Belly Basics

Four great moves to regain your abs (FOR THE NEW MUM)

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.

Mommy & Me Workout

1.Tabletop with ball squeeze

Lie on your back with knees bent in a tabletop position and your baby propped against your thighs. Squeeze the ball between your knees, placing one hand behind your head and one hand on your baby to steady him. Inhale, then exhale as you draw your abs in and lift your head and shoulders off the floor, looking at your baby. Hold for 10 seconds, working up to 15. Lower your head and repeat.

2A.Tabletop Energized

Lie on your back with your baby beside you. Place the ball under your lower back, just below your waist. Move your arms into a T-position, palms down. Take a moment to find your balance, then raise your legs to a tabletop position, toes pointed [A]. Inhale and drop your left heel toward the floor [B]. Exhale and lift the heel back up. Do 5 times, then switch sides.

2B.Tabletop Energized

Lie on your back with your baby beside you. Place the ball under your lower back, just below your waist. Move your arms into a T-position, palms down. Take a moment to find your balance, then raise your legs to a tabletop position, toes pointed [A]. Inhale and drop your left heel toward the floor [B]. Exhale and lift the heel back up. Do 5 times, then switch sides.

Mommy & Me Workouts

1. Cross and Reach

Lie on your back with your baby beside you. Holding a small, soft ball between your feet, extend your legs to the ceiling. Raise your left arm above your head. Inhale, then exhale as you reach your left hand toward your right ankle, lifting your left shoulder off the mat. Counting or singing to your baby, hold for 10 seconds, working up to 15. Switch sides and repeat.

2A. Single-leg bridge

Lie on your back with knees bent, feet flat and your baby beside you. Place the ball
under your right foot and press your arms into the floor, palms down, for balance. Extend your left leg up to
the ceiling [A]. Inhale, then exhale as you press into the ball with your right foot, lifting your hips into a bridge
position [B]. Inhale as you lower your hips to the mat. Do 4 to 10 times. Switch ball to the other foot and repeat.

2B. Single-leg bridge

Lie on your back with knees bent, feet flat and your baby beside you. Place the ball
under your right foot and press your arms into the floor, palms down, for balance. Extend your left leg up to
the ceiling [A]. Inhale, then exhale as you press into the ball with your right foot, lifting your hips into a bridge
position [B]. Inhale as you lower your hips to the mat. Do 4 to 10 times. Switch ball to the other foot and repeat.

Mommy and Me

Bond with your baby and get a workout, too!

Sure, it’s important to find time to exercise after the birth of your baby. But it can be hard to tear yourself away from the amazing new being in your life. Mary Beth Knight, creator of the MommyMuscle Restore The Core DVD and a mother of two, designed the following workout so that you don’t have to choose between spending time with your baby and getting rid of that post-baby belly.

“Working out with your baby creates a bonding experience between you and establishes a foundation for lifelong healthy habits,” says Knight. “This workout incorporates learning and stimulation for your baby through ball play, singing and counting, while giving you a challenging workout right at home.” The moves are designed to help get rid of the “pooch” that pregnancy leaves behind by focusing on the deep abdominal muscles.

You can do this workout every other day, but wait six weeks after delivery before starting; if you’ve had a Cesarean section, wait eight weeks or until your incision has completely healed. Be sure to check with your doctor before beginning it or any other exercise program.

The Basics

• Warm up Put on your favorite music, pick up your baby and dance around the room for five minutes. Or, warm up with a walk (see “Baby Steps,”).
• The moves You will need a mat or blanket big enough for you and your baby, as well as a small, soft ball. During the workout, interact with your baby by singing, counting or playing with the ball as you do the moves. Repeat each move 4 times, working up to 10.
• Cool down Lie on your back with your baby at your side. To stretch your lower back, hug your knees into your chest and rock from side to side. Breathe deeply and pause at each side for 10 to 30 seconds. Sit up and take a moment to breathe slowly while holding your baby.