Although pregnancy is the wonderful period in life for any women, during and after pregnancy period women has to suffer many ways both physically and mentally. Due to labor pain while giving birth to baby women have to suffer lot while after pregnancy they have to do many physical exercises to come back in their original shape. Large stomach is the major problems for mostly all women after pregnancy as it will take time for them to make their stomach flat. Women who need to perform many physical exercises in their routine life may find their original shape and flat stomach very soon in compare to women with no physical activities.
 

Right Time to Start Exercise after Pregnancy

You should not become impatience from your enlarge tummies as it takes time to obtain original figure due to various reasons. Few reasons are stretched out abdominal muscles, leftover fluids in your uterus. Your uterus will take time to shrink to its normal size. It will take three months to nine months time to obtain your normal shape.
 

After giving birth to baby, women should wait for minimum six weeks to start exercise in case of normal delivery. In case of cesarean delivery women should wait for minimum eight weeks to start exercises. It is advisable not to start exercise immediately or without taking advice of health consultant or your doctor.
 

You can start simple exercise like leg stretches and other non stressful exercise to strengthen you pelvic floor muscles and reduce your stomach.
 

Exercise to Make Your Stomach Flat after Pregnancy

• Start exercise under guidance of your healthcare consultant or doctor.
• Start exercise slowly and not overdo any exercise to get instant effect as it may affect your health soon after pregnancy. If you are familiar with exercises previously, do not try any heavy exercises initially.
• Try to make yourself physically strong and tighten muscles gradually.
• Sit-ups and leg-lifts is normal muscle-toning exercise. It is advisable to exercise for fifteen minutes in a day for 2 to 3 times in a day with some interval. It is advisable to do exercise like walking, swimming or jogging as per your physical strength. You should keep target to exercises for 40 minutes at least for four to five days in a week. Walking is the best and easiest exercise for anyone. It is very beneficial for your health and help in reduces your tummies as well.
• During muscle-building exercise, keep attention on your movement. Repeat exercise with slow movement and sufficient breaks. Do not perform energetic exercises, jumping, and full sit ups. You should also avoid knee-chest exercises and competitive games.
• Maintain regular schedule for exercise. You can make schedule for exercise during the morning hours or late in the evening.
• You need to drink more water some time before you start exercise and after exercises. Water prevents your body from dehydration. It is advisable to breastfeed your baby before start exercise.

Stomach Exercises

• One of the best exercises for stomach is sit-ups and crossover sit-ups. Regular exercises help your abdominals to obtain original figure quickly.
• For upper abdominal muscles exercise, first lie on your back. Keep your knees bent and feet on the floor. You can also put your feet on a chair or table in such position that your legs become at a 90 degrees angle. Now, put your hands behind your head. Inhale slowly when you lift your head and shoulders up. You can lift it for few minutes. Initially you cannot lift it more time, but gradually you can do it well. Now, slowly lower your upper body in back down position with exhaling.
• For lower abdominal muscles exercises, you can start by lie on the floor with your legs bent. Keep your feet close to your buttocks somewhat above the floor. Slowly inhale and raise your hips and pelvis on up towards you. Keep your knees curl in towards you. Now lower slowly back down when you exhale. You can follow this both tummies exercises daily for 10 to 12 times.

Sit-Ups

Start sit-ups by lying on your back, knee bent and keep your hands beside your head. Sit up and touch your knees then swing your hands up in the air. You can repeat this exercise for 10 to 15 times.
 

Elbow to Knee lifts

In this exercise bring your one knee and opposite elbow together slowly. Then you have to take your other elbow and knee together. You need to do it for nearly 20 times in a day.
 

Stomach Tighten

You have to lie on the floor and bent your knees. Keep arms on your thighs. Now, slowly lift up and sliding your hands upward thighs towards knees. Take breathe out when you lift up. You can repeat this exercise for 10 to 12 times in a day.
 

Join Aerobics or Yoga to reduce your Stomach

Aerobics or yoga is also good practice to reduce stomach and unwanted fat from your body. You can learn it within short period and then you can follow it at home. In such way you can care your baby and continue your exercises. Take consulting from expert and experienced practitioner. Do not forget to ask him to show you exercise which is most suitable after pregnancy period. If you can spare time or you have your own swimming pool in home, then swimming is also one of the best exercises.
 

Kegel Exercises for Strengthen the Muscular Floor of the Pelvis

Kegel exercises are very effective and easy. It can be done anytime, anywhere and any position while sitting, standing, cooking or sleeping. It helps to strengthen the muscular floor of the pelvis. It helps you with better bladder control and makes your orgasms better. In kegel exercises, you can do it by contract your vaginal muscles just like you try to stop the flow of urine. Hold the contraction for 7-10 seconds and then release slowly. Repeat it for approximately 20 to 25 times in a day. Kegel exercises also increase sexual stimulation.
 

Remember

• Do exercise as per your physical strength. Do not give more stress to your body. You should increase exercise timing gradually.
• If you feel uncomfortable during any exercise, you should stop it and immediately contact your doctor for precaution.
• Reduce stomach is not impossible if you follow regular exercise session and maintain well-balanced diet. Eat more vegetables, fruits and whole grains; avoid oily foods, sweets and dairy products that contain more fat.
• Once you find your original figure as before pregnancy, then also you should continue some exercises like walking, jogging or swimming. It keeps you fit and maintain your figure as well.
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