3 Best Postnatal Exercises for a Flat Tummy

You’re a new mum and finding the time and energy to exercise seems like an impossible feat. Feeding, nappies, cleaning, cooking, sleeping. Wait… Sleep? What’s that? All these factors make it hard to want to workout.

That said, we know getting back into a fitness routine is important for both physical and mental health and can be especially beneficial for regaining a flat tummy postpartum — one of the most popular fitness related searchers that new mums do!

In this article, we will discuss three of the best exercises for achieving a flat tummy after giving birth.

Before you start - is your body ready for exercise?

Pregnancy divides your abdominal muscles down the middle. It’s crucial to give these muscles time to heal before doing any vigorous abdominal exercises (think crunches), regardless of whether you had a natural or caesarean birth.

The good news?

Ab exercises are not the be-all and end-all for achieving a flat tummy — postnatal or otherwise. One study found that six weeks of abdominal exercise training alone had little impact on abdominal subcutaneous fat and other measures of body composition.

Instead, resistance training paired with good nutrition has proven to be the most effective way to shed extra fat. So, with that in mind, let’s take a look at the three best exercises.

Important note: always seek medical advice before starting any exercise routine.

The 3 best postpartum exercises for a flat tummy

1. Walking

Sometimes, the best exercises are the ones you can manage. Walking is a low-impact cardio option that’ll raise your heart rate and burn a few extra calories — a recent study concluded walking is a safe and effective strategy for abdominal obesity.

Better yet, your baby can come along, making it even easier to squeeze fitness into your busy schedule.

Start with 15-minute walks three days a week and gradually increase the time to 60 minutes. 

If you want more of a challenge, try using a baby carrier (we love the Kokadi Flip) or pushing the pram uphill at a brisk pace. The extra resistance will help burn more kilojoules.

Personal trainer tip: make it easier to get in more walks by setting up a home treadmill.

 

Here's a full 20 minute treadmill workout for mums and bubs:

For more information on buying a treadmill, see The Best Treadmill for Home Use in Australia.

2. Bridges

 

Now, on to resistance training. A bridge exercise targets your legs, core, bum, and crucially, pelvic floor.

How to perform a bridge:

1. Lie on a flat surface with your knees bent and feet on the floor. Relax your arms by your side.
2. Slowly lift your hips toward the ceiling. Maintain control — push through your heels and articulate your spine.
3. Your knees, hips, and shoulders should be in one line when you reach your full extension.
4. Hold the bridge. Squeeze your buttocks tightly and activate your pelvic floor muscles for 30 to 45 seconds.
5. Slowly lower your hips back down to the starting position.
6. Aim for two to three sets of 10 to 15 repetitions.

Personal trainer tip: increase the exercise difficulty by using a resistance band and perform a banded glute bridge.

3. Lunges

Lunges target your glutes, quads, hamstrings and calves. This is a great exercise for helping you regain muscle mass, improve your base, lift your basal metabolic rate, and ultimately lose belly fat.

How to perform lunges:

1. Stand with your feet hip-width apart, your back straight and your hands on your hips.
2. Holding your abs in tight, step forward with your right leg, and slowly bend both knees until your left knee is almost touching the floor.
3. Push off your front leg (right knee) slowly so you return to your starting position.
4. Repeat the movement, this time by leading with your left knee.
5. Ensure you keep your hands on your hips and your back straight throughout the movement.
6. Aim for two to three sets of 10 to 15 repetitions.

Personal trainer tip: add resistance by using a kettlebell to your routine. Instead of keeping your hands on your hips, use one to hold the kettlebell and keep your other hand out to the side for balance. Swap arms after each set. Aim for two sets and move up from there.

Don’t forget about diet and nutrition

Exercise alone won’t help you achieve a flat tummy postpartum. The combination of safe movement and diet is key. An analysis of eight studies showed that diet and exercise combined resulted in more significant weight loss than diet or exercise alone.

Start your journey to a strong and healthy post-baby body

Getting back into shape after giving birth can be challenging, but with the right exercises and nutrition, it can be achieved safely and effectively.

Remember to give yourself sufficient time to heal, consult your doctor before starting any exercise program, and don’t put too much pressure on yourself.

Incorporating walking, bridge, and squat exercises into your routine can be a great starting point for targeting your core and lower body muscles.

And remember that combining movement and good nutrition is integral to lasting weight loss and improving overall health.

So, take it slow and steady, and enjoy the journey to a stronger and healthier post-baby body.

If you’re a new mum looking to get back in shape, speak to our friendly team on 1300 13 42 13, email us or message us in your own time.

We’ll get you set up with all the exercise equipment you need to get your body back.