Having a baby can be tough on a woman’s body. The weight of the baby during pregnancy can cause lower back pain and weaker abs, and after weeks of sleep deprivation, you’re exhausted from head to toe. And since most gyms and childcare facilities don’t take babies for the first three months, many women put off working out.
If you’re a new mom, there’s one part of your body that you should not put off toning once you have your doctor’s clearance: you core. Having a strong core will allow you to hold your child with better posture, sit up after feedings without straining your back and support your organs.
You can begin rehabilitating your post-baby belly and back without even leaving your bedroom. All you need is your bed, a towel and your baby.
What to do***:
1. Get your baby ready. Fold a towel in half and put it on the bed next to where you will be. Place your baby on his/her back on the towel.
2. Dead Bugs: As you talk to your baby, lie on your back with your hands folded behind your neck or at your side. Bring your feet up toward the ceiling, and begin lowering one leg at a time to engage your abs.
3. Bicycles: Remaining on your back, move your legs in a bicycle motion. Once you feel up to it, begin doing this exercise while lifting your shoulder blades off the ground.
4. Double Leg Extension: With your knees bent at a 90-degree angle and your legs off the ground so that your shins are parallel to the ceiling, extend both legs away from your body and then return them to the start position.
5. Plank: Lie your baby on his/her belly for some tummy time. As you encourage him/her, lie on your own stomach and then come up onto your elbows and toes and do a plank. Hold for a minute, or as long as you can. If a full plank is too tough, lift up onto your elbows and knees instead.
6. Supermans: Still lying on your stomach, bring your arms and hands straight out in front of you so you look like Superman. Lift one arm and its opposite leg about three inches off the bed. Switch sides and repeat five to 10 times.
For more great ab exercises and a slideshow, click here.
***Before beginning a postnatal workout, seek your doctor’s permission and consult with your doctor on your limitations.
Follow April on Twitter at AprilFitness.
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