Get Your Abs Back

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1a. Reverse Curls

Lie on your back, knees bent, feet flat and abs drawn in. With your arms at your sides (palms down), slowly lift your legs, one at a time, so that your hips and knees form 90-degree angles [A]. Gently pressing your arms into the floor, inhale, then exhale deeply as you use your abs to draw your knees into your chest. Hold for a moment, continuing to exhale [B]. Inhale and slowly return to the starting position, with hips at a 90-degree angle.

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1b. Reverse Curls

Lie on your back, knees bent, feet flat and abs drawn in. With your arms at your sides (palms down), slowly lift your legs, one at a time, so that your hips and knees form 90-degree angles [A]. Gently pressing your arms into the floor, inhale, then exhale deeply as you use your abs to draw your knees into your chest. Hold for a moment, continuing to exhale [B]. Inhale and slowly return to the starting position, with hips at a 90-degree angle.

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2a. Seated Band Curls

Place a flat band vertically on the seat and back of a chair. Grasp the top end of the band with both hands, sit on the band and line it up with your spine. Once seated, point your elbows up, keeping your feet flat on the floor. Move your hands down the band until it offers some resistance [A]. Inhale, then exhale and curl your spine, drawing your abs in and up [B]. Slowly return to an upright position.

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2b. Seated Band Curls

Place a flat band vertically on the seat and back of a chair. Grasp the top end of the band with both hands, sit on the band and line it up with your spine. Once seated, point your elbows up, keeping your feet flat on the floor. Move your hands down the band until it offers some resistance [A]. Inhale, then exhale and curl your spine, drawing your abs in and up [B]. Slowly return to an upright position.

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3a. Forearm Plank

From a kneeling position, place your forearms on the floor with hands laced, abs drawn in, tailbone tucked under and ears in line with shoulders [A]. Slowly lift your knees off the floor, one at a time, until your body forms a straight line from head to hips. Keep your butt tight and breathe normally [B]. Hold for 2 breaths, then lower knees to starting position.

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3b. Forearm Plank

From a kneeling position, place your forearms on the floor with hands laced, abs drawn in, tailbone tucked under and ears in line with shoulders [A]. Slowly lift your knees off the floor, one at a time, until your body forms a straight line from head to hips. Keep your butt tight and breathe normally [B]. Hold for 2 breaths, then lower knees to starting position.

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