Exercises To Lose Lower Belly Fat After Pregnancy – The information in this program is designed for educational purposes only. It is not intended as a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your family doctor. Please consult a doctor if you have any questions or concerns about yourself or your condition. Information and advice is based on my own research and experiences. I am not a doctor or licensed physician. We make no guarantees or implied warranties, representations or endorsements. Use with your own caution and judgment as we are not responsible for any injury. This program is not intended for pregnant women.
When I get pregnant, the last thing I think about is my abs. My husband and I tried and tried for our little boy so we were so excited to find out we were pregnant!
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Exercises To Lose Lower Belly Fat After Pregnancy
I decided beforehand that I would do my best to embrace every change along the way—permanent or not. But I still have to remember one thing: When my body is not in control of a baby growing, I am in ultimate control of my body.
Post Natal Weight Loss
When I was pregnant I worked out five days a week and ate mostly healthy. Right after my son was born, I thought things would be easy to get back into the groove, oh boy was I so wrong!
Everything has changed. I no longer have time to go to the gym, which inspired me to create a home gym in a spare room. My husband and I decided to move to a bigger house when our son was 2 months old, so this further distanced me from wanting to exercise.
I didn’t start hardcore until 12-16 weeks postpartum. When I started, it was pretty easy for me to do two workouts a week. I am tired. I was weak with sleeplessness because of my beautiful newborn baby. I have so many excuses! But, I decided to stick with the new habit. I started waking up an hour earlier than my son to get my workouts in.
Finally my hard work paid off. Little by little my abs are starting to show. Then, before I knew it, I now had better abs than before I got pregnant! Who knows?
Why It’s So Hard To Lose Postpartum Weight
It takes hard work, dedication and determination to get your body back or create a better body than you had before.
My biggest advice to you is to remember that we are all in this together, but go at your own consistent pace. Every body is very different and so is every postpartum situation. Do the best you can and don’t worry about what others are doing.
When it comes to building your abdominal muscles and losing that upper layer of fat, it’s important to know what muscles are and what each muscle does. Some people often mistake the abdominal muscles for one big, flat muscle, but it’s actually four muscles working together in perfect harmony.
All muscles are equally important to each other, but the muscle I want to highlight the most here is the Transverse Abdominis or TVA. This muscle acts like a corset, supporting your internal organs and is essential for maintaining good posture. The real secret to flattening your abs after pregnancy is to rebuild all your muscles from the inside by activating the TVA.
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Bracing refers to isometric contraction of the TVA by contracting the abdominal muscles and holding them tight without movement. When bracing, imagine that you are preparing for a punch to your belly or preparing to lift a heavy object. The goal is to tighten the muscles without inhaling or stretching your abdomen. To activate the TVA with bracing, you perform an isometric hold in this position for 6 to 10 seconds. Release and repeat several times
Hollowing refers to a technique to activate the TVA that occurs when you inhale and contract the abdomen. To perform this technique, contract your abdomen and pull your belly button back toward your spine to make your abdomen as small as possible. After you complete this movement, hold this compressed position for 6 to 10 seconds in an isometric hold. Release and repeat
This is done by first building strength in the deep abdominal muscle, the transverse abdominis or TVA, and then functional control. You want to avoid exercises like crunches and oblique curls that involve the external obliques, rectus abdominis and external obliques. It is easy for these outer layers to overcome the relatively weak TVA after pregnancy. It causes the abdominal wall to bulge outward during labor.
After giving birth, this leads to the dreaded “mommy tummy” that never goes away. The reasoning? Many women are not taught
Losing Baby Weight After Pregnancy
The Abs After Baby workout program is designed to rebuild your abdominal muscles from the inside out—the way they should be!
There seem to be tons and tons of postpartum exercise plans for mamas out there; However, there aren’t many plans around the ever-popular caesarean section. One of the most common questions I get is: “How do I get rid of a mommy belly after a C-section?”
I, personally, don’t have a section, but I know how scary they can be whether or not you believe your stomach will ever look the same again. Many of my clients have sectionals- they are more common than you might imagine these days! C-sections take a toll on your pelvic floor and abdomen, and exercise is the best way to bounce back. Plus, knowing you’re taking charge of your own healing can make you feel better.
Let’s start with cardio. To lose the mommy belly, you need to burn off the weight or body fat you gained during pregnancy.
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One of the best cardio exercises for C-section mommies is taking your baby for a nice morning or evening stroll in his or her stroller! Yes. Walking adds up! Additionally, you don’t want to take things too fast or strenuously or you risk injuring yourself or rupturing your incision site.
Another excellent form of cardio is swimming—it’s relaxing and wonderfully soothing on your joints and muscles. You’ll burn more calories in less time than you might realize while walking in your pool!
However, don’t push yourself too hard and, as always, wait until your doctor gives you the go-ahead to start any exercise regimen regardless of whether you’ve had a C-section or vaginal delivery. Also, you can consult your doctor first to make sure these exercises are right for you.
Lie on your back with your knees bent, feet flat on the floor and legs hip-width apart. Slowly lift your buttocks and back off the floor. Return to starting position. Do 4 to 8 repetitions.
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Lie on your stomach with your palms flat next to your shoulders. Your elbows should be tucked into your ribcage. Lift your head and neck off the floor, but not so much that it puts pressure on your lower back. Inhale through your belly button as if you are trying to lift your pelvis off the floor. Return to starting position. Do 4 to 8 repetitions.
Place your feet 3 to 4 feet apart and place your hands on your hips. Extend your arms above your head and bend forward at a 90-degree angle. Return to starting position. Do 4 to 8 repetitions.
From hands and knees, activate your core muscles and raise one arm and opposite leg. You can look down while maintaining a neutral posture as you alternate sides. Repeat 10 times.
On your hands and knees, draw your belly button to your spine, rounding your back while exhaling. Arch your back as you lift your head as you inhale. Coordinate the movement with your breath as you repeat 10 times.
After The Best Exercises To Lose Belly Fat? Know This First
Disclaimer: All content herein should be considered opinion only. Always seek the direct advice of your own physician regarding any questions or concerns you may have about your own health or the health of others before attempting these yoga moves on your own. Also, don’t do any exercise until you get the all-clear at your 6-week postpartum check-up, as you risk opening up your incision. Also, avoid lifting anything or carrying heavy objects as well as fast movements.
Diastasis recti is a pregnancy and postpartum condition in which the right and left halves of the rectus abdominis muscle separate at the midline fascia of the body, the linea alba. Basically, think about splitting your “6-pack” in half.
It usually occurs after pregnancy because the growing baby puts more pressure on the abdominal muscles. If you experience diastasis recti, your stomach may look like a ridge
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