As a new mom, it’s common to experience changes in your body after giving birth. One of the most common concerns is the stubborn postpartum belly, also known as the “mommy tummy,” and love handles. These areas tend to hold onto excess fat and can be challenging to get rid of, but with the right exercises, it is possible to combat them. In this blog post, we will discuss the best postpartum exercises to help you say goodbye to your mommy tummy and love handles.
Before we dive into the exercises, it’s essential to understand why these areas tend to be problematic for new moms. During pregnancy, your body goes through significant changes to accommodate your growing baby. Your abdominal muscles stretch, and your body stores excess fat for breastfeeding. After giving birth, your abdominal muscles may be weakened, and your hormones may still be out of balance, making it challenging to lose weight in these areas.
However, with dedication and consistency, you can regain your pre-pregnancy body and feel confident and strong. So let’s get started with the exercises!
1. Planks
Planks are a great exercise that targets the entire core, including the abdominal muscles and love handles. To do a plank, start in a push-up position, with your hands directly under your shoulders. Engage your core and hold this position for 30 seconds to one minute. As you get stronger, you can increase the duration of your plank. Remember to keep your body in a straight line and avoid arching your back.
2. Side Planks
Side planks specifically target the love handles and are an excellent exercise to add to your routine. Start by lying on your side with your legs extended and your elbow directly under your shoulder. Lift your body off the ground, forming a straight line from your head to your feet. Hold this position for 30 seconds to one minute, then switch sides. As you get stronger, you can add variations such as lifting your top leg or reaching your top arm towards the ceiling.
3. Russian Twists
Russian twists are a great exercise to target the oblique muscles, which run along the sides of your waist. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly, keeping your back straight, and engage your core. Twist your torso to one side, bringing your hands together, then twist to the other side. You can hold a weight or medicine ball for added resistance.
4. Bicycle Crunches
Bicycle crunches are a staple exercise for targeting the entire core, including the lower abs and love handles. Lie on your back with your knees bent and hands behind your head. Bring one knee towards your chest while simultaneously twisting your torso to bring your opposite elbow towards your knee. Switch sides in a bicycle motion, keeping your core engaged throughout the movement.
Postpartum Exercises to Combat Mommy Tummy and Love Handles
5. Mountain Climbers
Mountain climbers are a full-body exercise that also targets the core. Start in a high plank position, with your hands directly under your shoulders. Bring one knee towards your chest, then switch legs in a running motion. Keep your hips down and your core engaged throughout the movement. You can also add a twist by bringing your knee towards the opposite elbow.
6. Cardio
Cardio exercises such as running, cycling, and swimming are great for burning calories and reducing overall body fat, including in the mommy tummy and love handle areas. Aim for at least 30 minutes of cardio three to four times a week to see results.
7. Postpartum Yoga
Postpartum yoga focuses on rebuilding strength and flexibility in the core and pelvic floor muscles, both of which are essential for reducing the mommy tummy and love handles. It also helps to reduce stress and improve overall well-being, which is crucial for new moms. Look for postpartum yoga classes or videos that specifically target these areas.
8. Pelvic Tilts
Pelvic tilts are a gentle exercise that helps to strengthen the abdominal muscles and pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Engage your core and tilt your pelvis towards your belly button, then release. Repeat for 10-15 reps. You can also do this exercise while standing against a wall for added resistance.
It’s important to remember that it takes time for your body to recover after giving birth, and everyone’s journey is different. Don’t get discouraged if you don’t see immediate results, and always listen to your body. Start with low-impact exercises and gradually increase the intensity as you get stronger.
In addition to these exercises, it’s crucial to maintain a healthy and balanced diet to support your postpartum body. Stay hydrated and eat plenty of fruits, vegetables, and lean proteins. Avoid crash diets or extreme calorie restrictions, as they can be harmful to both you and your baby if breastfeeding.
In summary, the key to combating the mommy tummy and love handles is consistency and patience. Incorporate these exercises into your routine, and remember to take care of yourself both physically and mentally. With time and dedication, you can achieve a strong and toned postpartum body.