Recently Had A Baby But Still Look Pregnant Try Out These Effective Exercises To Lose Fat That Has Accumulated In Your Belly
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If youre someone who has already delivered a child, but still looks pregnant we understand your concern. Its important to know that even though every pregnancy and delivery is different, most women gain weight in the post-delivery stage. But just the way it took nine months for your belly to expand to keep your baby safe, in the same way, it is going to take some time for your body to recover from pregnancy. But for that, you need to move your body!
However, you need to understand that it might not happen as quickly as you would expect it to happen. But regular exercises can help, ladies! Yes, certain exercises can help you to reduce belly fat.
Here are some exercises that will help your body lose all that belly fat:
1. V-ups
The V-up exercise is a full body move that works your core, leg, back, and shoulders. V-ups are known to be the ultimate belly fat cutter and what makes them more effective is the fact that they offer benefits of two moves crunches and leg raises. If youre looking forward to burning that belly fat after your pregnancy, this is going to be your go-to exercise.
2. Plank
- Tone up your abs and lose weight with these plank variations! Image courtesy: Shutterstock
3. Bicycle crunches
Also, read: Say goodbye to belly fat after menopause with these 7 effective exercises
4. Flutter kicks
5. Mountain climbers
6. Burpees
7. Squats
Kegels To Strengthen Weakened Pelvic Floor Muscles
The changes in your body that you can see might be causing you some stress, but hidden changes can be anxiety-producing as well. After delivery, its relatively common to have some bladder leakage caused by prolonged pushing or a forceps- or vacuum-assisted childbirth. This is usually temporary. Typically, youll see improvement over several weeks to months as you heal, Lawson says. Performing Kegel exercises can help strengthen your pelvic floor muscles so you can regain bladder control more quickly. If leakage is really bothering you, ask your gynecologist if seeing a pelvic health therapist would be of benefit.
/65 Exercises To Get A Flat Belly Post
Do you look pregnant even after delivering the baby? Fret not, you are not alone and we understand your concern. Though every pregnancy and delivery is different, most women gain weight post-delivery. But you need to understand that just like it took nine months for your belly to expand, in the same way, it will take time to get back to its original shape. But ladies, regular exercise is one thing that can boost the process.
Here are five exercises that are great for losing that belly fat post-pregnancy.
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Your Abdominal Muscles Are Probably Separated
Pregnancy or trauma to your ab muscles can make them separate in what is known as diastasis recti. Now about 66% of women experience this in their third trimester . This condition can sometimes lead to the prolonging of your belly pouch postpartum.
So if youve lost most of your pregnancy weight and the tummy is still there, diastasis recti may be responsible. This, however, is not always a cause for alarm. True, the cases do vary in intensity, but most dont require surgical procedures to treat.
What Really Helps You Bounce Back After Pregnancy
Motherhood changes you inside and out. After having a baby, your clothing size, breast shape, hip width and even your shoe size might be different. These changes are evidence of the work your body has done. As you adjust to your new life with baby, its important to remember that your mind and emotions are also changing, so be sure to give yourself the support you need.
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Core Changes During Pregnancy And Postpartum
First its important to understand how pregnancy affects the musculoskeletal system. As the belly expands, the abdominals stretch and the back muscles shorten. The connective tissue in the linea alba thins and separates . The ligaments and joints in the pelvis become very unstable. The pelvic floor often weakens under the weight of the fetus.
Even the diaphragm changes to accommodate the growing belly, affecting breath mechanics: The rib cage slides backward out of the way of the pregnancy resulting in short, shallow chest breaths.
As Lauren Doss reminds us, in her blog on post-partum weight loss, things dont just snap back into place after the baby arrives. The postpartum recovery period comes with its own set of physical changes. Many women are sedentary for months as they recover from delivery, which creates even more tightness and weakness. Nursing, lifting and carrying a baby can lead to kyphosis.
When all of these physical changes combine in pregnancy and beyond, Theres a big change in how the muscles interrelate and how women coordinate all their muscles, explains Julie Wiebe, BSc, MPT, a physical therapist who specializes in post-pregnancy. You can have a super strong abdomen and still have poor core stability. Getting back into shape postpartum is not just about strengththe goal should be proper function and core stability.
Accumulated ‘baby Belly Fat’
There are several factors that come into play for the stubborn belly fat that accumulates as a result of pregnancy.
