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How
to Flatten Your Tummy
"Help!
It's been some time since the birth of my son, but my tummy still bulges. How
can I flatten my tummy?"
This
is a common complaint, and not just from new mothers. The best way to flatten
that tummy is through diet and exercise. You can do some exercises, such as
the Kegal exercises and the pelvic tilt within the first six weeks postpartum.
After six weeks, and with a doctor's approval, you can slowly add some other
exercises. For more help, you may even want to consider a postpartum exercise
class.
These
exercises are great for anyone who wants to flatten the tummy. You may want to
begin with the head lifts, and after doing 10 lifts comfortably at a time,
proceed to the shoulder lifts and then eventually the curl-ups.
Head
Lifts
Lie
on your back with your arms at your side. Bend your knees and keep your feet
are flat on the floor. Inhale and relax your abdomen. Exhale slowly as you
lift your head. Inhale as you lower your head.
Shoulder
Lifts
Use
the same procedure as the head lifts, only lift both your head and shoulders
off the floor. When you are comfortable with this, progress to the curl-ups.
Curl-ups
Use
the same procedure as with the shoulder lifts. This time reach your arms as
you slowly raise your torso to about a 45 degree angle (halfway between your
knees and the floor ). If you prefer you can cross your arms on your chest
with your hands on your shoulder or you can place your palms on your ears or
behind your head. To prevent injury, never pull forward on your neck. Do up to
25 repetitions.
Abdominal
Crunch
These
are great for strengthening the abdominal muscles and reducing a protruding
stomach. Lie on the floor. Hold your legs at a 90-degree angle with your lower
legs parallel to the floor. (You can also place your legs over a bench or a
piece of furniture.) With arms at your side (or on shoulders or behind ears as
in the curl-ups), inhale slowly as you raise your shoulder off the floor,
forcing your chest muscles toward your legs. Pull your hips upward, hold for a
second, then exhale slowly
and roll down to the starting position. Do up to
twenty-five repetitions.
To
view the movement of this exercise and others, go to
Reverse
Curl
This
helps strengthen the lower abdominal muscles and reduce a protruding stomach.
Lie on the floor. Bend the knees, place the feet flat on the floor, and place
arms at sides. Pull the knees to the chest, raising the hips off the floor; do
not let the knees go past the shoulders. Keep your head in a neutral position.
Slowly return to starting position. Exhale as you pull your knees toward your
chest; inhale as you return to starting position. Repeat until fatigued.
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Copyright 2001 by Rachel Keller |
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