Tummy Time

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1a. Belly Lacing

Lie on your right side, head resting on a folded towel, knees bent and legs together. Relax your abs completely as you inhale, then exhale through your mouth (make a hissing sound through your teeth), and slowly contract your abs while drawing your lower belly in as far as you can [A]. Place your top hand below your belly button and gently use your fingertips to draw your ab muscles in deeper [B]. Hold for a count of 3, breathing normally. Release and repeat 4 more times. Switch to the left side and repeat the sequence.

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1b. Belly Lacing

Lie on your right side, head resting on a folded towel, knees bent and legs together. Relax your abs completely as you inhale, then exhale through your mouth (make a hissing sound through your teeth), and slowly contract your abs while drawing your lower belly in as far as you can [A]. Place your top hand below your belly button and gently use your fingertips to draw your ab muscles in deeper [B]. Hold for a count of 3, breathing normally. Release and repeat 4 more times. Switch to the left side and repeat the sequence.

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2a. Belly Scooping

Lie on your back, knees bent and feet flat. Keeping your buttocks and legs relaxed, inhale, then exhale and draw your deep abdominal muscles in toward your spine, tilting your pelvis up and gently touching your lower back to the floor [A]. Place your hands on your belly, and use your fingertips to gently draw the lower ab muscles in even more while contracting them [B]. Hold for a count of 3, breathing normally, then release. Repeat 4 more times.

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2b. Belly Scooping

Lie on your back, knees bent and feet flat. Keeping your buttocks and legs relaxed, inhale, then exhale and draw your deep abdominal muscles in toward your spine, tilting your pelvis up and gently touching your lower back to the floor [A]. Place your hands on your belly, and use your fingertips to gently draw the lower ab muscles in even more while contracting them [B]. Hold for a count of 3, breathing normally, then release. Repeat 4 more times.

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3a. Dynamic Tuck

Lie on your back, knees bent and feet flat, arms by your sides, palms down. Keeping your buttocks and legs relaxed, inhale, then exhale and draw your deep abdominal muscles in toward your spine, bringing your right knee toward your chest [A]. Using your abs, slowly bring your left knee toward your chest, pressing your arms and hands into the floor [B]. Hold for a count of 10, then slowly release, one leg at a time, keeping abs drawn in. Repeat 4 more times, starting with your right leg.

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3b. Dynamic Tuck

Lie on your back, knees bent and feet flat, arms by your sides, palms down. Keeping your buttocks and legs relaxed, inhale, then exhale and draw your deep abdominal muscles in toward your spine, bringing your right knee toward your chest [A]. Using your abs, slowly bring your left knee toward your chest, pressing your arms and hands into the floor [B]. Hold for a count of 10, then slowly release, one leg at a time, keeping abs drawn in. Repeat 4 more times, starting with your right leg.

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