Pregnancy and childbirth often creates delirious effect on your abdomen and abs. This is primarily due to the excessive stretching of the muscles and excess fat deposition. The ab muscles and abdomen require special attention after child birth to make them fit and strong for future. The tummy plays major role after delivery that is lifting the child and carrying it over for hours. If proper attention is not given it often results in injuries to back and abdomen muscles that take long long time to heal.
Apart from fitness, the childbirth leaves the women exhausted with lack of sleep and proper diet. This results in the gain of extra pounds over the belly and other areas of body. Therefore in order to get the strength, fitness and flat belly you can perform some excellent ab exercises for women followed by delivery.
In order to start with the exercises you need to consult with your doctor to get permission for starting them. The readiness to start the workout depends on the type of delivery you have undergone. For example in the case of caesarean delivery your doctor won’t allow you to start with them before 8 to 10 weeks.
If you are really keen on getting the shape back you can start by simple stroll around the garden or pavement in night or morning. This would help in loosing the extra calories you have ingested at the time of pregnancy. Walking would also work as a warm-up to make you fitter day by day. Once you get the permission to start the ab exercises you can perform the following steps.
- Even if you get the permission start slowly with easy exercises. Start with simple ones where you lie on your back and keep the knees folded upright. Then take a deep breathe then lower your one knee at a time towards the floor and stretch to full extent. Now bring it back to the folded position and perform with the second leg.
- Lie on your back and fold your hands on the elbow and bring them back under the head. The palms should be supporting the head and knees should be bent up. Now bring the torso or upper half towards the knees using the abdomen muscles. Once you are up to your extent, hold on for 6 seconds and lie down slowly. Perform this for 10 to 15 times
- In next exercise you need to lie on back by folding the knees. Now by taking a breath lift your buttocks up by utilizing the abdomen abs till your strength. Then bring them down to touch the floor. Perform this for 15 to 20 times and increase the range once you are totally fit.
Apart from these ab exercises for women you need to focus on your back and abdomen posture. Always keep the back straight and abdomen contracted or tucked in initial days after delivery to start with the flat belly.