Do you want to get a flatter tummy post baby? By the end of this video, you’ll have 10 of my best post baby belly exercises to tone and flatten your tummy after pregnancy and beyond in just 15 minutes. Watch the video here.
This video will show you the best post baby belly exercises for new moms and new mums to get a flat tummy. You will blast the post baby belly fat so you don’t need to wear a post baby belly wrap!
This video gives you a post-baby belly workout which along with the post pregnancy belly exercises includes diastasis exercises too and it is ideal as part of your diastasis recti exercise program. The diastasis recti exercises postpartum included are good for a mild to moderate diastasis recti as well as doing regular diastasis recti exercises for women which you’ll find in my other videos. So with these mommy tummy exercises you'll fix your mommy or mummy tummy and blast the post baby belly.
These exercises are part of my Ultimate Flatter Tummy Post-Baby program, and my clients have lost between two to five inches from their waist, like Nicola who lost five inches from her waist, and Rachel who lost three inches from her waist just by following these exercises.
Not only are these exercises for the post baby belly they are diastasis recti friendly too and will actually help you heal an abdominal separation if you have one. They're also suitable for C-section and all types of birth.
Firstly and most importantly, it's really vital that you activate your deep abdominal muscle, which is called the transverse abdominis, and it's like a corset. It wraps around your entire midsection here and goes into your spine. It's also important to activate your pelvic floor muscle with the flatter tummy breath. You'll need a soft ball or a kid's ball for one of these exercises, but a cushion will also do.
The first three post baby belly exercises, whilst gentle, are very important for new moms even if you experienced with core exercises as they remind you to activate so that the following exercises are effective and target the deep muscle. So don't skip these!
1a. The Flatter Tummy Breath
- Start lying on your back, knees are bent, and the feet are flat.
- Place one hand on the belly button and one arm down by your side.
- Take a deep breath in and just let your belly button rise up ever so slightly, and then breathe out and pull your belly button down, and into you, keeping your ribs relaxed.
- Breathe in, the belly rises ever so slightly, and then breathe out, the belly button right down, really activating, feeling it tighten, keeping the ribs relaxed.
- Breathe in, breathe out, pull your belly button down and hold it in.
Repeat 8 times.
1b. The Flatter Tummy Breath with Pelvic Floor Lift
We're going to activate pelvic floor with the same exercise as above.
- Breathe in, just let the belly relax, and then as you breathe out, bring your pelvic floor muscle up. The pelvic floor is like a diamond shape, as being an internal muscle that you cannot see moving, it helps to visualise it to activate it.
- Lifting your pelvic floor up towards your belly button inside you.
- Breathe in, and then breathe out, lifting gently the pelvic floor muscle up as your belly button goes down.
- Breathe in, breathe out, pelvic muscle is coming up as your belly button goes down, pelvic floor comes up, always making sure your ribs stay relaxed.
Repeat 8 times.
1c. Flat Belly Breath with Ball Squeeze
You'll need a softball, kid's ball or cushion for this exercise.
- Start lying on your back, placing the ball just in between your inner thighs here, so just below the knees, take the hand back onto the belly and place the other arm down by your side.
- Breathe in, and then breathe out, squeeze the ball in between your inner thighs and bring your belly button down and lift your pelvic floor up.
- Squeeze the ball in between the inner thighs to tone your inner thigh muscle as well.
Tip: Just keep it fairly relaxed as you breathe out, lift up your pelvic floor, squeeze the ball, and then just release and relax.
Repeat 8 times.
2. The Leg March
You're not going to feel a burn, with this exercise (like the first ones) but it's a really important exercise to start with as it targets the deep transverse abdominis.
- Start lying on your back, knees bent, feet flat.
- Take a deep breath in, relax your tummy muscles, relax your ribs.
- Breathe out, lift your right foot off the floor, bring your right knee towards your chest, and then breathe in, and lower the right foot to the floor.
- Do the same action with the other knee on the other foot. Breathe in, breathe out and when you bring your knee towards your chest, tighten your lower abdominals.
- Breathe in, take the foot back down to the floor.
Tip: Really pay attention to activating the deep abdominal muscle. So as you breathe out, that's when you're bringing your foot off the floor and knee to chest and tightening your belly button, you're tightening those low abdominals to flatten that tummy and get a stronger core.
Repeat 8 times with each leg.
3. The Leg Extension.
- Start lying on your back.
- Breathe in and relax your ribs and allow your belly button to rise slightly.
- Breathe out, lift your right foot off the floor and flex your foot, bring your right knee towards your chest, and then extend the leg away as you breathe out.
- Breathe in, and then repeat this action.
Tip: You want to 'scoop' your belly button down as you breathe out and keep your foot flexed. What would really help is if you push into your heel as you extend the leg.
Repeat 8 to 12 times with each leg.
4. The Bridge
This exercise will not only help you lose the post baby belly to get a flatter tummy, but it's also going help you tone your bottom too.
- Start lying on your back with your hands by your sides.
