#Small waist and flat stomach workout how to#

Hold for a count of 10, breathing normally, then gently release.

Squeeze your pelvic floor muscles at the same time.

As you breathe out, gently draw in the lower part of your stomach like a corset, narrowing your waistline.

Let your tummy relax and breathe in gently.

Lie on your side with your knees slightly bent.

This exercise can help you tone your stomach muscles:

#Small waist and flat stomach workout how to#

The Chartered Society of Physiotherapists website has a video about how to do pelvic floor exercises to help strengthen your pelvic floor Stomach exercise Just make sure you do them after you've finished. Sitting on the toilet can be a good reminder to do your exercises. Make sure you do not pull in your stomach when you squeeze. It's important to keep breathing normally while you do these exercises.

Do this until your muscles get tired.Īim to build up to 10 repeats of each exercise, at least 3 times a day. Short squeezes – quickly squeeze the muscles and then let them go immediately.Long squeezes – hold for as long as you can, but no longer than 10 seconds, then relax.Squeeze around your vagina and bladder (urethra) as if you're stopping the flow of urine or squeezing during intercourse.Squeeze and draw in your bottom as if you're holding in wind.With practice, they can be done anywhere and at any time: You can do these exercises lying down, sitting or standing.

This can help to stop incontinence, improve prolapse and make sex better too. Pelvic floor muscle exercises strengthen the muscles around your bladder, vagina and bottom. It's also important to stand up tall and be aware of your posture. Regular pelvic floor and deep stomach muscle exercises can help to reduce the size of the separation between your stomach muscles. The GP can refer you to a physiotherapist, who will give you some specific exercises to do. Some women also have abdominal pain or discomfort. If the gap is still obvious 8 weeks after the birth, contact the GP as you may be at risk of back problems. See how many fingers you can fit into the gap between your muscles.ĭo this regularly to check that the gap is gradually getting smaller. Using the tips of your fingers, feel between the edges of the muscles, above and below your belly button.Raise your shoulders off the floor slightly and look down at your tummy.Lie on your back with your legs bent and your feet flat on the floor.The separation between your stomach muscles will usually go back to normal by the time your baby is 8 weeks old.Īfter you have had your baby, you can check the size of the separation with this simple technique: It happens because your growing womb (uterus) pushes the muscles apart, making them longer and weaker. This is called diastasis recti, or divarication. It's common for the 2 muscles that run down the middle of your stomach to separate during pregnancy. Your postnatal check at around 6 to 8 weeks after the birth of your baby is a good time to talk to the GP about any physical or mental health problems you've had since the birth.įind out more about what happens at your postnatal check. They can advise you and refer you to a specialist if necessary. If a physical problem is bothering you, ask a GP or health visitor for help at any time. For example, if you have a leaky bladder (incontinence) or a heavy feeling between your vagina and anus, you may need to strengthen the muscles around your bladder by doing pelvic floor exercises.Īlso, if you have back pain, you may need to learn how to look after your back and do some exercises to strengthen it. They can be related to pregnancy or birth, or the things you do while caring for young children, such as lifting and bending.įor some problems, you can do a lot to help yourself. There may be physical problems after having a baby. Here’s some advice to help you feel comfortable with your body.