- Pilates and Core Exercises after Pregnancy
You can do these exercises to strengthen your core and lose belly fat after 8-12 weeks of giving birth to your baby. If you have had a C-section, wait at least for 12 weeks and then talk to your doctor. Once given clearance, you can do these Pilates and core strengthening exercises to get back your pre-pregnancy body.
Half Roll Back Pilates
Sit up straight with your knees bent and your feet flat on the ground, hip remains distance apart. Keep your bent legs at a comfortable distance away from your body.
Stretch your arms in front of your shoulders
Bring your navel in towards your spine while rolling your lower back away from your hips. Initially roll back only that far which is comfortable for you
Inhale and stay in the position for a while, a couple of seconds
Come back to the original position while exhaling
Repeat 3-5 times
Toe tap exercise is a basic abdominal exercise that works out your abdominal muscles isometrically. Isometric exercise or those types of strength training where the joint angle and muscle length don’t change during contraction. This is a good exercise for new mothers who have had C-section delivery.
Lie down on your back
Keep your arms next to your sides. Your palms should touch the floor.
Bend your knees to stack them over hips at 90-degree angle. Your thighs should remain perpendicular to the ground while your lower legs are parallel to the floor.
Now lower your left foot towards the floor and tap your toe on the floor lightly. Immediately pull your leg back to the original position.
Repeat with your right leg and then again with left leg
Repeat the exercise for about 10-20 times or as much as you wish to
Pilates One Hundreds exercise to reduce belly fat
It is called hundreds exercise because you hold the exercise for 100 beats. It increases your torso stability and makes your abdominal muscles strong.
Lie down on the floor or mat
Lift your knees and bring them to your chest, hug them with both your hands
Lift your head, neck and shoulders and bring them close to your bent knees.
Release the knees and stretch your legs keeping them straight diagonally up in the air. Your hands now rest at your sides
Your head, neck and shoulder remain up in the air, as were in original position
Now thump your hands vigorously up and down while breathing in and out, inhale deeply for 5 beats, exhale forcefully for 5 beats.
Your arms keep moving up and down vigorously while you breathe in for beats and then breathe out for 5 beats.
You need to do 10 rounds that will make it hundred