Helping mother after giving birth to get in shape with 6 movements to tighten abdominal muscles at home

Bridge movement

This action helps increase the firmness of the abdominal muscles, tighten the stretched muscle bundles during pregnancy. You can enhance the effect by using more rubber-resistant rubber bands around your thighs.

Lie on your back on the carpet, your arms straight, your knees folded. Use the abdominal muscles to lift the whole person up so that the knees, stomach, and chest form a straight line. Hold for 5 seconds and then return to the original position. Repeat the movement 10 times x 3 rounds.

Slanted plank movement

This action helps tighten the abdominal muscles and reduce the size of the uterus naturally.

Perform plank movements in an inclined position, one hand against the floor as a support, the other hand against the hip. Hold posture from 20 - 30 seconds x 3 rounds and gradually increase the intensity after each training session.

Move your hips

This action also helps tighten the abdominal muscles, impact the hip and butt muscles, making the ring firmer.

Sitting on the carpet, legs crossed, hands on hips. Lift your hips and butt off the carpet and then drop continuously 30 times x 3 rounds.

Movement to withdraw the knee

When done at high speed, this exercise is as effective as cardio. This exercise helps reduce upper belly fat and firm the thigh muscles.

Prepare in an anti-push posture, perform continuous knee withdrawal at a fast rate of 30 times on each side. Repeat 3 innings.

Squat movement tilting with weightlifting

This is the ideal exercise to get back to the second round as a girl.

Stand up straight with your legs as wide as two shoulders, two hands holding small weights. Lower the center of gravity to one side, tilt it, bring the buttocks back in a squat position, lower the weight in the opposite direction. Perform movements 10 times per side x 3 rounds.

Lunge movement combined with jump

The combination of these two movements tightens the abdominal muscles and helps firm the buttocks, hips and thighs.

Stand up straight, hands held to the chest. Step one leg forward, lower your center of gravity until the front knee is perpendicular, keeping your back straight. Pull your hind legs up, jump, swing your arms to keep your balance. After gently landing, repeat the movement 10 times on each side x 3 rounds.