As a new mom, getting your pre-baby body back is a step-by-step process. “Even if you’re in great shape throughout your pregnancy, your abs take a beating,” says Michelle Dozois, co-owner of Breakthru Fitness Studio in Pasadena, Calif. A progressive exercise program like this one—meaning you start slowly and work your way up to more strenuous exercises—is the way to go. “When you do [these moves] in order, you progress gradually and continue to challenge yourself to get back in shape,” says Dozois. As you master each move, add the next exercise until you complete the series. It might take you three months or longer to work up to doing all four moves, but be patient; the payoff is great-looking abs. For best results, do these moves every other day; and always check with your doctor before starting this or any exercise program.
1a. Basic Ball Curl-Up
Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.
1b. Basic Ball Curl-Up
Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.
2a. Ball Bridge with Knee Lift
Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.
2b. Ball Bridge with Knee Lift
Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.
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