Pregnancy is a phase where you experience changes in your body and mind. Your hormones are on a rollercoaster and your body is changing constantly. You put on pounds and have a certain glow also known as the ‘pregnancy glow’. We all know that the weight is temporary however, you don’t magically shed all those calories immediately once your baby pops.
Once you give birth, you become more conscious of your body and the pregnancy pounds don’t much to help either. It is natural to want to shed off those extra pounds you piled up during your pregnancy. But getting to your pre-pregnancy shape requires some work and cool tips. While you are all aboard the fit train, you need to remember that your body needs some time to heal from the childbirth before you attempt to lose weight.
Starting too early after you give birth will delay the weight loss process and make you feel very tired too. Before you start on exercise, diet, or fitness program, consult and discuss with your doctor if you experience any:
- Complications or a c-section during childbirth
- Back pain or pelvic pain
- Leaking urine
10 Exercises To Lose Tummy Post Pregnancy
Losing belly fat after childbirth can be challenging. But, here are some tips and exercises to help you get rid of those extra calories on your waist and stomach.
1. Healthy Eating
As a new mother, you have to focus on both your and your baby’s health and eating habits. Doctors advise consuming small but frequent meal portions. Fruits, greens, vegetables help maintain a healthy diet while you’re breastfeeding. A healthy diet is the first step to losing the excess fat and retain the lean tissue. Also, once you’ve rested well after childbirth, you can start gentle exercises such as walking. start with at least a 15-minute walk every day. This can also be a good way to take your baby out in a pram.
2. Basic Stretching & Twisting
Once you’re regular into your walking, you can start with some basic stretches and revoke your muscles. To act on your upper body, you can try some twisting exercises. Keep your exercises light and make sure you don’t get too exhausted by the exercises. After all, you just gave birth to a whole human.
3. Pelvic Floor Exercises
Pelvic floor exercises are common during and after pregnancy. Your doctor may have recommended some pelvic floor exercises during your pregnancy in order to expand your pelvic muscles. Once you give birth, these pelvic floor exercises help maintain your pelvic shape as it was pre-pregnancy.
4. Lower Tummy Exercises
Get rid of the tummy flab with these exercises. Get down on your knees and place your elbows on the floor. Keep your back straight and relax your stomach muscles. Take a deep breath and when you exhale, constrict your pelvic muscles. Pull your belly button inside and upwards when you exhale.
The best way to commence this exercise is after your 30-minute walk. The good part about this exercise is that you feel lighter when you’re on your knees.
5. Bridging Exercises
Bridging exercises help in toning your tummy and thigh muscles. Lie on your back on the floor. Now bend your knees and bring your feet to your bottom. Let your feet touch your bottom and keep your arms at your side. Take a deep breath and when you exhale, tighten your pelvic muscles and your belly button. Then, lift your bottom off the floor as high as you can. Hold this position for about 5 seconds and breathe at a normal rate. Slowly, bring your bottom to the floor and relax your tummy and pelvic muscles. Repeat this 10 times.
6. Hip Exercises
Hip exercises are a great way to lose love handles and the fat on your bottoms or buttocks. Lie down on the floor to your right side. Fold your knees and bring them to your breasts. Tighten your pelvic floor and your lower stomach muscles when you breathe in. Now lift your left knee up towards the ceiling. Do not roll your hips on your back. Initially, you may not be able to lift your knee without rolling back on your hip. Hold the position for 5 seconds before you bring your knee back to position. Repeat this 10 times and change sides.
Once you’re well over your 6-week rest after childbirth, you can try doing a few sit-ups. Sit-ups act on your lower tummy muscle. Lie on your back on the floor. Place your hands behind your back and with your legs in place, lift your upper body towards the ceiling. Make sure your legs don’t move when you lift your upper body/head.
Yoga is one of the common and calm recovery methods new mothers turn to post pregnancy. Begin an early morning yoga routine with breathing techniques and exercises that help reduce your tummy fat. You can either practice at home or join some classes in case you need a proper accountability.
Pilates not only helps in weight loss but also trains your body to be stronger, more flexible, and balanced too. Pilates involves a lot of movements and positions that will help you be more balanced and flexible. Make sure you take deep breaths when you perform Pilates. Pilates also helps in developing your reflexes and body coordinations. You can join a class near your place for best results.
While swimming is a good way to tone your muscles and speed up your heartbeat, you should for at least 7 weeks after you give birth. Swimming before your body completely heals from the childbirth can lead to infections. So, wait for your body to heal and get ample rest before you get into the water.
With a new baby, it would be difficult and sometimes boring to find time for exercises in your busy schedule. But, it is very important to get your body to pre-pregnancy form and keep yourself healthy for the long run. Exercising after pregnancy not only keeps you healthy but it also affects your baby’s health. Your newborn mostly depends on you for the first six months. The healthier you are, the better for your baby. Your breastmilk is your baby’s staple for a long time.