After giving birth many new moms struggle with getting their pre baby body back One area that can be particularly difficult to tone is the lower abs However with the right exercises and consistency it is possible to strengthen and tone your lower abs In this article we will discuss the best exercises for lower abs after pregnancy that you can do at home or at the gym .
After giving birth, many new moms struggle with getting their pre-baby body back. One area that can be particularly difficult to tone is the lower abs. However, with the right exercises and consistency, it is possible to strengthen and tone your lower abs. In this article, we will discuss the best exercises for lower abs after pregnancy that you can do at home or at the gym.
Table of Contents
Description
The lower abs can be a challenging area to tone, even for those who are not postpartum. The reason why it's so tricky is that the lower abs are responsible for stabilizing the pelvis, and many people tend to use their hip flexors instead of their abs. However, the following exercises will target the lower abs specifically and help you regain your core strength.
How to
The best way to get started with lower ab exercises is to create a workout routine that targets this area. You can start with a few exercises and gradually increase the number of reps and sets as you build strength. Ideally, you should aim to work your lower abs three to four times a week for the best results.
Step by step
1. Reverse Crunch
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands next to your hips with your palms facing down.
- Engage your lower abs and lift your hips off the floor, bringing your knees toward your chest.
- Lower your hips back down to the starting position and repeat for 10-12 reps.
2. Leg Raises
- Lie on your back with your legs straight and your hands at your sides.
- Lift your legs off the floor, keeping them straight and together.
- Slowly lower your legs back down to the starting position.
- Repeat for 10-12 reps.
3. Scissors
- Lie on your back with your legs extended straight up toward the ceiling.
- Lower one leg toward the floor while keeping the other leg in place.
- Alternate legs in a scissor-like motion.
- Repeat for 10-12 reps on each leg.
Tips
- Focus on engaging your lower abs and keeping your back flat on the floor.
- Breathe deeply throughout each exercise.
- Start with a small number of reps and gradually increase as you build strength.
- Be consistent with your workouts and aim to work your lower abs at least three to four times a week.
- Mix up your routine by adding additional exercises or increasing the intensity of your workout.
Solution
By incorporating these exercises into your workout routine, you can target your lower abs and regain your core strength after pregnancy. It's important to remember that everyone's body is different, and it may take time to see results. However, with consistency and dedication, you can achieve your fitness goals.
FAQ
What if I have diastasis recti?
If you have diastasis recti, which is a separation of the abdominal muscles, it's important to work with a physical therapist or trained professional to develop a safe workout routine. Some exercises, such as crunches or planks, can worsen diastasis recti and should be avoided.
Can I do these exercises at home?
Yes, all of these exercises can be done at home without any equipment. However, if you prefer, you can also do them at the gym.
Pros and Cons
Pros:
- Target the lower abs specifically
- Can be done at home or at the gym
- No equipment necessary
Cons:
- May take time to see results
- Some exercises may need to be modified for those with diastasis recti
Overall, the best exercises for lower abs after pregnancy are those that target this area specifically, such as the reverse crunch, leg raises, and scissors. By incorporating these exercises into your workout routine and being consistent, you can regain your core strength and feel confident in your post-baby body.
