After nine long months of carrying your baby inside of you and watching your body warp and change into something you don’t even recognize anymore, we know you can’t wait to get rid of your maternity clothes and get back into your old pair of jeans again.
What can you read in this article?
- 11 tips for a flat tummy after pregnancy
- Ideas for nutritious snacks
It is so tempting to start searching for tips for a flat tummy after pregnancy, but many experts warn that there are wrong ways of doing it (and right ways, too!)
Weight loss after pregnancy takes time, but it’s definitely possible once you set your mind to it. Just don’t go about it the wrong way – by comparing yourself to other mommies or going on a crazy crash diet.
Don’t forget that you still have to nurse your body back to full health while breastfeeding your newborn. And every mommy loses weight at their own pace. But to help you on your journey, here are 6 tips for a flat tummy after pregnancy.
11 tips for a flat tummy after pregnancy
1. Focus on you
Why compare yourself to other moms – you do you best! Follow these tips for a flat tummy after pregnancy. | Source: Flickr
Don’t scroll through your Instagram envious of other moms losing their pregnancy weight. Focus on you. When you stop comparing and start putting the spotlight on yourself, you will know how far you can push yourself in your quest to bounce back to your old body. You will get better and you will get stronger with every passing day.
2. Make the time
It’s a challenge to juggle your kids and your needs, but you have to take the time to exercise or it will never happen. Don’t be guilty about not devoting 100% of your time to your new baby.
Your needs should come first, and health is number one on the priority list. Get out there and start working out, even if it’s only 10-15 minutes a day. You will be surprised to see how effective 10-15 minutes of being active can be!
If you had a normal delivery, most doctors recommend waiting six weeks before beginning activities to lose baby weight. If you had a cesarean delivery, however, you may have to wait up to 8 weeks. When your doctor gives you the go-ahead, Pilates and barre sessions can help you improve your core.
Image from Shutterstock
3. Get creative
No need to register for a gym, especially when you can only spare so little time a day. Instead, take a brisk walk around your neighborhood with your baby in tow. Or challenge yourself to push the baby in a stroller up a hill to boost your upper body and leg muscles.
No time for going out? Jump around, do high knees, squats, wall push-ups, and lunges while baby is taking an afternoon nap. Get on YouTube – there are plenty of videos online to guide you. Or check out these techniques.
4. Take it easy
Don’t put too much strain on your postpartum body, even if you’re desperate for tips for a flat tummy after pregnancy. | Source: 123rf
You’ve done it before. You know that an extreme workout is a piece of cake. But although you have the spirit, your body may not be able to keep up, especially if you are 6-12 weeks postpartum.
During this time, your body is still trying to heal itself. Strenuous exercises could make things worse like an injury or affect your breast milk. Don’t worry, your time will come once more.
5. Watch what you eat
It’s not just about moving your body, but also what you put into your body. Healthy meals should be on top of your shopping list. Eat more lean protein and whole grains, and snack on fruits and vegetables.
Healthy fat from avocado and olive oil is good for your body too. Avoid potato chips and don’t ever eat your baby’s leftover food. Keep it on the fridge or throw it away.
So here are some simple, tasty, and nutritious snacks:
- high-fiber cereal to keep your digestive system operating smoothly (no one warned you that sluggish intestines are normal after birth – blame your battle-weary digestive system and hormones)
- chop up fruits and vegetables
- plain yogurt with granola or dried fruit (no extra sugar)
This is not, however, the greatest moment to begin a calorie-restricted diet. You’ll need the nutrition to keep your energy levels up and to help your baby grow.
Consult a dietitian for the best meal plan. They’ll help you receive the essential nutrition for your baby while also boosting your energy levels without putting you at risk of overeating.
The basic rule is to stay away from processed foods, sugar, alcohol, and stimulating beverages. In addition, including homemade bone broth in your meals might provide a nutritional boost. They are an excellent source of collagen.
Finally, increase your intake of lean and plant-based proteins, as well as healthy fats. They’ll keep you fuller for longer, making it easy for you to avoid snacking in between meals and reducing your risk of overeating.
Image from Shutterstock
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6. Workout with baby
How about trying baby-wearing exercises – carrying your baby while working out can improve your core and posture. It is also a bonding with your baby and losing all the postpartum weight at the same time.
