A saggy belly is quite common after delivering a baby and many of us are too concerned about that since even after having delivered the baby, we still look pregnant.
The good thing is that you are not alone, many are in the same boat and the post-pregnancy belly fat you have gained is quite common and nothing to be frustrated about.
What happens to the body during and after pregnancy?
Pregnancy makes our bodies very different. A whole new being forms in our body and makes its place inside, pushing all the vital organs aside to settle in a relaxed position. An average newborn weighs around 7 pounds, but a new mommy gains weight of around 11-40 pounds, which is not easily shed even after having delivered the baby.
The post-pregnancy belly fat is due to the hormonal imbalance in our body, the fat accumulation as well the separation of abdominal muscles due to the pressure of birthing.
Weight loss prognosis after childbirth:
The body loses weight slowly. At first, the baby’s weight which is on average around 7 pounds is gone right after birth. Then further within the first week after childbirth, an additional 8-12 pounds is lost as the uterus contracts and goes back to its place. However, the complete loss of this weight gained throughout pregnancy may take a year to be honest. But be patient, relax, and just do these simple exercises to speed up post-pregnancy belly fat loss.
Kegels
Pregnancy makes your pelvic floor muscles weak and can lead to problems like dribbling of urine right after urination or after sneezing, coughing, etc. Kegels not only help tighten your pelvic floor muscles but also aid in belly fat loss and they are super easy that can be done even 1 hour after childbirth.
How to do it? If you are well aware of your pelvic muscles, then Kegels can be done in any position. They require you to tighten your pelvic muscles for a few seconds and then relax.
But if you can’t identify those muscles. Just lie down on your back, and contact your lower body muscles by trying to push the belly button inwards. Hold this for at least 3 seconds and then relax for another 3 seconds. Repeat the process of contractions and relaxation at least 10 times in a single drill. Do such a drill 10-15 times a day. Be careful, to only tighten. Your pelvic muscle and not abdominal or thigh muscles. And breathe freely while exercising.
V-ups
V-ups involve two types of exercises within themselves, leg raises, and crunches. Not only do V-ups cut down excess belly fat after pregnancy but also strengthen the core, back, shoulders and leg muscles. But do not do v-ups until 6 weeks after delivery because they may render damage to the connective tissue in your abdomen.
How to do it? Lie on your back and extend the arms behind your head. Keep both your feet together and toes pointed. Then keep your legs straight, lift them up and simultaneously raise your upper body off the floor. Keep the core muscles tight when you reach for toes with your hands. Finally, lower yourself back slowly to the starting position. Relax for 2-3 seconds and start again. Repeat these for at least 10 repetitions in a single go and do the drill 10 times a day and see how magically it flattens your tummy.
Planks
Planks can be so helpful to lose belly fat if done appropriately. Care must be taken while doing planks to cut down the belly fat that doesn’t lower down your tummy while doing planks, otherwise, you won’t get the desired results
Besides targeting belly fat, planks are great to tone your abs and back muscles.
How to do it? To carry out a forearm plank, begin on all fours with your torso flat. Tighten your belly muscle groups to assist your spine directly. Set your forearms flat on the floor and extend your legs out instantly so only the toes and forearms are touching the floor. Hold this position for 20-30seconds. To do a side plank, instead of facing the floor, face the sides and hold the body in the air in a sideways position. You can do planks as much as your endurance allows, on average it is advisable to do planks 10 times a day. But do not start planks before 6‐12 weeks of childbirth
Reverse Crunches
Reverse or Bicycle crunches differ from regular crunches in the way that they involve more muscle groups compared to regular ones and target specifically belly fat. Lie down on the floor on your back.
How to do it? Lie on your back on the floor. Place your hands under your head and bend your knees to make a right angle of the thighs with the floor. Bring one knee to your chest while keeping the other one in the air. Then bring the other one closer to the chest while the former one remains in the air. Do these movements in alterations as if pedaling a bicycle. Care must be taken of the body and they should be avoided at the beginning of the postpartum period and only be performed after 8-12 weeks of childbirth.
Flutter kicks
Flutter kicks are like movements involved in swimming but they are done on the ground and are excellent to reduce belly fat. Besides flutter kicks also tone core, back, and hip muscles. Flutter kicks essentially work on the lower abdomen to cut down postpartum belly fat.
How to do it? Lie down on your back and place your hand under your butts. Keeping the lower back on the ground, lift the right leg slightly above the hip, and simultaneously lift the left leg a few inches above the ground. Then with a jerk, alternate the movements of legs so as to make a flutter kick movement. Repeat for as many repetitions as you can in a single drill and do this exercise around 10 times a day for best results regarding postpartum belly fat reduction. These should be performed after 6 weeks of childbirth period at least.
All the post-pregnancy belly fat loss exercises mentioned above must be done after consultation with your gynecologist or a physical therapist. Be careful not to exhaust yourself while exercising as your body is weak during the postpartum period. Also, discuss any technicalities with your healthcare practitioner to get the best results!
