“Core exercises are essential for post-partum, as women suffer from poor core stability and weak pelvis. The core exercises mentioned here emphasize the core muscles of the body to establish a stable link between the upper limbs and lower trunk and stability and are ideal for exercise after pregnancy, “says Dr Tan Jee Lim, consultant sports orthopedic surgeon.

Think of your body as a structure height. If the foundation is not solid, the building is structurally defective. Muscles are the important fundamental foundation. Located deep within your torso, these muscles stabilize the spine, pelvis and shoulders and create a solid base of support, which allows you to generate powerful movements.

Pilates
“Pilates is known for its ability to redefine the body forms. The exercises work so deep that you develop a natural corset, allowing you to look taller and more svelto after pregnancy,” Pearline Siow, Pilates instructor

Two exercises to do:

1. Roll up
- Lie down with your legs hip distance and carry arms up. Inhale and exhale as “skin” your back on the floor.
- Roll out on top. Inhale and exhale as you lower your back to the ground. Remember to draw your navel to the spine to the bottom. Make eight.

2. Criss-cross
- Bring your knees to 90 degrees and lock your fingers behind the head. Keep your head and shoulders off the floor.
- Inhale and exhale as the pivot point to the left elbow and right knee and vice versa. Remember to stretch and maintain long-leg lower back on the floor. Make six.

Yoga
“The slow, focused on the movements of yoga require a strong mid-section to maintain the poses and exercises will give you a flatter tummy after pregnancy.” Adeline Tien, yoga instructor

1. Plank pose
- Kneel and place your hands directly under shoulders and knees under hips. Inhale and exhale as you lift your knees to the floor, choose your toes and pressing your heels under the back. Keep your torso parallel to the ground and maintain a straight line. Draw your lower abdomen in the column for the core and the protection of the muscles of his back. Stay for 30 seconds to a minute.

2. Full boat pose
- Sit on the floor with knees bent, feet flat and hip distance. Place hands behind the knees from the outside.
- Inhale and exhale and lift your feet off the floor. Stretch your arms, with legs parallel to the ground. Try to keep the bottom of the relatively flat stomach. By lifting your chest and breathe easily. Stay in the pose for 10 to 20 seconds. Gradually increase the time of one minute.

Fitball
“Fitball exercises not only give you defined abs after pregnancy, but also improves your posture and reduces potential spine injuries.” Sebastain Varguese, instructor fitball

1. Squatting
- Place fitball in your lower back against the wall. Stand with feet shoulder width apart.
- Inhale and exhale as you bend your legs until they are 90 degrees to the side. Keep your feet behind the knees. Inhale and exhale slowly as you roll up to a foot. Make six games.

2. Supine lumbar inclination
- Lie down and place your feet on the fitball. Contract abs to keep torso light.
- Inhale and exhale as you lift your torso off the floor. Keep arms relaxed and kept for 10 positions, breathing slowly. Make five sets.

Gyrotonics
“Gyrotonic develops strong, lean muscles and improves joint mobility. Gyrotonic movement is generally circular. The exercises are based on the base and give the body a good stretch after pregnancy.” Ivana Daniell, gyrotonic instructor

1. Double sided
- Sit in a chair with feet hip distance apart, keep spine elongated and your arms relaxed at side.
- Inhale and exhale as you extend to the right. Inhale back to the starting position and repeat for the left side. Keep tummy tight as you do the stretches gyrotonic. Make six games.

2. Twist
- Sit in a chair with feet hip distance and maintain a spine elongated. Place hands on your knees slightly.
- Inhale and exhale slowly as your body touches the right. Inhale back to the starting position and repeat for the left side. Make six games.

1. Strengthen Abs and more

The Malibu Pilates chair was created and designed by Carroll Krieff for use in combination with Pilates exercises to give you a sculpted body for the development and implementation of various aspects of the chair. Strengthening the abs is one of the many functions that the President Malibu Pilates can help with. The president comes with instructions and a DVD on how best to use the chair and how to change positions on the chair that best suits your needs in strengthening the abdominals and other areas.

2. Do 20 minutes of program

Those who are new to using the Malibu Pilates chair should start by seeing and participating in 10 minutes to start the program on the DVD. Once accustomed to the program of 10 minutes, then it’s time for you to upload 20 minutes of exercise Malibu Pilates chair. In this program, you start to really see the difference in her abdomen. Using the program of 20 minutes duration, which includes the resistance of the chair along with Pilates exercises begins restructuring, strengthening and toning your abs. The 20-minute program at the heart of the body or abdominal only as a Pilates class does, but without going to a class and have much more variety in your workout. As each person is different, the president will be adjusted to the user is more comfortable and can maximize the benefits of their use.

3. Follow Recommended Workout Plan view of the Force Abs

The creator of the chair and Malibu Pilates Workout DVD, recommends 20 minutes of training three days a week to start to see muscle tone and strength developed in the abdomen and other areas. The president, along with the DVD comes with guidelines on how to eat healthy. Diet and a healthy lifestyle must be incorporated as part of the fitness program to see strength in the abs start to develop.

4. The Malibu Pilates Chair at your convenience

The Malibu Pilates chair is a lightweight piece of exercise equipment so you can move easily from room to room or even take your ab exercises along with you when traveling. The construction of the strength in her abdomen and central body Malibu Pilates Chair with assistance in all aspects of their lives. You are generally stronger and able to do more and enjoy more.