It is very important to build back your inner core strength that was lost during the stretching out of pregnancy. Here are a few exercises I used after my last two pregnancies that did a world of good. The first three work the inner core and the last works the outer abdominal muscles. Make sure you check with your doctor before you start any exercise program.
This helped me to first recognize my core again, and also helped build strength as you work against gravity. I started slow and began drawing-in for 10 seconds. I did this for 1-2 sets of 5-10 reps.
I started slow and put my weight on my knees instead of my toes to get the proper form. I did 1-2 sets and held for 10-20 seconds.
Ball Bridge/Floor Bridge
I really felt my legs and glutes tighten up with this exercise which helped as my hips had spread during pregnancy. I did 1-2 sets for 10-20 seconds. I used the stability ball but if you don't have access to one you can perform this exercise on the floor. Here is a link: Floor Bridge).
Ball Crunch/Floor Crunch
Great for building your outer abdominal muscles. I did 1-2 sets of 15-25 reps. I used the stability ball but if you don't have access to one you can perform this exercise on the floor. Here is a link: Floor Crunch.
It really is possible to get your form back after the birth of a child. You just have to know the right exercises along with having a proper diet and good cardiovascular program. To track calories, you can use our new Calorie Tracking feature on the site. Sign in to save your daily data or for a quick calculator, use it without signing up. Also Check out our Beginning Walking Guide and Beginning Running Guide. Best of luck!
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