The first trimester is the most difficult to stay in shape because your body is adjusting to the hormone changes of pregnancy. Your estrogen and progesterone levels are fluctuating, which affects how much you’re eating. You may be hungrier than usual or in need of more frequent meals. Either way, it’s important to understand that you’ll likely gain weight during this time, as your baby needs extra calories for development.
Belly fat has also been shown to increase when a woman is pregnant, due to hormonal fluctuations. Human bodies generally put on weight around the belly when they consume more calories than they’re burning. That’s why it’s so important to eat right and stay active during your pregnancy to help combat extra body fat.
The second and third trimesters are easier because you’re getting into a regular routine with meal times and exercising habits by then. However, don’t forget that while your body is making room for a baby, you still need to make room for yourself! A few extra pounds won’t hurtthe average woman gains 25-35 pounds while she’s pregnantbut excessive weight gain can lead to health issues like gestational diabetes and high blood pressure.
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A Postpregnancy Workout With Core Strengthening Exercises
In addition to moderate cardio, a postpartum workout should focus on building up the muscles of your torso . Every new mom can benefit from core strengthening. The rectus abdominal muscles are stretched during pregnancy in a way that makes it impossible to exercise them during that time, says Lawson. Some women also experience a separation of the abdominal wall muscles, which is called rectus abdominis diastasis. Exercises that target this condition can bring the muscles back together again.
/7start With A Simple Walk
Walking might not sound like much of a workout, but is one of the simplest ways to incorporate a fitness routine after giving birth. Start by taking a stroll. Speed up your walk slowly. You can bring along the baby in a front bag, which will add extra weight and increase the benefits of this simple physical activity.
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You Still Have The After Pregnancy Loose Skin
This is probably the most common issue new moms face when trying to get back their pre-pregnancy bodies. You see, your skin undergoes intense stretching during the 9-month pregnancy period. As a result, your collagen fibers may break due to this over-stretching.
The loose skin can then create a trickle effect on your postpartum belly. That said, this is not a cause for alarm. There are natural ways that dont require surgery that will help you minimize that loose skin. We discuss this in detail later in this article.
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Tips For A Flat Tummy After Pregnancy
Now that we’ve taken a closer look at some of the main reasons for that stubborn mummy-tummy, we’ll share our tips on how to slim your belly and waist line.
Our advice should never replace the recommendations given to you by your healthcare professional, so before you begin exercising or making any substantial changes to your health regimen, please consult with your doctor.
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Get Adequate Amounts Of Sleep
If you get enough sleep during the postpartum phase of motherhood, then your overall health will benefit. The more sleep you have the better you will feel, the more energy you will have and, therefore, the more motivated you will be to exercise.
Its not easy to get the recommended hours of sleep a night when you are taking care of a newborn baby. Trust me, I know. After having 4 babies myself, sleep was definitely lacking for months. But you need to put sleeping as a priority early on.
My best tip is to take at least one 20 minute nap a day, every day, at the same time while your baby is sleeping.
For example, if you can get your baby to sleep every day at 1pm, then you commit to napping from 1:00-1:20 each day at the same exact time. That will help you to get your body the much needed rest it needs and your body will get used to a break in the middle of the day. This should help you when it comes to tolerating those frequent late night wake-up calls from baby.
Your Uterus Is Still Enlarged
Now heres something interesting: Your uterus is only about 3-4 inches when your baby begins growing in it. Its worthy to note that it can stretch up to about 500 times throughout your pregnancy . Now, this takes time too. It doesnt happen overnight. Knowing this, the chances are that it also wont shrink back to its original size just as fast, dont you think so?
The uterus can take anywhere between 6-8 weeks to go fully back to what it was through involution . Now, this sounds like a long time to be having that postpartum belly, right? But try not to worry. The female body is quite good at bouncing back to shape under the right conditions.
See, you may experience some afterpains like uterine contractions and cramping that shrinks your uterus back to its size. This usually starts about 72 hours after delivery and continues until involution is complete . Some mothers suggest that breastfeeding can ease afterpains . Also, wearing a postpartum girdle can be particularly effective in reducing the intensity of these pains.
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Fastest Way To A Flat Stomach After Pregnancy
It’s only natural to want to jump straight back to your pre-pregnancy body. But give yourself a break! Your body just made a baby, and it will need time to recover and get back in shape.
The fastest way to a flat stomach after pregnancy is through healthy nutrition, getting adequate sleep, breastfeeding, exercise and decreasing stress. Giving your body a little time along with understanding more about how these health habits can play a role in getting that flat belly back.
