So, you’ve just gone through the incredible experience of giving birth! Whether it was wonderful or challenging, you now have a beautiful child. Aside from dealing with morning sickness and gaining baby weight, the journey was overall great. But now, you’re eager to get your pre-pregnancy body back. Losing the baby weight and strengthening your core can be tough and might even seem impossible. But don’t worry – keep reading.
With the guidance of our experts, you’ll reach your goals in no time, as long as you’ve been cleared by a physician. Remember, “what took 9 months to come out may take 9 months to go back,” so don’t be discouraged if you don’t bounce back like a tabloid celebrity.
First and foremost, new moms need to get enough sleep. It’s easy to neglect sleep, but it’s crucial for weight loss. Lack of sleep can lead to unnecessary fat storage. So, try to grab sleep whenever you can.
Another effective way to lose baby weight is through breastfeeding. Nursing burns around 500 extra calories a day, helping with weight loss. It also stimulates uterine contractions, which can help your tummy shrink faster.
Once your doctor gives you the go-ahead, start easing into exercise. Walking is a fantastic way to stay active. If you walk with good posture – standing tall, tucking your tailbone, and keeping your chest up – you’ll engage your core with each step.
To prevent Diastasis recti, where the abdominal muscles separate, you can do modified crunches. Instead of interlocking your fingers behind your head, cross your arms over your rib cage, and use your fingers to push your muscles toward your midline. This prevents the obliques from straining the rectus abdominus.
Additionally, focus on the transverse abdominus (TVA), the muscle that acts like a belt around your stomach. Proper breathing can help tighten this muscle. Inhale to expand your belly, then gradually exhale to draw your navel in slightly, imagining an elevator descending six floors. Do 10 repetitions and three sets each day.
Kneeling on all fours with your hands aligned with your shoulders and knees with your hips, keeping a neutral spine, is another good exercise.
Once your core is stronger, you can start with quick, calorie-burning workouts. These workouts should engage your entire body with little rest between sets, but avoid anything too strenuous at first.
For moms who had a C-section, take it slow and ensure you’re cleared for exercise. Begin with gentle exercises and gradually increase the intensity as your wound heals. Simple movements like lying on your back and curling your chin to your chest can be beneficial initially.
Start with core strengthening exercises, focusing on isometric abdominal squeezes. Tighten your abs for 20 seconds, repeating 10-15 times, and gradually build up. Ensure you’re pulling in your abdomen rather than pushing it out.
Proper nutrition is key to getting a flat stomach. Don’t cut calories too quickly, as this can harm both you and your breastfeeding child. Make weight loss sustainable by slowly reducing calories.
Including omega-3s in your diet can help with faster healing. Start taking them about two weeks after birth, with sources like fish and flaxseed oil being excellent choices.
Always get your physician’s clearance and start slowly. Remember, it’s not realistic to lose the weight you gained in 9 months in just a month. Strengthen your core with these tips, maintain a sustainable diet, and you’ll reach your goals with hard work and patience. Take care of yourself, mom – you’re incredibly important!