After giving birth, many women struggle with losing the extra weight they gained during pregnancy, especially around the belly area. This is because the abdominal muscles have stretched and weakened during pregnancy, making it harder to tone and tighten them.
However, with the right exercises and a healthy diet, it is possible to lose belly fat and regain your pre-pregnancy body.
In this blog, we will discuss some effective exercises to lose belly fat after pregnancy.
Postpartum Belly: What to Expect and How to Cope!
After pregnancy, you might notice that your belly looks a little different. It could be softer or saggier, and you might have stretch marks and loose skin.
Don’t worry, this is totally normal! During pregnancy, your belly has to stretch to accommodate your growing baby, and your skin’s elasticity can also change because of hormones.
After giving birth, your uterus will gradually shrink back to its normal size, but it might take a while for your belly to look and feel like it did before pregnancy. Sometimes, your abdominal muscles can separate during pregnancy, which can make your belly stick out even more.
If you’re not happy with the way your belly looks, there are things you can do to help it get stronger and more toned.
You can do exercises that work your core muscles, like the ones we will talk in this blog. It’s also important to have good posture, avoid lifting heavy things, and eat healthy foods to support your body as it recovers.
If you’re really struggling with your post-pregnancy belly, it’s a good idea to talk to your doctor or healthcare provider. They can help you figure out what’s going on and give you advice on how to take care of yourself.
Remember, your body just did an amazing thing by bringing a new life into the world! So be kind to yourself and give your body the time and care it needs to heal and recover.
From Bump to Fit: Understanding the Postpartum Belly Timeline
The American College of Obstetricians and Gynaecologists recommends weight gain during pregnancy based on the mother’s BMI. If you are pregnant with one baby, you should gain between 11 and 40 pounds, and with twins, you should gain 25–62 pounds.
After delivery, you will lose some weight due to baby’s weight, blood loss, fluids loss, and amniotic fluid.
During the first week after delivery, you may experience frequent urination and night sweats due to the drop-in pregnancy hormone levels.
You may lose up to 20 pounds without much effort by the end of the first month. Wait for two more weeks for your uterus to shrink back to its original size, and your tummy will look flatter.
If you had a cesarean delivery, you may need more time to recover. Your doctor may advise you to avoid strenuous activity for a few weeks and wear a belly binder to support your abdominal muscles as they heal.
If you had an uncomplicated vaginal delivery, most doctors and physical therapists recommend waiting 6 weeks before starting an exercise program. If you had a cesarean delivery, you should wait for 8 weeks.
Breastfeeding may also help you lose weight. According to the Academy of Nutrition and Dietetics, breastfeeding moms use 400 to 500 calories daily to produce milk. A study also suggests that breastfeeding exclusively for more than 3 months may help moms lose more weight.
However, every woman’s body is different, and there’s no one-size-fits-all approach to postpartum weight loss. Be patient and kind to yourself, and focus on making healthy choices to support your physical and emotional well-being.
Exercises to Lose Belly Fat After Pregnancy
Here are some effective exercises that directly impact on your excessive postpartum belly fat:
Pelvic Tilts
This exercise is great for strengthening the lower abdominal muscles and toning the pelvic area.
- Assume a supine position with your feet flat on the ground and your knees bent.
- Inhale and then exhale as you gently tilt your pelvis upwards, squeezing your lower abdominal muscles.
- Hold for a few seconds and then release, inhaling as you lower your pelvis back to the starting position.
- Repeat for 10-15 reps.
Planks
Planks are an excellent full-body exercise that targets the core muscles, including the abs, back, and hips.
- Begin in a plank position with your hands shoulder-width apart and feet hip-width apart.
- Lower yourself onto your forearms while keeping your elbows directly under your shoulders.
- Maintain a straight body position from your head to your heels and hold this posture
- Keep this position as long as possible or at least for 30-60 seconds.
- Repeat for 3-4 sets.
Squats
Squats work the glutes, thighs, and core muscles, making them a great exercise for losing belly fat and toning the lower body.
- Stand with your feet apart at the width of your hips and make sure that your toes are facing forward.
- Lower your body slowly, as if you were sitting on a chair, ensuring that your knees are aligned with your toes.
- Stay in that position for a few seconds, then gradually lift your body back up to the starting position.
- Do the above steps repeatedly for 10-15 times.
Reverse Crunches
Reverse crunches are a variation of the traditional crunch that targets the lower abs.
