The joy of a new baby is a wonderful, beautiful, exciting thing. The after-effects of childbirth, however, can stay with a woman for a long time, and post-partum blues is often influenced by how you react to that baby belly that you will inevitably be left with.

The most effective way to set about tackling the loss of shape is to focus on a decent diet, decent exercise routine and a balance between the two. With a new baby around it might not be easy to dedicate the time you would like to getting back in shape, and the shock at having to be a stay-at-home mum with the loss of freedom that implies can’t always be easy. The positive side is that exercising and eliminating extra stomach fat need not take up as much time as you might think, and it will give you additional energy. Once you get the hang of it you can actually spend quality time with your new bundle of joy.

Here are some simple exercises to help you improve your tummy;

1. Progressive Crunchless Crunches

This simple, low impact exercise works your stomach almost as effectively as a traditional crunch, but without straining yourself. Begin sitting comfortably on a chair. Take a deep breath, and fully expand your abdomen, then exhale in small staggered breaths as you draw your tummy in (imagine your navel being pulled toward your spine). Then contract your muscles 5 times and do a complete set of reps. You can also do this lying flat on your back. I’d suggest you try both ways and see which helps you to feel the contractions better.

2. Contractions

Start in the same position as a progressive crunchless crunch by taking a deep breath. Instead of pulling your tummy all the way in, exhale and pull it just halfway. Then use your abdominal muscles to pull your navel towards your spine. Contract your muscles and hold for a count of one. Repeat this from the exhalation point then do the whole thing one hundred times. The speed and repetition is what will achieve the desired results.

3. Crunchless Crunch

This abdominal exercise is similar to the first. It differs however in that whereas above you let out your breath in stages – staggered breathing – this time you take one deep breath in and one deep exhalation out. The exercise therefore consists of just one movement. To start, lay on your stomach or kneel. You may want to try both ways and see which helps you feel the burn on the stomach muscles better. Relax as much as possible, then use only your lower abdominal muscles to move your belly button toward your spine. Hold the position for 10 seconds. If holding your breath for ten seconds feels easy then build this up and hold for a longer period.

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How can I build a 6 pack and get my body tone?

Ok I am 16 years old. I am a little over weight but have lost some body fat. I am wondering since I don’t belong to a gym or own any exercise equipment what is the best way for me to get tone up my abs? I am going to get basic equipment like an exercise ball and stuff but what exactly can I do to help lose body fat and have a 6 pack, and also build more muscle? I am not really looking to go buy any videos or anything

for the first 2-4 do sit-ups and run a little. this way all that inhaling and exhaling will also help your abs. for the last 2 do an exercise called six-inches where you lie down on a bed or the floor and lift your legs six inches in the air
(for better results or more advanced people) do the same but 2 inches and for both lift your head to look at your toes. for the obliques, do either sideways sit-ups or do crunches but mover your legs and elbows touching each knee with the opposite elbow (also known as the bicycle crunch)

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can you burn fat during a workout?

i know that burning more calories than you consume burns fat, but can you directly burn fat during a workout, and also can fat that you consume turn into muscle from lifting?

Yes, fat gets metabolized while exercising.
What’s with the thumbs down?! Fat does get metabolized into producing energy (heat) for your body

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What is the difference between figure and fitness?

I was curious what the difference is between fitness and figure classes? What is each judged on? What is bikini judged on?
(I know nothing about fitness competitions)
I have seen strength routines and routines more for entertainment…not sure what they are actually called. Are they offered often?

You start with a fairly good figure and exercise to show fitness, It;s having good genes. Fitness is working with what you have and making the best of what you have.

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