Publish Pregnancy Workouts How to shed Stomach Fat after Pregnancy

 

How To Lose Belly Fat After Pregnancy

Video taken from the channel: Momspresso


 

How to Reduce Weight after Delivery | Post Pregnancy Weight Loss

Video taken from the channel: Littles Parenting


 

Getting back in shape after pregnancy

Video taken from the channel: UW Medicine


 

Post Pregnancy Exercise To Reduce Tummy

Video taken from the channel: Homeveda Parenting


 

How to flatten post-pregnancy belly

Video taken from the channel: Fox News


 

How to Lose Belly Fat After Pregnancy | 5 Effective Exercises | HER Network

Video taken from the channel: Joanna Soh Official


 

Postpartum exercises after 6 weeks

Video taken from the channel: Novant Health


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. Get moving! 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. The first month or two after birth are the most important in shedding extra belly fat.

To help speed up pregnancy weight loss, be sure to exercise consistently. Try to do 30 minutes of cardio at least three times a week, but more if you can. Low impact cardio is best for the first few weeks–don’t strain your body if you’re still recovering.

Lie on your back with your knees bent and a pillow under your hips and another between your knees. Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your. First, focus on your cardio to burn calories.

Most of the pooch is going to be stored fat left over from pregnancy. This is where walking can be one of your best exercises, not crunches. Crunches and ab routines (believe me, I was a Pilates instructor) are only going increase your muscle stamina, or make your muscles bigger and stronger. By cutting out two sodas and a bag of chips per day, you could cut about 500 calories from your daily diet, which equates to about 1 lb. per week.

Train with weights two or more times per week. Building lean body muscle will help speed up your metabolism, which helps you burn off the belly fat at a faster pace 3 ⭐. Cardio exercise can help burn fat and tone your muscles.

Try brisk walking, swimming, jogging, or riding a bike. Before beginning a new routine, ask your doctor if it’s okay to start being active. If you gained a lot of weight during pregnancy, losing some of those pounds can help reduce your belly.

A low-calorie diet can help you lose weight, but give nature and exercise time to work first. Wait at least six weeks – and preferably a few months – before cutting back on calories, especially if you’re nursing. After delivering a baby, whether that be vaginally or via cesarian, your body is going to need some time to heal.

Most doctors will clear you for exercise on average 6–8 weeks postpartum, but your body will still need some time to ease back into it. Key Points For Post-Partum Belly Fat Loss: Post partum Belly fat is a reality and will go away with time. Be patient! Exercise but prefer to start with low intensity exercise. Diet is crucial so be smart about it.

Breast feeding is a natural way of post partum weight. Include plenty of fibre-rich foods, such as oats, beans, lentils, grains and seeds, in your diet. Include a starchy food such as bread, rice, pasta (preferably wholegrain varieties for added fibre) or potatoes in each meal.

Go easy on high-fat and high-sugar foods, such as biscuits, cakes, fast food and takeaways.

List of related literature:

Part 3—exercise in the postpartum period.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Here are two exercises to help combat baby belly, even if your baby isn’t a baby anymore!

“Every Day Is Mother's Day” by Darrin Zeer, Katy Dockrill
from Every Day Is Mother’s Day
by Darrin Zeer, Katy Dockrill
Chronicle Books LLC, 2011

A clinician or pregnancy book can recommend several simple exercises appropriate for the weeks after childbirth, including Kegel exercises to restore vaginal tone, and leg slides, head lifts, curl-Ups, and pelvic tilt exercises to strengthen abdominal muscleS.

“The New Harvard Guide to Women's Health” by Karen J. Carlson, Stephanie A. Eisenstat, Stephanie A. Eisenstat, M.D., Terra Diane Ziporyn, Alvin & Nancy Baird Library Fund, Harvard University. Press
from The New Harvard Guide to Women’s Health
by Karen J. Carlson, Stephanie A. Eisenstat, et. al.
Harvard University Press, 2004

Balogh A. Pilates and pregnancy.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Pre-pregnancy exercise routines should be resumed gradually.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

If inactive before pregnancy, do not suddenly start strenuous exercise.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

Aim: To strengthen your innermost abdominal layer (transverse abdominis), which provides core stability and lets you actively push your baby out.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

• Reduce the intensity of workouts in late pregnancy.

