Getting back in shape after having a baby can be challenging, but with the right postpartum-safe exercises, you can strengthen your core and work towards a flatter stomach. These flat stomach exercises focus on rebuilding core strength while being gentle on your body.
Table of Contents
Perks of These Exercises for New Moms
- Safe Core Strengthening – These exercises focus on rebuilding core muscles without straining the body, making them ideal for postpartum recovery.
- Pelvic Floor Recovery – Strengthening the pelvic floor helps prevent postpartum issues like incontinence and improves overall stability.
- Improved Posture – Many of these moves promote better posture, reducing back pain caused by carrying the baby or breastfeeding.
- Gentle on Joints – Low-impact movements protect joints while still engaging core muscles.
- Diastasis Recti Friendly – The exercises help close abdominal separation without excessive strain.
- Convenient & Equipment-Free – Perfect for busy moms, these workouts can be done anytime, anywhere.
- Supports Weight Loss – Combined with a balanced diet, these moves help tone the midsection and boost metabolism.
- Boosts Energy & Mood – Exercise releases endorphins, helping combat postpartum fatigue and stress.
Workout Plan Overview
- Frequency: 3-4 times per week
- Duration: 15-20 minutes per session
- Reps: 10-12 per set
- Sets: 2-3 per exercise
- Rest Between Sets: 30 seconds
1. Pelvic Tilts
- Muscles Targeted: Deep core muscles, lower back
- How to Do It: Lie on your back with your knees bent, engage your core, and gently tilt your pelvis upward.
- Tip: Focus on controlled movements and breathing.
2. Belly Breathing (Diaphragmatic Breathing)
- Muscles Targeted: Core, diaphragm
- How to Do It: Sit or lie down, place hands on your belly, inhale deeply through your nose, and exhale while engaging your core.
- Tip: This helps reconnect the deep abdominal muscles after pregnancy.
3. Heel Slides
- Muscles Targeted: Lower abs, pelvic floor
- How to Do It: Lie on your back, engage your core, and slide one heel out while keeping your lower back flat.
- Tip: Move slowly to maintain control.
4. Glute Bridge
- Muscles Targeted: Core, glutes, lower back
- How to Do It: Lie on your back, bend your knees, lift your hips while squeezing your glutes, and hold.
- Tip: Keep your core engaged to prevent back strain.
5. Modified Side Plank
- Muscles Targeted: Obliques, core
- How to Do It: Lie on your side, prop yourself on your forearm, keep your knees bent, and lift your hips.
- Tip: Start with 15-20 seconds per side.
6. Seated Knee Lifts
- Muscles Targeted: Lower abs, pelvic floor
- How to Do It: Sit on a chair, engage your core, and lift one knee at a time.
- Tip: Maintain a straight back for better posture.
7. Standing Pelvic Floor Activation
- Muscles Targeted: Pelvic floor, deep core
- How to Do It: Stand tall, engage your pelvic floor as if stopping urine flow, hold, and release.
- Tip: Avoid holding your breath.
8. Bird Dog
- Muscles Targeted: Core, lower back, balance
- How to Do It: Get on all fours, extend opposite arm and leg, and hold for a few seconds.
- Tip: Keep movements slow and controlled.
9. Dead Bug
- Muscles Targeted: Core, coordination
- How to Do It: Lie on your back, extend the opposite arm and leg, and switch sides.
- Tip: Keep your lower back flat against the floor.
By incorporating these gentle yet effective postpartum-safe exercises, new moms can rebuild their core strength and gradually work towards a flatter stomach while prioritizing their recovery.
Frequently Asked Questions (FAQs)
When can I start these exercises postpartum?
Consult your doctor, but generally, you can start light exercises after 6 weeks if you had a normal delivery and 8-12 weeks after a C-section.
Are these exercises safe if I have diastasis recti?
Yes, these exercises focus on core engagement without excessive strain. However, avoid traditional crunches and consult a professional if needed.
How often should I do these workouts?
Start with 3-4 days per week and adjust based on your recovery and comfort.
Can I lose belly fat with these exercises alone?
Core exercises help tone muscles, but pairing them with a healthy diet and light cardio (like walking) is key for fat loss.
Do I need any equipment?
No, these exercises use body weight, making them perfect for at-home workouts.
How long does it take to see results?
With consistency and proper nutrition, you may notice improvements in core strength within 4-6 weeks.
