If you have been through pregnancy, your ab muscles have been stretched. Here are the exercises I have used to tighten mine up again.
Follow Along with me as I guide you through 2 rounds of my gentle core tightening circuit.
We’ll be focusing on tightening our abs and working them safely.
This workout is gentle enough for mamas who have had a c-section or diastasis recti abdominal muscle separation, but please consult your doctor first.
I recommend you wait at least 6 weeks after healing before you begin to workout your ab muscles. It is never too late, but it could be too early.
Working your abs before they are healed can cause further damage, so please use caution and do not do this before you are ready.
I did NOT exercise my abs throughout the full term of both of my pregnancies (stopped immediately upon finding out I was pregnant) and I waited 6 weeks after delivery to resume ab training again.
If you had a c-section or any abdominal injuries during birth it’s best to wait even longer, perhaps 2 to 3 months after delivery before you begin to train your abs again.
I had 2 full-term pregnancies (2016 and 2018) and these are the moves I used to tighten my abs back up again.
I’ve used these in combination with following full body programming.
2. All Fours Tummy Vacuum
3. All Fours Knee to Elbow
4. Lying Corset Breathing
5. Heel Drops
6. Mini Knee Tucks (Reverse Crunch)
7. Side Knee Drops
8. Bridge Pelvic Tilts
9. Bridge Kegels (pelvic floor exercise)
10. Supported Leg Extensions
This workout consists of 2 rounds of these 10 exercises. You are welcome to add a 3rd round if you are more advanced.
Do not progress to more challenging variations until you abs feel strong enough to have complete control during all of these moves.
This workout is a compilation of my 10 favorite gentle core exercises that are safe for post-pregnancy.
You do not have to complete all 10 of these exercises within the same session each time.
You can work these moves into your full body workouts or just pick a few of your favorites to use on days in between other workouts.
As always, the best results with fat loss and tightening are going to come from a holistic approach to your fitness, not just from core exercises alone.
After both of my pregnancies I took time to recover but then eased back into programming with Live Lean Mom.
These safe and gentle workouts are the best way to ease back into a training routine again.
Combine this work with following a full body training program to see the tightest ab results.
Early postpartum mama: If it’s been less than 6 months since you had your baby, definitely start with this program: LLMOM
If it has been more than 6 months, I recommend my total body transformation plan: Formula for Women
If you would like a full program of bodyweight only workouts, you can follow my Tone at Home program that includes Full Body zero equipment workouts and fat burning cardio.
You would also love our Team Live Lean training plans, especially the Home Versions.
TEAM LIVE LEAN ✔ https://www.liveleantv.com/programs/team-live-lean/
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
If you enjoyed this vid please support this blog by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.