to your postpartum routine.
To get started, lie on your side with your legs stacked on top of each other. Place your elbow directly under your shoulder, and lift your hips off the ground, creating a straight line from your head to your feet. It might feel a bit wobbly at first—don’t worry, that’s normal!
Hold this position for 20 to 30 seconds, breathing steadily. If you’re feeling adventurous, you can raise your top arm toward the ceiling. This not only adds a challenge but also gives you a chance to show off your balance skills!
If you need a modification, drop your bottom knee to the ground for extra support. You can switch sides and repeat, making sure to work both sides equally.
Bird-Dog
Bird-Dog is a fantastic exercise for enhancing core stability and improving balance, making it an ideal choice for your postpartum fitness routine.
To get started, kneel on all fours, with your hands under your shoulders and knees under your hips. Now, here comes the fun part! Extend your right arm forward while simultaneously stretching your left leg back. Hold this position for a few seconds, feeling the stretch in your core.
Then, switch sides—extend your left arm and right leg.
Remember to keep your back straight and avoid letting your hips sag. You don’t want to turn this into a funky dance move! Aim for 10 to 15 repetitions on each side.
This exercise not only helps tighten your belly but also improves your coordination, which can sometimes feel a little wobbly after having a baby. Plus, it’s a great way to strengthen those muscles that support your spine.
Postnatal Yoga
Building on the foundation of core stability you’ve gained from exercises like Bird-Dog, postnatal yoga offers a gentle yet effective way to strengthen your body and promote relaxation.
It’s not just about bending and stretching; it’s like giving your body a big hug!
In postnatal yoga, you’ll focus on your breath, which helps calm your mind. You’ll practice poses that lengthen and strengthen your muscles, especially around your belly.
Poses like Cat-Cow and Child’s Pose can feel really good after pregnancy. They help ease tension and improve flexibility, making it easier to pick up your little one without feeling sore.
Plus, yoga is about connecting with yourself. It gives you a moment to pause and recharge, which is super important when you’re busy being a new mom.
As you flow through the movements, you’ll notice your body getting stronger and more balanced.
