Effektive Postpartum-Training: Why 10 Minutes a Day is Enough for a Taut Belly

The time after the birth of a child is a time of joy, but also of changes for a woman’s body. Many mothers long to get their bodies back in shape, especially the abdominal area. However, between diaper changes, feeding, and lack of sleep, there is often little time for extensive workouts. The good news is that it is not necessary to spend hours at the gym to achieve a flat stomach. In fact, studies show that just 10 minutes of targeted gymnastics a day can be enough to achieve a toned stomach after postpartum recovery.

The key lies in the Musculus Transversus:

The Musculus Transversus, also known as the internal abdominal muscle, plays a crucial role in developing a flat stomach. Unlike the superficial abdominal muscles, which are often trained in conventional crunches, the Musculus Transversus is deeper and forms an internal belt around the waist. By targeting this muscle through specific exercises, we can not only strengthen the abdominal muscles but also make the waist appear slimmer.

Exercises for the Musculus Transversus

Planks: Start in a push-up position on your forearms and toes. Tighten your abdomen and hold the position for 30 seconds to a minute.

Vacuum exercises: Stand upright or kneel down. Take a deep breath and pull your navel inwards towards your spine while exhaling. Hold the tension for 10-15 seconds and then relax. Repeat this 5-10 times.

Pelvic Tilt: Lie on your back, bend your knees, and place your feet flat on the floor. Tighten your abdomen and gently press the lower spine into the ground by tilting the pelvis upwards. Hold the position for a few seconds and then return to the starting position. Do 10-15 repetitions.

Additional exercises for arms and legs

In addition to training the Musculus Transversus, it is important to train the entire body to achieve balanced fitness. Exercises such as push-ups, squats, lunges, and bicep curls can be integrated into short training sessions to strengthen the arms and legs. During arm and leg training, the abdomen should always be tense or pulled in to prevent an increase in intra-abdominal pressure. This helps to keep the organs in place, protects the pelvic floor, and trains the abdominal muscles at the same time.

The importance of routine

The key to success lies in consistency. By scheduling 10 minutes of gymnastics every day, you create a routine that allows you to continuously work towards your goal. This short amount of time can often be easily integrated into your daily routine, whether it’s before showering in the morning, during the baby’s nap, or before bedtime in the evening.

Overall, 10 minutes of gymnastics a day can be enough to achieve a flat stomach after postpartum recovery, especially when the Musculus Transversus is targeted. So take a few minutes for yourself every day and invest in your health and well-being. You will be surprised at how effective short training sessions can be in shaping your body and keeping you fit, even in the hectic time as a new mother.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!