Getting in shape after pregnancy is not that hard. You might easily lose the accumulated fat around the belly in no time. Various researches have shown that losing pregnancy fat is good for health and bear multiple other benefits. However, it can take 6 to 12 weeks to get back to the pre-pregnancy state. Remember that losing belly fat after pregnancy requires discipline, patience and time. Also, women need to be extra careful when it comes to losing post-pregnancy weight. Consult a doctor before you indulge in any exercises, especially when you experience complications such as bleeding or headaches.
Get your caloric intake under control to reduce overall bodyweight.
It’s best to talk to your doctor about roughly how many calories you should be consuming after giving birth, but it’s very important to realize that in order to lose belly fat after baby, you are generally going to need to have an overall reduction in body fat.
This can mean that you need to reduce your daily calories (you may be in excess of your daily calories if you keep “eating for two”), and/or increase your daily calorie expenditure via physical activity and cardio. While the workouts above help you tone an after baby stomach, diet and physical activity will be what helps you lose fat after pregnancy that might otherwise cover up those muscles you have built.
To help speed up pregnancy weight loss, do 30 minutes of cardio at least 3 times a week, but ideally 4-5 days a week. If you need to, work your way up to strenuous workouts; if all you can do in the beginning is 10 minutes of cardio, start there and build on that. Low impact cardio is a good idea immediately after -water aerobics is an excellent choice both during and after pregnancy.
Be aware of your posture and how you hold your stomach.
Maintaining good posture and constantly pulling in your stomach slightly can make a big difference in the size of the waist after having a baby-both immediate and long term. Be assiduous about pulling your belly button in towards your spine and that will speed up the rate of your stomach returning to normal.
Abdominal Exercises after Pregnancy
Abdominal crunches: This is an effective way to firm up post pregnancy belly. While doing crunches, it is essential to be attentive to the quality of movements but doesn’t stress yourself too much. If you are a novice and don’t know much about exercises, then it is advisable to do crunches under professional guidance. You can use either exercise in the supervision of a personal trainer or can learn the right technique and do it yourself later.
Flutter kicks: By doing flutter kicks you will not only lose extra fat but can also tone the underneath muscles. One requires to do this exercise for a few minutes on a daily basis to get stronger abs muscle. For doing this exercise, you must lie on your back with your hands behind. Now try to lift your legs above the ground and make gentle but quick motions like you are swimming on your back.
Hip raises: It is another helpful abdominal exercise to lose belly fat after pregnancy. You have to lie on your back with your legs at a ninety-degree angle, i.e. straight up in the air. Now place your hands under your buttocks and try to raise your hips few inches above the ground. Try to lift your hips without taking help of your hands, if needed give a gentle push with your hands.
If you are trying to get rid of excessive fat gained during pregnancy, then start with some aerobic training. With consistency, aerobic training you can burn extra calories and increase your metabolism. Make sure that you before the steady pace of your aerobic exercise you must have a warm-up session of about 5 to 10 minutes. Keep the level of your workout easy at the initial level and increase it as you get habitual to it. Aerobic exercises must be done from two to three times on a weekly basis.
Walking is an excellent aerobic exercise and is helpful to burn fat deposits. A simple walk can maintain your fitness during pregnancy and is also useful in losing belly fat after pregnancy. You can go out for a walk and get benefited by fresh air and vitamin D as well. Besides this, if you have a treadmill then use it while your baby is sleeping.