- Uphold the lying position on your back with bent knees and feet flat on the floor.
- Put your hands behind your head and lift your feet off the ground while bending your knees at a 90-degree angle.
- As you exhale, lift your hips off the ground and contract your lower abs.
- After a brief pause, gradually return your hips to the initial position.
- Repeat this movement for 10-15 repetitions.
Cardio
Cardiovascular exercise, such as running, walking, or cycling, can help burn calories and reduce overall body fat, including belly fat.
- Try to engage in moderate-intensity cardio exercise for at least 30 minutes on most days of the week.
- Select an activity that you find enjoyable and can commit to in the long run.
- Incrementally increase the length and difficulty of your cardio workouts as time goes on.
Mountain Climbers
Mountain climbers are a high-intensity exercise that targets the core muscles, including the abs, obliques, and lower back.
- Get into a plank position with your hands at shoulder width and your feet at hip width.
- Lift one knee towards your chest, but keep your foot off the ground.
- Quickly switch legs, bringing the other knee towards your chest and extending the opposite leg.
- Keep switching legs as fast as you can for 30 to 60 seconds.
- Repeat this sequence for 3 to 4 sets.
Side Planks
Side planks are an excellent exercise for toning the oblique muscles and strengthening the core.
- Assume a side-lying position with your elbow directly under your shoulder and your legs extended.
- Raise your hips off the ground, keeping your body straight from head to heels.
- Maintain this position for a period of 30-60 seconds or as much time as you can.
- Switch sides and repeat.
- Do this exercise for 3-4 sets
Leg Raises
Leg raises target the lower abs and can be done in a variety of positions, such as lying down, sitting, or hanging from a bar.
- Lie on your back and keep your legs extended with your hands resting by your sides.
- Straighten your legs and lift it up against the floor.
- Once again take back the legs on its initial position.
- Perform this action repeatedly for 10 to 15 repetitions.
Bird Dog
The bird dog is a core-strengthening exercise that targets the abs, lower back, and glutes.
- Assume a tabletop pose with your hands directly beneath your shoulders and your knees directly beneath your hips.
- Extend your right arm forward and simultaneously extend your left leg backward, keeping both of them straight.
- Hold the position for a short period and then go back to the starting position.
- Now change your side and perform aforementioned actions again.
- Do 10-15 repetitions on each side.
Standing Side Bend
Standing side bends target the oblique muscles and can be done with or without weights.
- Stand with your feet at a distance of your hip-width and your arms hanging by your sides.
- Raise one arm over your head and bend sideways towards the opposite side of your body.
- Keep this position for a few seconds and then return to your starting position.
- Perform the same sequence of movements on the other side of your body.
- Repeat this exercise for 10-15 times on each side.
V-ups
V-ups are an advanced exercise that targets the entire core, including the abs, obliques, and lower back.
- Position yourself lying on your back with your arms extended above your head and your legs straight.
- Simultaneously lift your arms and legs off the ground, ensuring they remain straight.
- Elevate your shoulders off the ground while reaching your hands towards your feet.
- Maintain the lifted position for a few seconds and then lower back to the starting position.
- Perform 10-15 repetitions.
For more effective postpartum exercise, do visit Post-Pregnancy Weight Loss Exercise
How to Get a Flat Tummy After Pregnancy: 5 Fitness Tips
After pregnancy, many women struggle to get their pre-baby body back, especially when it comes to their belly.
However, with a few lifestyle changes, it’s possible to achieve a flat tummy after pregnancy.
Here are five tips to help you achieve your goal:
1. Breastfeeding for Postpartum Weight Loss
Breastfeeding not only provides essential nutrients for your baby but can also help you shed some extra pounds. According to a study published in the American Journal of Clinical Nutrition, breastfeeding can help new mothers lose an additional 1 to 2 pounds per month, compared to non-breastfeeding mothers.
2. Postpartum Massage for Recovery
A postpartum massage can help reduce stress, improve circulation, and aid in muscle recovery after delivery. A study published in the Journal of Perinatal Education found that women who received postpartum massages reported a decrease in pain, stress, and anxiety, which can help support weight loss efforts.
3. Postpartum Girdle for Belly Support
Wearing a postpartum girdle can help support your stomach muscles, aid in healing, and provide a smoother appearance under clothing. A study published in the Journal of Obstetrics and Gynecology found that postpartum girdle use was associated with a decrease in waist circumference and increased abdominal muscle strength.