- Push into your triceps, the the back of your arms, and squeeze your bottom muscles together, whilst gradually peeling your lower back, your middle part of your back, and hips off the floor. You should be up resting on your shoulders so your head and shoulders are on the floor.
- Bring your knees close together and feel a squeeze in the inner thighs, and in your bottom.Gradually lower back down to the floor as you do so imagine that you have a marble or a pea that's running down from your chest bone, all the way down to your lower tummy muscles, as you lower your spine down to the floor. This means you won't overarch your back as you lower and your spine and pelvis lowers into a neutral position onto the floor with pelvis in line with your pubic bone.
Repeat 12 times.
5. The Bridge with Soft Ball (or Cushion) Squeeze
Now take your soft ball or kid's ball or cushion for the same exercise with the addition of a inner thigh squeeze to tone your inner thighs too.
Start lying on your back and place the ball or cushion in between your inner thighs, your feet are flat, knees bent and lie your arms by your side.
Take a deep breath in, breathe out, squeeze the ball between your inner thighs as you lift your hips and back off the floor simultaneously squeeze your bottom muscles. Pause when you are lifted and resting on your shoulders then breathe in and slowly lower down to the floor.
Repeat this action 12 times.
6. The Side Raise
- This exercise targets your waist.
- Start lying on your right side and rest onto your right forearm.
- Line your elbow up with our shoulder, so your elbow is directly underneath your shoulder.
- Line your knees up with your hips with your left knee on top of your right knee and your left hip directly on top of your right hip.
- Your feet are behind your knees with your left foot on top of the right foot. Place your left hand just in front of your tummy.
- Push into your knees, push your hips forwards to keep them in line with your knees and breathe out, pull your belly button in slightly and lift the side of your waist and your hips off the floor.
For more of a challenge whilst you are raised lift your left arm straight up, pointing the fingers up towards the ceiling.
- Then lower your waist and hips either taking your body back to the floor or hovering just above to then raise and lift the hips and waist again.
Tip: To avoid straining your shoulder push into your knees when you lift your body off the floor.
Repeat 10-12 times lifting your right side off the floor.
Then switch to do the same exericise for your left side.
Repeat 10-12 times on the left.
7. The Roll Back
- Start seated with your feet flat and your knees bent, sitting up tall, on your sit bones. Imagine somebody is pulling the crown of your head up towards the ceiling.
- Place your hands on your shins and breathe out and bring your belly button in towards your spine, keep the tightness around your belly button, as you continue to breathe out, rounding out your lower back, keep your shoulders relaxed and roll back halfway between being seated upright and towards the floor.
- Breathe in, come up to the start position, seated tall and then breathe out and roll back again.
Tip: Breathe out as you bring your belly button in and roll back to protect your back.
Repeat 10-12 times.
8. The Roll Back with Rotation
- This exercise targets your waist.
- Sit up really tall onto your sit bones, in the same start position as the roll back. Place your hands together in front of your chest.
- Breathe out, pull your belly button in and round off your spine as you roll back and simultanesouly turn to one side, keeping your hands together.
- Breathe in, lift the body back upright and bring the hands up in front of you.
- Breathe out, pull in your belly button and roll back whilst turning to the other side, breathe in and bring your body back upright.
Tip: If have a diastasis recti or an abdominal separation, avoid rotating too far. Tap your hands onto the side of your waist, as you rotate slightly to avoid straining your midline.
If you don't have an abdominal separation, rotate and lower your body further which will also make the exercise more challenging.
Repeat the exercise for a total of 24 which is 12 to each side, alternating sides.
9. The Rising Swan
This exercise tones and strengthens the muscles of your lower back which are all part of your core and helps narrow the waist as these muscles are connected to your deep, transverse abdominis muscle.
- Start lying down on the floor on your belly.
- Place your hands just underneath your shoulders and rest your chest onto the floor.
- Breathe out, push into your hands and just lift your chest up, looking straight down towards the floor.
- Breathe in and lower your chest back down to the floor.Tip: Keep your shoulders relaxed.
Repeat this exercise 12 times.
10. The Wall Squat
This exercise tones your tummy and legs.
- Find an empty wall without any pictures on it. Stand in front of the wall and place your hands onto the wall.
- Bring your feet about two foot lengths in front of the wall and bend your knees, bring your back onto the wall and just slide down so that your thighs are ideally parallel to the ceiling.
- Bring your shoulders back to the wall and take a deep breath in and allow your pelvic floor and your tummy muscles to relax.
- Breathe out, bring your belly button in, imagining it's coming back into the wall and gently lift up your pelvic floor.
- Breathe in, relax your tummy and pelvic floor and then repeat the exercise again; breathe out, bring your belly button back to the wall, lift up your pelvic floor and then breathe in, relax your tummy and pelvic floor.
Repeat for 12 breaths.
Now you've got started with these exercises, check out my free guide:
It's got exercises to help you release tension and more exercises to flatten your tummy muscles.
Download your copy here.
Plus, if you want to join a community of other moms just like you and get my extra tips and tricks to flattening your tummy, strengthening your core, having heaps more energy and lots more body confidence. Then join my private facebook group here.