However, squats are not recommended for those of you after childbirth. Squats are only oriented to the part of the abdominal muscles that undergo many changes during pregnancy and also put heavy pressure on the abdominal muscles that have been burdened during pregnancy. One solution that can be taken is a combination of free pilates movements that can make your stomach tight and provide additional benefits for you such as strengthening the muscles in your female area that are loose during pregnancy. You must remember that this exercise can be done for those of you who give birth healthily and without any abnormalities. Generally done after going through the puerperium.
You can do this movement three times a week to get a toned stomach in no time:
1. Rotate one leg
You can lie down with your hands at your sides and your palms facing downwards. Tighten your stomach by pulling it up your belly button toward the back of your spine. Lift your right foot towards the roof with your toes then rotate your foot slowly. Then adjust your breathing as you pull your stomach in and keep your hips flat on the floor as you do the movement
circle using your right foot. Do it ten times clockwise do alternately with your left leg with the same movement.
2. Doing push ups with one leg
Get into a push up position with your arms under your shoulders and your legs together. You can pull your toes inward to support your weight. Then pull in your stomach while raising your buttocks parallel to your back and lift slightly off the floor then you can straighten your toes to balance it. For a few seconds you can hold it down then lower it. Switch to another one to do the same for one set. You can do this movement in five to eight sets.
3. Sit Up
Do the sleeping position on your back with your knees bent and your shoulders open, then pay attention to the soles of your feet to stay on the floor and your hands behind your head just above your ears. Slowly pull in your stomach and raise your back above the floor. Hold for a few counts, exhale as you lower your body back down. Do this five to ten times.
4. Sit ups with rotation
You can start the same position by doing sit uo but when you exhale and your shoulders lift off the floor turn your torso to the left followed by moving your elbows to the left then bringing your knees to the right, look at your right elbow. Hold for a few seconds then inhale as you return to the starting position. Exhale and turn your torso back into the section
right for a few seconds.
5. Tap the fingers
Do lie on your back on the floor and position your legs on the table, you can bend your knees up to 90 degrees on the floor, then place your palms beside your body. Do the motion in the stomach and then exhale while lowering your feet to the floor, while still bending your knees. Slowly inhale and exhale as you raise your right leg to the starting position.