4. Clean Eating for a Slim Belly
Eating a balanced and nutritious diet can help you lose weight and reduce belly fat after pregnancy. Concentrate on eating vegetables, lean protein, whole grains, healthy fats, and fruits. Avoid processed foods and sugary snacks, which can contribute to weight gain and inflammation.
5. Postpartum Workouts for a Fit Belly
Incorporating postnatal exercises into your routine can help you tone and strengthen your abdominal muscles. A study published in the International Journal of Women’s Health found that a postnatal exercise program significantly reduced waist circumference and improved abdominal muscle strength in postpartum women.
5 Practical Strategies for Safe and Effective Postpartum Belly Loss
Welcoming a new baby into the world is a magical experience, but it’s no secret that pregnancy and childbirth can take a toll on a woman’s body.
One of the most common concerns postpartum women have is getting rid of their belly.
While there’s no quick fix, there are practical strategies you can implement to safely and effectively lose your postpartum belly.
1. Gradual Exercise Routine
As a new mom, your body needs time to heal after childbirth, so don’t jump into an intense exercise routine right away. Start with gentle exercises like walking, stretching, or yoga, and gradually increase the intensity and duration as you feel comfortable.
2. Nutrient-Dense Diet
Eating a healthy, balanced diet is important for postpartum recovery and weight loss. Focus on consuming nutrient-dense foods like lean protein, fruits, vegetables, and whole grains. Avoid crash diets or extreme calorie restriction, as this can negatively impact your milk supply if you’re breastfeeding.
3. Hydration is Key
Drinking plenty of water is essential for postpartum recovery and weight loss. Aim to drink at least eight glasses of water a day, and consider adding herbal tea or coconut water to your diet for added hydration.
4. Rest and Recovery
Adequate sleep is essential for postpartum recovery, and it can also impact weight loss. When you’re sleep-deprived, your body produces more of the hormone cortisol, which can contribute to weight gain. Aim to get at least 7-8 hours of sleep per night, and try to nap when your baby naps during the day.
5. Seeking Professional Help
If you’re struggling to lose your postpartum belly, consider seeking professional support. A certified personal trainer, registered dietitian, or physical therapist can help you develop a safe and effective exercise and nutrition plan tailored to your individual needs.
By incorporating these practical strategies into your routine, you can safely and effectively get rid of your belly while prioritizing your health and well-being.
Post-Pregnancy Skin Tightening Tips
There are different factors that impacts on skin elasticity with some remedies to overcome post-pregnnacy loose skin.
This section will discuss these factors and few natural and easy to adapt remedies for potpartum excessive skin.
Factors Affecting Skin Elasticity
There are several factors that can impact the elasticity of your skin after giving birth, including genetics, age, weight gain, and the number of pregnancies. As we age, our collagen levels decrease, which can cause our skin to lose its plumpness and firmness.
Natural Remedies for Postpartum Loose Skin
While surgery may be the only option for severe cases of sagging skin, there are natural remedies that can help with milder cases.
Here are some tips to try before considering surgery:
1. Hydrating Products
Look for firming creams specifically designed for post-pregnancy that are rich in vitamins and collagen. While these products won’t penetrate all layers of the skin, they can help to improve the overall appearance of your skin.
2. Stay Hydrated, Stay Beautiful
Staying hydrated is crucial for maintaining healthy skin. Drinking water can help your skin retain moisture and improve elasticity. It also has other health benefits, such as reducing the risk of kidney stones and aiding in digestion and weight loss.
To ensure you’re drinking enough water, try using a water bottle that marks how much you’ve drunk throughout the day or set a reminder on your phone to drink water at regular intervals.
3. Skin Wrap Treatment
Skin wraps or body wrap treatments can help to nourish and detox your skin. This spa technique involves masking problem areas with clay and botanicals, and then wrapping them with cloth or plastic bandages. This encourages your body heat to open the pores and absorb the benefits of the botanicals.
While skin wraps won’t make sagging skin disappear completely, they can improve the texture and elasticity of your skin.
Wearing a Postpartum Girdle
Investing in a postpartum girdle, such as the Belle fit, can help to support your postpartum recovery. With over eight styles to choose from in sizes XS-3XL, you’re sure to find a style that suits your needs.
