Free Postpartum Ab Workout Plan - Free Download
Sally is mom and certified fitness instructor, with a focus on pre and postnatal fitness. With her Youtube Channel, Fit with Sally, she helps moms and moms-to-be to stay in shape. With her postnatal fitness program REBUILD, Sally is helping women around the world to heal and strengthen their body after birth. Learn more about Sally here.
Summary:
Following a progressive postpartum ab workout is important after having a baby
Avoid planks, sit-ups and crunches
Focus on exercises that work your TVA and oblique muscles
Get your free 4 week plan!
Contents:
After having my son, my belly felt like jello.
I went from proudly showcasing my firm baby bump, to wearing loose clothing to cover up my new mommy tummy. My back felt sore, my pelvic floor was weak and my confidence was low.
I knew I needed to start a gentle and progressive postpartum ab workout to rehab and repair my body. Not only to feel better in clothes but to keep my body strong and functional.
After all, I needed to be strong for my motherhood journey ahead.
As a pre and postnatal fitness specialist, I was well experienced in what I needed to do. I just needed to put my experience into practice for myself – just as I had done for 100’s of my new mom clients.
That’s when I created my safe and effective postnatal abs workout that works – it’s tried and tested by yours truly.
Please know, the purpose of me writing this article on best postpartum ab exercises isn’t to tell you that you should have visible abs or a six-pack right after having a baby, or that you will.
This article is to show you a proven postnatal ab workout that will safely help you to restore your core and help you to have a strong and functional body for motherhood.
If you already know when to begin working out after delivery, the science behind your abs and whether or not you have a core separation, you can get started on my 15-minute tummy workout in the video below.
If you want to know answers to questions like:
“Why do I have a mommy belly?”
“Do I have a tummy gap?”
‘’How to tone my mummy tummy?’’
Then read on…
Why do we have a mommy belly after pregnancy?
One change you might immediately notice after having a baby is a “mommy belly”.
During pregnancy organs shift, skin stretches, body fat stores and of course, your core muscles lengthen and weaken. It’s a combination of this that causes things to look different than before you had your little one.
The “mommy belly” could be down to the changes in the core muscles. More on this next.
How Does Pregnancy Affect Core Muscles?
During pregnancy, your rectus abdominis, the muscles that run along either side of your belly button, are pushed apart and stretched. This separation is called diastasis recti, but some know it as the mommy tummy. Pregnancy not only stretches the core, but it weakens it too.
After pregnancy, I remember it being tough to sit up from lying down as my core felt so weak. These muscles have been under tremendous strain for the last 9 months, this weakness is totally normal.
Here’s a short video to show you how to check if you have a tummy gap:
Can you do an ab workout after pregnancy?
You most certainly can do an ab workout postpartum.
But, I’m not talking crunches, sit-ups or planks. These exercises aren’t good for the postnatal core because they work the six pack muscle which is already stressed from pregnancy. This can slow, or even stop, the core healing process.
When can I start working out after having a baby? How soon after giving birth can I exercise?
You can actually start working out when you’re in the hospital bed after delivery.
I don’t expect you to pop on your gym leggings, sweatband and trainers ready for a high impact bootcamp. But, you can start to think about pelvic floor exercises and core connections through deep breathing, all while you’re in bed.
When it comes to other exercises, like my postpartum ab workout, you can start this at 6 weeks postpartum – providing birth has been uncomplicated and your health provider has given you the go-ahead.
If you had a c-section it’s advised you wait 10 weeks after having your baby. Again, get the all clear from your healthcare provider before you start any new program.
Remember, these timelines are just a guide. If you don’t feel ready or recovered at 6 or 10 weeks then wait as long as you need.
Your body has been through a lot and you likely are dealing with sleep deprivation too!
How can I tone my stomach after having a baby?
When you’re looking at how to get rid of a postpartum belly your mind might instantly go to the classic ab exercise - sit-ups. But, this isn’t the best thing to do for a postnatal core workout.
Let me explain.
The core is made up of three muscle groups
Rectus Abdominis: Also known as the six-pack muscle is the one that is stretched so we don’t want to stress it more because it needs to heal.
Transverse Abdominis: These are the deepest stomach muscles that we need to strengthen to support your rectus abdominis.
Internal and External Obliques: Are also known as side abs. These are used when bending.
When it comes to training your core postpartum, you want to work the obliques and transverse abdominis. You don’t want to focus on the rectus abdominis, which is what sit-ups and front planks work.
You need to get deep into the core when it comes to rehab. Focusing on the transverse abdominis and obliques will help to gradually pull the two walls of the rectus abdominis back together.
