How to flatten your mummy tummy

Don’t knock that muffin top you have in the first weeks after you give birth – it’s proof of the great job you did carrying and nurturing your baby.

The problem is that the longer you leave it to tackle your mommy tummy, the harder it’ll be to get those abdominal muscles back in fighting shape. Here are gurgle’s tips for doing just that…

How pregnancy affects your abs

Even if you put on the bare minimum of weight during your pregnancy, your abdominal muscles will still have come in for a beating. As your uterus expands to fit your developing baby, your outermost abdominal muscles (called the rectus abdominus) separate and split to accommodate this growth. But while your uterus contracts back down to its pre-pregnancy size after your baby is born, your abs don’t – at least without some effort at postpartum fitness.

Concentrate on your core

Sit-ups might seem like the most obvious way to tighten those abs but actually they’re not – and they may actually make the rectus abdominus muscles separate even further. What you need to focus on is the innermost ab muscles, the transverse abdominus, which you’ll likely have heard referred to as your ‘core’ abdominal muscles. These lie behind the rectus abdominus and it’s these muscles that effectively work as an internal corset, pulling in that little pregnancy pouch your baby left behind. The bonus is that they also support your back, so working to get them back in shape after the birth will help prevent the lower backache a lot of new moms get from lifting and caring for their baby.

You don’t even have to be exercising to tone your core. You can do it any time any place anywhere by watching your posture. Sit up straight with your shoulders back and down, and draw your belly button in (imagine that it’s touching your spine). Getting into the habit of doing this will ensure that you’ll start to do it subconsciously, and it strengthens those inner abs, making your stomach flatter.

Tone your tummy

Once your doctor has given you the all-clear to begin exercising again, old-fashioned sit-ups aren’t the way to go. These don’t really work your core and you can end up straining your back and neck by doing them incorrectly. Try these simple exercises instead, starting with 10 of each and working up to 15 in week two and 20 in week three:

Reverse crunch Ease in gently to proper crunches by doing them backwards. Sit with your knees bent and your hands clasped behind your neck. Slowly lower yourself a few inches towards the floor (but not all the way down), contracting your ab muscles so they’re doing all the work. Then use them to pull you back up into a sitting position.
Classic crunch Lie flat on your back, knees bent and hands behind your neck. Contract your ab muscles, while also clenching your butt, so that the small of your back presses down into the floor. Use your abs to pull your head and shoulders a few inches off the floor. Keep your elbows opposite your ears (think ‘butterfly wings’, and avoid touching your chin to your chest (imagine there’s a tennis ball tucked under your chin).
Scissor crunch Lie on your back with knees bent at a 90 degree angle, feet in the air, and hands touching your ears. Use your abs to pull your left leg in, while simultaneously pulling up to touch your left knee with your right elbow. Repeat with the other leg and elbow.
Reverse curl Lie on your back with your arms by your sides and your legs up in the air, knees slightly bent and toes pointed. Use your ab muscles to pull your knees in towards your chest and then slowly return them to their starting position.
Scissor lifts Lie flat on your back with your arms extended out above your head. Raise your legs up till they’re at a right angle to your body. Using your abs to control the descent. Alternately lower each leg down to a few inches above the floor before raising it back to its starting position.

Check out gurgle’s other great postpartum exercises.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.

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Last Modified: 28/12/2008

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