Allow your baby to join in the fun after she is at least 4 months old. Lay on your back with your knees bent and your feet flat on the floor.
Place the baby on your pelvis, facing forward, and support her with her arms. Inhale as you pull your belly button toward your spine, then exhale as you slowly elevate your bottom and back off the floor, one vertebra at a time, until your body is in a straight line from chest to knees, retaining a firm grip on your baby.
Alternatively, start inhaling and lifting the baby above you while contracting your abs; exhale while lowering the baby back to your belly.
7. Correcting your posture
Here are some things to consider each morning to improve your posture and flatten your abdomen after pregnancy:
- Lift your chest and roll your shoulders back. Imagine a rope dangling between your breasts, pulling you higher.
- Take a deep breath in and pull your tummy in from your belly button as you exhale.
- Avoid tucking or squeezing your glutes. Maintain a slight arch in your lower back. This is referred to as the neutral position.
- Set yourself up for success by holding this position for a few minutes first thing in the morning. Practice as much as possible!
You can help your pelvic floor work properly and bring your abs up and in by practicing basic posture and alignment techniques. There will be no more slouching and pooping!
8. Put on a Postpartum Girdle
The practice of wearing postpartum girdles after childbirth has been around for a long time. This is most likely owing to the use of medical-grade stomach binders, which are known to speed up the recuperation process.
Wearing them for a day or two after delivery can be really beneficial. All of them will provide support for your stomach and lower back, as well as a flatter stomach, but they will not modify your shape.
Here are the advantages of using postpartum girdles:
- They help to circulate blood
- During workouts, they provide support for your stomach and back muscles.
- Postpartum girdles can help to speed up the process of uterine involution and alleviate the pain that it causes.
- They help you stand taller.
These advantages make them particularly useful for accelerating postpartum recovery and reducing baby tummy fat. If your doctor prescribes a belly wrap, you’ll most likely wear it for 6 to 8 weeks, for 10 to 12 hours every day. Isn’t it tempting? Keep in mind that you still need to work on your abs before you can fully say goodbye to your stomach.
9. Continue breastfeeding
Breastfeeding your child has a number of advantages. For one thing, you get to bond with them while providing them with the right nutrition and helping to boost their immune system. Breastfeeding, on the other hand, plays a vital role in postpartum weight loss.
Breastfeeding can cause you to lose 300-500 calories each day. This will help to accelerate weight reduction and, as a result, minimize the post-pregnancy belly pouch.
10. Get A Postpartum Massage
To enhance your physical and mental wellbeing postpartum, sometimes all you need is a little self-care. Postpartum massages might help you recuperate faster by increasing blood flow to your abdominal area. Massage oils also nourish and increase the elasticity of your skin, making them an ideal solution to deal with loose skin.
This exercise can also cause the production of pleasure chemicals like oxytocin, which promote involution substantially. So, certainly, a little self-indulgence will help you return to your normal uterine size.
Women who have had a c-section, on the other hand, should wait until they have fully recovered before obtaining massages. Before arranging an appointment at the massage parlor, it’s a good idea to seek your doctor’s approval.
11. Apply topical lotions
While there are topical creams on the market that claim to shrink your stomach, you should be cautious before purchasing one. Collagen and vitamins A, C, E, and K should be present in the majority of these.
Not only will massaging them on your tummy enhance blood flow, but it will also tighten your flabby tummy. For the best effects, though, you can make your own lotions.
Image from Shutterstock
A mixture of 250ml fresh grape extract in 750ml extra virgin olive oil is one of the greatest homemade lotions. Before adding the pulp to the olive oil, sieve it.
Allow the blend to sit in the sun in a bottle for a week, shaking it at least twice a day. Topical application of this blend will give you a flat tummy.
You’re eating well, exercising, and working on your abs, but your tummy remains. So, what’s next?
Don’t be concerned if you still have a tummy three or six months after giving birth.
It’s important to remember that weight increase is common throughout pregnancy. And now that you’ve given birth, your postpartum belly is getting used to not carrying a baby around.
You don’t have to rush your body’s healing. Give it time and you’ll get to where you want to be. If you feel like the baby’s weight has become a permanent part of you or if you have any other concerns, seek advice from your health care provider.
Updates by Matt Doctor