Whether you have a tummy gap or not, I recommend that you avoid working the rectus abdominis for 3-6 months post-delivery. This is because the muscles can actually separate again as they will still be lengthened and weak without rehab.
My free postpartum ab workout guide contains safe exercises, suited to whether you have the separation or not. My chosen exercises target the transverse abdominis and obliques.
Following the 4 week plan will enable you to repair your core and help to reduce the appearance of the mommy tummy.
What to avoid when starting a postnatal ab workout:
Starting too soon
Doing too much
Poor form
Working the wrong muscles
Not watching what you eat
What else can help you reach your postpartum body goals
You should remember that there are also other things you can do to help you reach your goals including,
Eating healthy foods
Watching your calorie intake
Getting enough sleep (I know this is difficult with a newborn, but try naps!)
Drinking enough water
Continue taking your pre- or postnatal vitamins to prevent cravings
Not only working your core, but add in full-body strength training and cardio. My REBUILD program is perfect for that.
Free Postpartum Ab Workout Plan
Below you find screenshots of the first 2 pages of the of the 4-week postpartum ab workout plan. You can download the entire plan for free here. Keep scrolling to view clear exercise descriptions for the first two weeks.
Week 1 & 2 Postpartum Ab Exercises
In this free plan, I will safely take you through a progressive postpartum ab workout – that works.
Perform each exercise for 45 seconds (on both sides). Try to keep the rest short. Do all exercises 3x per week. Move on to week 3 & 4 after two weeks.
1. Single Leg Lift
Lay flat on your back with one knee bent and the other leg extended. Press your back firmly into the mat. Breathe out as you slowly raise your extended leg up. Exhale as you lower it again. Make sure that you keep your low back flat on the ground the entire time - this will help keep your core engaged.
2. Extend & Bend
Extend your legs and arms away from you and lift them off the ground. Then bend your legs while you reach your arms up to the sky. Extend again and bend. Make sure your back stays on the mat.
3. Side Crunch
Roll over onto your side. Rest your head on your hand and slightly bend your lower leg to keep balance. Lift and extend your upper leg and arm. Crunch by bringing your knee and elbow together and then extend again. Repeat. Make sure your hips stay stacked. Your upper leg should always stay off the ground. This is a great exercise for your obliques.
4. Side Seal
Extend and lift your arm and leg. Bring your hand and foot together. Keep your arm and leg extended. Exhale when you lift. Inhale when you lower.
5. Thread The Needle
Start in a side plank. Open up your chest by raising one arm to the ceiling. Look towards your raised hand. Move this arm through the gap between your other arm and leg. Bring your shoulder right down to the floor if you have the flexibility.
6. Knee Press Bridge
Lie on your back and bend your knees. Set your knees hip distance apart. Lift your bottom into a glute bridge, push your knees out at the top of the movement, bring them back to the centre, then lower your bottom back to the floor. Exhale as you lift and inhale when you lower.
Postpartum Ab Workout Plan FAQ
How long does it take for a postpartum belly to go down?
Once you have delivered your baby, hormones will cause your uterus to contract. If you are breastfeeding then you will notice these contractions when you are feeding your baby. They can be pretty intense!
Over 6 to 8 weeks your uterus will contract down into its usual walnut size and move back into your pelvis.
Combining a progressive and regular exercise routine with a healthy diet will help you to shed some fat gained during pregnancy and help you to come back stronger.
Why do postpartum ab exercises hurt my back?
This could be because your form isn’t quite right or you are doing an exercise that is too advanced. Make sure you do start at the lower level, even if you were super fit before pregnancy.
Is it safe to do ab exercise after pregnancy?
Yes, it is safe to do ab exercises after having a baby. However, wait until you are at least 6 weeks postnatal, always work to your level, listen to your body and ensure you’re working the right muscles.
Do I have to exercise to get rid of the mommy pooch?
Yes. Your belly muscles might knit back together over time but that doesn’t happen for everyone. Some moms live with a mommy pooch years (like 10+ years) after delivery. If you are already working really hard to get rid of the lower belly fat but not see any results, you might not be doing the right exercises.
Following my postpartum ab workout plan can really help you to reach your goal faster.
Click below to access to my exclusive 4 week postpartum ab workout.
Join REBUILD the number 1 postpartum fitness program!
This postpartum ab workout plan is effective, but it only focuses on your core! If you want to strengthen and tone your entire body after giving birth, REBUILD is the right program for you!
Hundreds of women are currently doing my my program.
REBUILD is a 8-week fitness program for mothers that gave birth to help them get back in shape, drop unwanted fat, lose the mummy tummy and strengthen the pelvic floor.
The program includes over 20 follow-along workout videos, a nutrition guide, meditations, stretchings and lots of educational content.
Do the workouts from the comfort of your home and start anytime!