A lot of mothers have discovered that using a girdle can greatly aid in their postpartum recuperation by keeping their loose skin and weakened core muscles in check, allowing them to perform daily tasks and exercise with support.
In addition to providing support, postpartum girdles can also help you look great. These corsets and girdle styles are virtually seamless under clothing, allowing you to fit into your pre-pregnancy jeans or form-fitting dresses without anyone knowing your little secret.
To know more about other remedies for postpartum skin tightening, visit The 13 Best Ways To Tighten Loose Skin After Pregnancy
Takeaways
So, we’ve talked about reducing belly fat naturally after pregnancy, and there are some key takeaways that can help you achieve your goal.
Firstly, breastfeeding can help you shed those extra pounds. Not only does it provide your baby with essential nutrients, but according to a study, breastfeeding can help new moms lose an additional 1 to 2 pounds per month.
Next, consider getting a postpartum massage to reduce stress, improve circulation, and aid in muscle recovery after delivery. It can also help support your weight loss efforts by decreasing pain, stress, and anxiety.
Wearing a postpartum girdle can also help support your stomach muscles, aid in healing, and provide a smoother appearance under clothing. It’s been associated with a decrease in waist circumference and increased abdominal muscle strength.
Eating a balanced and nutritious diet can make a big difference in reducing belly fat after pregnancy. Focus on lean protein, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods and sugary snacks, which can contribute to weight gain and inflammation.
Finally, incorporating postnatal exercises into your routine can help tone and strengthen your abdominal muscles. A postnatal exercise program can significantly reduce waist circumference and improve abdominal muscle strength in postpartum women.
Remember, it takes time and patience to lose weight and get a flat tummy after pregnancy.
Always start slowly and gradually increase the intensity and duration of your workouts over time, and always listen to your body’s cues.
Be sure to consult with your healthcare provider before starting any exercise program, especially if you had a cesarean delivery.
With a healthy lifestyle and a little bit of effort, you can achieve your goals.
With time and dedication, you can achieve your pre-pregnancy body and feel strong and confident in your new role as a mother.
Frequently Asked Questions
Is it safe to start exercising to lose belly fat immediately after giving birth?
It is recommended to wait at least 6 weeks postpartum before starting any exercise program, especially if you had a cesarean delivery. Consult with your healthcare provider before starting any exercise program.
What are some safe exercises to do to lose belly fat after pregnancy?
Some safe exercises to do to lose belly fat after pregnancy include walking, pelvic tilts, Kegels, gentle yoga, and postnatal workouts designed specifically for new mothers.
How often should I exercise to lose belly fat after pregnancy?
Aim to exercise at least 30 minutes a day, five days a week, to lose belly fat after pregnancy. However, start slowly and gradually increase the intensity and duration of your workouts as your body heals.
Can I do crunches to lose belly fat after pregnancy?
It is best to avoid crunches immediately after giving birth as they can strain the abdominal muscles. Wait until you have fully healed before incorporating any exercises that target the abdominal muscles.
How long does it take to lose belly fat after pregnancy?
Losing belly fat after pregnancy takes time and patience. It is important to focus on healthy habits, such as regular exercise and a balanced diet, rather than just trying to lose weight quickly. Most women will see noticeable results in 6-12 months.
Can wearing a postpartum girdle help me lose belly fat after pregnancy?
Wearing a postpartum girdle can provide support to your abdominal muscles and help them heal after childbirth. It can also give a smoother appearance under clothing. While it may not directly help you lose belly fat, it can aid in the healing process and provide support during exercise.
Do I need to join a gym to lose belly fat after pregnancy?
No, you do not need to join a gym to lose belly fat after pregnancy. There are many exercises that can be done at home, such as walking, yoga, and postnatal workouts. You can also incorporate everyday activities, such as playing with your baby or doing household chores, as a form of exercise.
Can stress affect belly fat after pregnancy?
Yes, stress can contribute to belly fat after pregnancy. When you are stressed, your body releases cortisol, a hormone that can lead to weight gain, especially in the abdominal area. Incorporating stress-reducing activities, such as meditation or deep breathing exercises, can help reduce cortisol levels and promote weight loss.
Do genetics play a role in losing belly fat after pregnancy?
Yes, genetics can play a role in losing belly fat after pregnancy. Some women may be more prone to holding onto belly fat, even with regular exercise and a healthy diet. However, it is still important to focus on healthy habits and not compare yourself to others.
