Exercises To Lose Belly Fat Post Pregnancy – All fluid and excess fat gained during pregnancy can be reduced with proper diet and exercise. In this article, we will tell you the effective exercises to reduce belly fat after pregnancy and provide you with the much-needed information.

However, it is recommended that you consult your doctor and get the green signal to avoid any unforeseen complications before you start doing heavy exercises to reduce belly fat. So try these simple exercises.

Exercises To Lose Belly Fat Post Pregnancy

Exercises To Lose Belly Fat Post Pregnancy

Weight loss during pregnancy usually takes 6-12 months (1). The rate and degree of balloon shrinkage depends on:

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Doctors and physical therapists usually recommend waiting six weeks after a vaginal birth and eight weeks for a cesarean. However, women who have had an uncomplicated pregnancy or delivery can start a light exercise program early, such as walking, pelvic floor muscle development, and stretching.

In cases of complications such as normal delivery, caesarean section, and postpartum hemorrhage, it is necessary to consult a doctor before exercising (2).

Avoid fad diets to avoid weight loss and fat loss after pregnancy. They may help you lose pounds at first, but the first few pounds you shed are fluid and will soon come back (1).

Mom blogger Sondra Tillingast emphasizes the need for post-pregnancy exercise, “My husband and I agreed that I needed some ‘quality time’ before returning to work after our daughter was born. So every day she took over baby duties and I could go downstairs and do 30-45 minutes of continuous exercise. Even on days when I was exhausted and unable to move, let alone sweat, jump, skirt, or push-up, I always felt better after a good workout and in a better mood than when I started (me ).”

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Depending on your health, it is best to start exercising only with your doctor’s approval. Here we suggest exercises that will help you shrink your stomach. Note that the results are anecdotal.

This is one of the pelvic floor muscles that can tighten the abdominal, lower, and thigh muscles.

Yoga has many benefits for your body and mind. It can also help reduce belly fat. You can start practicing at home or take yoga classes under a certified yoga instructor (6).

Exercises To Lose Belly Fat Post Pregnancy

Pilates is one such exercise that makes your body flexible and balanced. It includes a series of moves and poses that will help improve your body’s strength and coordination. Take deep breaths and relax while doing this exercise. Join a Pilates class and do it under the guidance of an expert (7).

How To Reduce Belly Fat After Pregnancy

This low-impact, low-weight workout will help tone your abs. Unlike other exercises that help strengthen muscles, it does not stress the joints and ligaments. You can swim laps, jog or join aqua aerobics classes.

This is a variation of the crunch exercise. Sit on the floor and raise your legs as you cross them. Place your hands as if you are holding the ball and try passing the imaginary ball from left foot to right foot and vice versa. You’re stretching, twisting, and crunching while doing this exercise.

It is considered an effective exercise for burning belly fat as it helps to tone and strengthen the abdominal muscles after delivery.

This exercise will not only tone your abs but also help you lose belly fat if done correctly.

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Before doing any of these exercises, you should consult your doctor and take precautions.

If you tend to overexert yourself, your body will give you a warning signal. See your doctor if you experience any of the following:

In general, this usually happens because the uterus and growing baby overstretch the abdominal muscles during pregnancy. In some cases, the separation of the right and left abdominal muscles can cause the abdomen to bulge, medically known as diastasis recti (8).

Exercises To Lose Belly Fat Post Pregnancy

Bowel flattening is a traditional technique that also plays a role in modern medical practice. You can wrap your belly for at least 10-12 hours every day for 40 days or more. People who use a gastric band are likely to return to their pre-pregnancy state after 6-8 weeks (9).

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If you had a flat stomach before you got pregnant, you can get it back with a balanced diet and exercise routine. It depends on the density of the skin (the degree of laxity you have developed), the muscles that don’t stretch much, and your overall health.

There is no scientific research linking warm water to reducing belly fat. A balanced diet and an active lifestyle will help you get rid of excess body weight and lose all body fat.

You may or may not lose body fat while breastfeeding. Although some studies suggest that exclusive breastfeeding helps burn calories faster (10) (11) (12).

An abdominal girdle can be used 2-4 days after normal delivery or 10 days to 2 weeks after cesarean delivery (13). There is not much information about when it is too late to start using. If you think it’s too late, see your doctor.

Post Pregnancy Exercise

Gaining weight during pregnancy is normal and helps meet your baby’s nutritional needs. However, most women look for ways to get back in shape after pregnancy. In addition to a healthy diet, these exercises to reduce belly fat after giving birth are very effective. However, you should follow safety rules to avoid stress and complications and enjoy the benefits of these exercises. So remember to consult a specialist before exercising if you have any underlying conditions.

Postpartum abdominal exercises are essential for recovery and recovery after childbirth. However, it is important to follow a few general guidelines to prevent discomfort when performing these exercises. Check out the infographic below for valuable advice on postpartum abdominal exercises.

Get ready to flatten and tighten your lower belly after giving birth with this workout from the experts! This exercise will help restore your pre-baby body.

Exercises To Lose Belly Fat Post Pregnancy

I. From mommy flab to mommy abs – 7 useful tips for getting your body back after giving birth;

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The article is written after analyzing the research work of expert authors and institutions. Our references consist of sources identified by relevant industry authorities. You can learn more about the accuracy of the information we present in our editorial policy.

9. Cindy-Lee Dennis et al.; Traditional practices and rituals in the postpartum period: a qualitative systematic review; Arizona State University Embryo Project (2007).

Dr. Mojgan Sayyad specializes in obstetrics and gynecology, and his area of ​​interest is gynecology. A Fellow of the Royal College of Obstetrics and Gynecology and a Fellow of the European Society of Aesthetic Gynecology, Dr. Sayyad’s focus is gynecological plastic surgery, including intimate surgery. After graduating from Shiraz University in Iran, Dr. Sayyad… read more

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content on pregnancy, pregnancy, birth and postpartum. She graduated from Loyola Academy of Osmania University in Biotechnology and Genetics and received a certificate in “Nutrition and Lifestyle during Pregnancy” from Ludwig Maximilian University of Munich (LMU). He was doing health and… more

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Swati Patwal is a clinical nutritionist, Certified Diabetes Educator (CDE) and mother of a young son with over ten years of experience in various aspects of nutrition. She began her career as a social responsibility project coordinator for a project promoting healthy eating and active lifestyles for school-aged children. Later, he worked as a nutrition faculty and clinical nutrition coach … more

Aniesha holds a BSc in Biotechnology from USTM, Meghalaya and a MSc in Applied Microbiology from VIT, Vellore. With two years of experience, he has worked on various research projects in Food Science. Additionally, he has experience as an R&D Project Intern at Oil India Limited. Congratulations, you had a baby 3 months ago (or maybe 3 years ago) and now, as Jennifer Garner says, “How do I get rid of my baby bump?” wondering. that. The two main causes of a baby bump are a ruptured abdominal wall or diastasis recti. The good news is that both of these issues are fixable and completely within the reach of every mom.

Most pregnancies develop some degree of diastasis recti, which is a greater than normal separation of the two muscle fibers of the rectus abdominis. When the soft connective tissue between the rectum (linea alba) weakens and thins, the abdominal muscles are separated from each other.

Exercises To Lose Belly Fat Post Pregnancy

Detachment of this muscle may result in postpartum depression

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