Starting with a strong foundation before becoming pregnant is a good way to ensure the return of a toned, flat tummy; however, you can strengthen and tone the muscles of the stomach after childbirth regardless of your prenatal condition by following a consistent routine that focuses on strengthening the transversus abdominus muscle, the deepest muscle of the abdomen.
Scissor Kicks
Scissor kicks work well to isolate the transversus abdominus. It is important when performing this exercise to keep a natural curve in your lower back, but not to let the back arch of the ground in an excessive manner. This can lead to lower back injury. To perform this exercise, lie flat on your back on the floor with your legs extended and your arms alongside the body, palms face down. Engage your core muscles - the muscles of your abdomen and back - and lift your legs off the floor, extending them strong and straight. Hover the legs about a foot off the floor, and then begin to alternately lower and raise the left and right leg, just lightly tapping the heel to the ground and then raising back up. Perform three sets of 60 seconds each.
Pelvic Tilt
This is a very subtle exercise that strengthens both the abdominal and back muscles and also helps to align the spine. To perform this exercise, lie on your back on the floor with your arms alongside the body, palms facing down. Bend your knees and place your feet flat on the floor close to your sit bones. Press firmly into all four corners of your feet and lift your pelvis up off the floor to a degree that is comfortable for you. Hold at the top for three to five seconds and then lower down. Perform 10 to 15 repetitions.
Half-Boat Pose
Half-boat pose is a yoga posture known as ardha navasana in sanskrit that is a very effective abdominal strengthener. To perform this exercise, lie on your back on the floor with your legs extended and your arms alongside your body. Firm your leg and abdominal muscles and lift your legs and upper body off the floor six to 10 inches. Keep the legs straight and balance on your tailbone and low back, keeping the trasversus abdominus contracted. Hold the position for five to 10 seconds and then relax onto the floor. Repeat three to five times.
Straight Leg Lift
Begin lying on the floor with your hands resting at your sides or underneath your hips, palms facing down. On an inhale, draw your knees into your chest, and then straighten your legs into the air at a 90-degree angle from your body. Keeping your legs together in one solid unit, slowly lower them to floor. Draw your knees into your chest again and repeat. For a little added challenge, you can try lowering your legs to only 2 inches above the floor, instead of all the way down to the floor, and then repeating the movement. Perform 10 repetitions.
Bicycle
Bicycle is a little more challenging, so only perform this exercise after you have built up some strength in your abdominal muscles. Lie on the floor on your back and interlace your fingers behind your head. Draw your shoulders off the floor, contracting your abdominal muscles. Bend your right knee and stretch your left leg out straight, holding it a few inches off the ground. Bring your left elbow to your right knee. Bring the head back to center, bend the left knee and straighten the right leg. Bring the right elbow to the left knee. Repeat this 10 times on each side.
Jody Braverman is a Seattle-based personal trainer, yoga instructor, and health and fitness writer. Contact her with comments or questions at JodyBraverman@gmail.com.
Added on 06/15/2010
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