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Additionally, I am not a doctor; just a mama basing this information off my own experiences as a mother, athlete, and prior research. Please consult your doctor before proceeding with any of the following information!
Your belly goes through a great deal of change during and after pregnancy, and chances are, you are currently feeling stretched out and loose!
Although crunches are an effective movement in general, they can be harmful for some postpartum mamas, as well as women who struggle with issues with their spine.
With that said, what can you do to effectively lose the mummy tummy without the dreaded crunches?
Your answer is below:
Also Related: First Steps To A Flat Tummy After Pregnancy
Laying flat on the ground with your knees up, think about pressing your belly button into the floor. Slowly Bring one heel down, lightly tap the floor, and bring it back up to meet the other foot. Repeat these same steps on the other foot.
Complete 16 repetitions.
Keeping the same posture as before, straighten your legs and point your toes. Follow the same motion as the previous exercise.
Complete 20 repetitions.
Okay Mama, You are going to repeat this set two times. Remember to align your spine with the floor and to breathe intentionally.
Frog To Pulse
With your belly button pushing down to the floor and your feet above you, bend you knees while keeping the bottoms of your feet facing the wall in front of you. Make sure your knees are staying turned out as well. From here, Straighten your legs so they’re about six inches off the ground, complete one pulse, and bring them back to your frog position. End one rep with your legs back up, straight in the air.
Complete 10 repetitions.
These are simple, but when done right, very effective in targeting your lower abdominal muscles (a.k.a. your mummy tummy). Start with your legs straight up and toes pointed. Keeping your belly button pushing into the floor, slowly lower both straight legs until they are six inches above the ground. Raise them back up.
For a more advanced version, add a pulse in-between raising them.
Complete 20 repetitions.
Do this set twice!
Reminder: Are you staying hydrated Mama? If you haven’t already, take this time to get some water. Hydration plays a huge roll in postpartum recovery.
Knees To Elbows
Begin in a plank position. Bring your right knee as close to your right elbow as you can. Think about facing your inner thigh toward the ground. Repeat on the Left.
Complete 16 repetitions
Tip: If you are having trouble keeping your body straight during plank, apply the same feeling you felt while pushing your belly button to the ground; however this time, think of pushing it into your spine.
Once again, Begin in a plank. Take a step towards your face with your right foot, take a step towards your face with your left foot so both feet are together (you should be in a pike with your booty in the air), take a step back with your right foot, and one last step back with your left, back to plank. Repeat this exercise, alternating which foot starts.
Complete 12 Reps
Advanced Version: If you are feeling good, try hopping with both feet together towards your face (into pike), and hopping out- instead of stepping one foot at a time.
Repeat this set two times. Feeling sweaty, feeling good?
Almost done Mama!
Start in your plank position, however, this time on your elbows. Inch your elbows out in front of you so you are in an extending position with your arms. Keep your arms there and inch your feet towards your arms until you are in an even plank again.
Do this across the floor.
Scaled Version: Simply hold plank on your elbows for 30 seconds to a minute.
Great job Mama! Finished and Feeling the burn!
Don’t forget to recover with loads of water and some Click here” target=”_blank” rel=”nofollow noopener”>good protein!
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