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Retinol To Minimize Stretch Marks
Slathering on creams and oils to prevent stretch marks during pregnancy is always your best bet. But you still may develop deep purplish or pink lines. If youre worried about permanent scarring, theres good news: Retinoid creams derived from vitamin A can minimize the appearance of new stretch marks any that are less than a few months old. This is something you need to move on quickly, though. Once the marks have faded to white, its too late for the retinoid cream to work.
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Drink Plenty Of Water
Hydration is an important aspect of maintaining good health. When it comes to skin-care, water helps the skin retain moisture and improves elasticity. Other benefits of drinking plenty of water include reducing the risk of kidney stones, lowering blood pressure, aiding in digestion and weight loss, and even preventing wrinkles!
The best way to make sure you’re hydrating your body enough is to keep track of how much water you drink each day. There are many ways to do this, but two of the most popular methods are to use 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 throughout the day.
How To Tighten Up Stomach After Baby
Tighten loose skin after pregnancy Tip 8
You must already be aware that a series of repeated actions have an effect greater than the sum of their individual effects! In other words: applying only 1 or 2 of the tips above wont make much difference, but implimenting most or all of them can make a huge change in the long term.
Work towards new sustainable healthy habits!
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Focus On The Proper Core Strengthening Exercises
Core strengthening is not as simple as you might think when it comes to postpartum recovery. Theres a right way and wrong way to go about it. Its not all about the crunches actually I highly recommend you AVOID crunches postpartum.
What is most important is that you engage your core with proper form and proper progression. Postpartum women are very prone to injury due to the extreme changes that took place in their body during pregnancy and childbirth. Take caution and read this article about the 10 safest and easiest postpartum core exercises that can be done in the comfort of your own home .
What Is A Hanging Stomach Called
A common reason for this insecurity and anxiety around baring your stomach on the beach or at the pool is abdominal panniculus the scientific name for stomach overhang that hangs down in front like an apron of fat. This fatty tissue growth is not only uncomfortable and unsightly, but it is also a health risk.
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When Diet And Exercise Arent Enough
Its no secret that along with the glowing skin and other wonders that come along with pregnancy, some less desirable changes can also result. Studies have shown that on average, women are about 11 pounds heavier post-pregnancy than they were before becoming pregnant, and most women also report feeling some level of body dissatisfaction because of this. This negative self-image can lead to a host of negative health issues, both mentally and physically.
The problem is, though, that many of the body image issues that arise post-pregnancy cant actually be solved through diet and exercise alone. For one, the skin naturally stretches during pregnancy, which can leave excess or loose skin that just wont respond at all to exercise. Similarly, small pockets of fat, particularly in the belly, hip, and thigh areas, can actually be resistant to exercise, making it nearly impossible to lose.
Focus On Cardio For Increased Calorie Burn
Cardio is the best way to burn calories at a quicker rate. The more calories you burn, the more weight you will lose. Dont get me wrong, I love strength training , but the rate at which your heart rate increases with cardio is in no comparison to any other type of workout. Get a Fitbit Smart Watch to track your level of fitness day to day to see if you are making progress towards your weightloss goals.
Some great examples of cardio during postpartum recovery would be:
Mommy and Me Classes
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When Will My Postpartum Belly Return To Normal
While many new parents want to know when their body will “bounce back” or return to “normal,” the answer is nuancedand quite complex. Your size and shape before conception will affect your size and shape postpartum. Your activity level will play a role, as will the rate at which your stomach grew. Dietary decisions will impact your waistline, and genetics will affect how your body changes. The number of children you’ve had also matters. Baby number one is very different than number three or four.
That said, assuming your body will “bounce back” is part of the problemand is toxic, through and through. Some people never “bounce back” after birth. Rather, their body changes, taking on a new form. Some people return to their pre-pregnancy shape but find certain features have changed. You may have stretch marks or sagging skin, for example, and both are OK. There is no right way to look after having a baby. What’s more, no matter what happens postpartum, realize your body is strong. It is resilient, and you are exactly where you are supposed to be.
“Parenthood changes you, inside and out,” says Veronda Brooks-Bellamy, a therapist and life coach from Charlotte, North Carolina. “Remain present… shift your focus away from your stomach and, instead, toward you and your mental health.” Be patient. Have realistic expectations, and give yourself grace. “Your stomach is a badge of honor,” she adds, one which you should celebratenot meet with shame.