Belly Basics

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1a. Basic Ball Curl-Up

Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.

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1b. Basic Ball Curl-Up

Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.

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2a. Ball Bridge with Knee Lift

Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.

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2b. Ball Bridge with Knee Lift

Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.

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3a. Forearm Plank

Kneel with your forearms on the floor, elbows under your shoulders, hands clasped. Position your knees hip-width apart and behind your hips. Contract your abs [A]. If you can hold this position for one minute, progress by extending both legs behind you (one leg at a
time), your body forming a straight line from head to heels [B]. Hold for 10 seconds, working up to one minute.

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3b. Forearm Plank

Kneel with your forearms on the floor, elbows under your shoulders, hands clasped. Position your knees hip-width apart and behind your hips. Contract your abs [A]. If you can hold this position for one minute, progress by extending both legs behind you (one leg at a
time), your body forming a straight line from head to heels [B]. Hold for 10 seconds, working up to one minute.

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4b. Modified Hundreds

Lie face up on the floor, knees bent, lower legs parallel to the floor. Lift your head and shoulders off the floor. Extend your arms, palms down, holding them about 6 inches off the floor [A]. Pulse your arms up and down quickly as you inhale for 5 counts, then exhale for 5,
pulling your navel toward your spine. Do 20 counts, working up to 100. As you progress, extend both legs to a 45-degree angle [B].

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