A sagging stomach—whether the aftermath of pregnancy, the natural course of aging, or weight fluctuations—can cause patients distress. Depending on the cause of a sagging tummy, certain exercises you can do at home may help tighten and tone the area. It is important to note that if significant diastasis recti is present (the separation of the abdominal muscles) these exercises may not be appropriate and can worsen the condition. Thus, if the area is a little flabby but the muscles are still in good shape, this list of exercises may help you tighten up the abdomen.
#1: Planks
Planks are the classic abdominal exercise that involves using the core to help support your body weight. Usually performed with the toes, elbows, and forearms on the floor and the back and hips in alignment. This helps to work and strengthen the core muscles. It can help address a sagging abdomen.
#2: Leg Lifts
This simple and accessible exercise is perfect for anyone who wants to maintain a strong core or looking to start a routine that does not involve a complicated or difficult-to-perform exercise. Keeping your hands and back flat against the floor, lift your legs upward using your core. This exercise can be adapted to work for all levels. You can hold the legs in the air for a few seconds or gently move them up and down slowly, either works the core.
#3: Boat Pose
A yoga boat pose that can help strengthen the abdomen while improving balance and the back. This can be difficult for some at first. Starting in a seated position, gently lift your arms and legs so that your body resembles a ninety-degree angle. It is best to hold the pose and it can be incorporated into a larger yoga routine.
#4: Double Leg Circles
A variation on leg lifts, the exercise starts the same way, but the legs will go into a higher position. From there, draw a circle, keeping the legs together. This forces you to engage your core in a controlled way that can help tighten a sagging tummy. Watch here how to do it.
Conclusion
If separation of the abdominal muscles happens or the sagging is due to copious amounts of extra skin, you may qualify for a tummy tuck. Dr. Sessa at Sarasota Surgical Arts is a cosmetic surgeon with decades of experience performing tummy tuck surgeries for patients wanting to get rid of a sagging stomach.