“Maternity and Pediatric Nursing” by Susan Scott Ricci, Terri Kyle
from Maternity and Pediatric Nursing
by Susan Scott Ricci, Terri Kyle
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2009

Exercise may begin soon after birth with simple exercises such as arm raises, leg rolls, and buttock lifts and proceed as the woman feels beneficial.

“Perinatal Nursing” by Kathleen Rice Simpson, Patricia A. Creehan, Association of Women's Health, Obstetric, and Neonatal Nurses
from Perinatal Nursing
by Kathleen Rice Simpson, Patricia A. Creehan, Association of Women’s Health, Obstetric, and Neonatal Nurses
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2008

If time to exercise is an issue, find creative ways to incorporate baby into your routine, such as putting the baby in a pack while you walk, or even using your baby as a weight—for example, lying on your back and lifting baby up and down over your chest.

“Natural Health After Birth: The Complete Guide to Postpartum Wellness” by Aviva Jill Romm
from Natural Health After Birth: The Complete Guide to Postpartum Wellness
by Aviva Jill Romm
Inner Traditions/Bear, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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15 comments

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  • It is really an eye opener information. I am a mother of 6 years old kid and i am doing workouts since last 2 years. But it is really not affecting my belly fat. I gained 20 kgs weight in pregnancy still i am 6 kgs overweight. Actual problem is my sagging lower abdomen. I feel low in confidence sometimes when have to wear short tops/crops. Now i have started your exercises since a month back. Does it take so much of time to completely get-rid of this abdominal muscle gap. Can i do plank also? Thanks for your guidance Nika.

  • My kid is already two and half years old. Can I still do this exercise? and if I do, how long should I do it before I can start the traditional exercise?

  • Include Apple Cider Vinegar in your diet, and in no time you will reach to your weight loss goal. It is one of the most effective element when it comes to losing weight, do your research.

  • thank you ladies, I appreciated this and will go back to basics. the things you said about doing exercises and not seeing a difference really resonated with me. I will comment again in a few months lets see the difference! and thank you again for being honest about the tummy skin xx

  • This is the video what I have been expecting for more than three years.. Really I am happy… Thanks for making me to feel confident.

  • Hi,
    I had 2 fingers separation nd i did these exercise for one month then it came to 1.5 fingers so i started both leg raise exercise but separation became 3 fingers. Kindly suggest wat shud i do now.

  • Workouts might supplement with weight loss but the basal part of the weight loss regime is your metabolism that encourages the gat melting, what exercises do is to strengthen muscles and promote digestion, you better see your intake and to enhance the outcomes you can try “mummy magic weight loss tea” by secretsoftea.com. This is exclusively herbal so nothing to lose trying this formula.

  • Hi, how are you? Dear
    Wen I started doin this exercises for abt an hr. Suddenly my body temperature raised up.. It was like having fever it lasted for abt 6 hr. What may be the cause. Am a mother of 3 months old baby girl.

  • Yeah, I too am guilty of jumping through diet plan to others as well, I do believe that I must have tried every weight loss program that was available, but eventually not one of them made it easier for me to lose and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my cooworker who told me incredible things about it and so far to date I have effectively dropped 17 pounds within 3 weeks!

  • Hi i am trying these Excersises since 2.5 months twice a day but very little change i have seen till date. How long does it take. Please help

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  • Wow! This is my second delivery and I actually have diastasis recti!!!! 3 fingers wide! Thanks to the “finger test”
    Now I understand why the exercise I have been doing isn’t working��
    I’m 4 months postpartum. I hope this really works for me. Thank you

  • I read many superb opinions on the net about how Custokebon Secrets can assist you lost crazy amounts of weight. Has any one tried this popular fat burn diet plan?

  • HEY
    FATTIES not the ones who were smart and didn’t use being pregnant as an excuse to piggy out.
    But to those fatties who were fat before and just got fatter. You’re useless and sick in the head. Get help and stop eating

  • I did 3 sets of this exercise and felt very good and was even sweating though it felt so easy like I wasn’t doing anything. However I felt a little dizzy is this okay? Considering I did it for the first time. I only discovered that I have had diastasis recti about 3 fingers deep when I saw this video.