After giving birth, your first instinct may be to bump up the daily crunches and sit-ups in hopes of toning your tummy. But the real results [1] will come from targeting your entire core and muscles that support your pelvic floor [2]. We have chosen five of the top exercises for new moms to begin rebuilding [3] that prebaby strength.
Pelvic Tilt
- Target Muscles: abs, lower back
- Lay back on the mat with your knees bent and your feet flat. As you inhale, rock your hips forward towards your feet. As you exhale, rock your hips back, pressing your lower back into the mat.
- Continue slow and controlled for 1 minute.
Reverse Marching
- Target Muscles: abs, lower back [4]
- Lay back on the mat with your legs at table top. Bring your right foot down to tap the mat and return to table top position. Bring your left foot down to tap the mat and return to table top position.
- Continue alternating legs for 1 minute.
Bridge
- Target Muscles: glutes, lower back, hamstrings, abs
- Start with your knees bent and your feet flat. Pushing through your feet, begin to raise your hips up as high as you feel comfortable. Pause at the top, squeeze your glutes, and lower your hips back down one vertebra at a time into the mat.
- Continue slow and controlled for 1 minute.
Dead Bug Crunch
- Target Muscles: abs, lower back
- Lay back on your mat with both your legs at table top. Extend your arms up toward the ceiling. Reach back with your right arm and out with your left leg. Pause, then return to center.
- Continue alternating legs for 1 minute.
Bird Dog
- Target Muscles: abs, lower back, glutes
- Begin on all fours on your hands and knees. Your stomach muscles are engaged, and your arms remain locked. Reach out with your right arm and your left leg, getting your body into a straight line as best you can. Return your hands and knee to the mat.
- Continue alternating sides for 1 minute.