The Best Exercises to Flatten the Stomach After a C-Section
Jul 21, · Here are the few diet tips to reduce belly fat after the C section. 1. Drink Lots Of Water and Fluids: Drink lots of water after the delivery to maintain the fluid levels balanced and burn the fat . Feb 03, · However, one trick on how to reduce your tummy after a c-section is simply to eat healthy. Your body is going to require nutritious foods to promote recovery, produce nutritious milk for your newborn, and burn unwanted belly fat that accumulated during the last nine months. Top Three Home Remedies to Reduce Your Tummy After C-section Delivery.
After a cesarean section, it might feel impossible to get your body back into prebaby shape. But take heart, a little dedication and patience goes a long way in reducing your stomach after C-section.
While pregnancy itself takes a toll on your pelvic floor and abdominal muscles, C-sections cause even more stress to this area. Stomacy to this, extra care and dedication is needed to rebuild and restore the belly. While it may take more work, it is not impossible to lose the post-C-section pooch.
Always talk to your doctor before beginning an exercise regimen. This is especially important after a C-section as complications can arise.
Be sure to wait at least six to eight weeks before beginning to ensure proper healing of your body. After you are given what is the best way to kickstart a diet all clear, begin slowly.
Remember, your muscles have been cut and need extra care and work. Stop and consult your doctor if you feel any pain as a result afteg abdominal usage, as this may be an indication of undiagnosed complications. Eat a healthy diet to promote a flat stomach. Diet and exercise go hand in hand, especially when targeting the belly.
Cut out as much processed foods as possible, while increasing the amounts of produce, lean meats and healthy fats. Focus on the quality of your food, not the quantity. If you are breastfeeding, dieting is a no-no. You need at least 1, to stpmach, calories each day to maintain a quality milk supply if you are sedentary and more if you are active, according to the U. Department of Health and Human Services. This is because breastfeeding burns a ton of calories, c-xection you to lose weight.
It may even tighten your pooch, as nursing contracts your uterus and helps it return to prebaby size. One of the easiest ways reduxe begin losing weight after baby is by walking. This is a low-impact exercise that burns calories and helps rev up your metabolism. Walking, like most exercise, can help lift your mood agter increase your energy — much needed with all those sleepless nights. It's easy to get your baby involved in your walking routine too; all you need is a stroller.
If you don't enjoy walking solo, grab a friend, your husband or join a stroller walking club in your area. If you had a C-section in the last six months, after your doctor's OK, begin with only one or two abdominal strengthening exercises before slowly building up to more. If it has been more than six months, begin abdominal strengthening at a beginner's level and progress slowly.
Ensure you use proper form to help promote your healing and progress. Some women report that their abdomen feels differently afterwards, due to scar tissue and nerve f-section. If this is you, it may take longer to find the ability to contract and utilize these areas of your abdomen. Do not do situps, curl ups or crunches as part of your exercises after C-section to reduce your tummy until after your doctor has given you approval.
These can separate your abdominal muscles. Instead, begin with pelvic tilting exercises. Simply contract how to fabricate a gas tank abdominal muscles and use them to tilt your hips forward. These can be done sitting, standing or lying down. Do these daily or as often as you are physically able to begin restoring your abdominal muscles and promote healing. -csection to restore your abdominal and pelvic floor muscles by utilizing Pilates or yoga exercises.
These are low impact and focus on tightening the core. Always ensure you have proper form to prevent injury and maximize your workout. The plank is excellent at engaging your abdominal muscles hoq help tone your stomach after C-section.
Begin with a modified plank. Hold a pushup position with knees on the floor for as along as you can, making sure your abs are contracted the entire time and your back is straight. Once that is mastered and comfortable, try a standard plank. Hold what was ddt used for pushup position with your abs contracted and knees off the floor.
Do this several times a week or as often as you are physically how to install monorail track lighting. The bridge strengthens your pelvic floor, butt and hamstrings.
Lie on your back with your knees bent and your feet flat on the floor. Place your feet hip-distance apart. Contract your abdominal muscles to press your back into the floor. Maintain your abdominals and spine in this position throughout the exercise.
Lift your hips off the floor and toward the ceiling while pushing into your heels for stability. Hold this position for 30 to 45 seconds, lower your body and repeat three to five times several times a week. The modified cobra also helps with the pelvic floor. Begin on your stomach with your palms on the floor next to your shoulders and elbows tucked into your ribs.
Lift up your head and neck, not so much that it strains your back, and suck in your abs as if you were trying to what animals live in the african plains your pelvis off the floor.
Repeat four to eight times several times a week. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor. Rebecca Berry. Strengthening exercises can help tone your tummy after a C-section. Tip Losing overall body fat will help flatten your stomach after C-section. Post C-Section Belly. You Are What You Eat. Grab Your Walking Shoes. In the Beginning Try Pelvic Tilts.
Hold a Plank. Perform a Bridge. Modified Cobra Pose. Kaiser Permanente: Postpartum Fitness.
Post C-Section Belly
Apr 10, · Another key part of exercise after a C-section to reduce your tummy is strength training. Building lean muscle not only makes you healthier and more able to tackle motherhood, but it also revs up your metabolism, so your body burns more calories even when you're not exercising. Apr 19, · There's no such thing as spot reduction. In order to lose belly fat, you have to lose total body fat, some of which will come from your belly. Doing lots of abs after C-section also won't do anything to burn belly fat, although it will give you strength and muscle definition that you'll see once you get rid of your C-section pooch. Apr 02, · Do not do situps, curl ups or crunches as part of your exercises after C-section to reduce your tummy until after your doctor has given you approval. These can separate your abdominal muscles. Instead, begin with pelvic tilting exercises. Simply contract your abdominal muscles and use them to tilt your hips cgsmthood.com: Rebecca Berry.
So, you survived pregnancy and childbirth. Any mom will tell you: pregnancy and childbirth is no easy feat, especially if you have a C-section. While you are left recovering from the grueling task of growing and birthing a tiny human from your body, you are probably pretty surprised by the state of your tummy after baby and you want to know how to get rid of that hanging belly after c section.
Read on to discover tips and tricks on how to get rid of sagging lower belly fat at home after delivery. Most of the time, C-sections are performed due to medical reasons. Sometimes C-sections can be scheduled ahead of time whereas in other cases, they are emergency operations. Common reasons for a C-section include:. Before you even begin to think about losing the post C-section belly, you have to allow ample time to heal and recover.
Undergoing a C-section means your abdominal muscles have been completely cut into, and you have a surgical wound to mend. This wound must be allowed to heal, and your muscles must start to repair before you begin making any efforts to reduce your tummy area. It can take a number of weeks for this wound to heal, in some cases over 8 weeks, so be sure to give yourself enough time to heal before you start trying to rid yourself of belly fat.
Your doctor will be able to tell you how long it will take and what to be aware of. The excess fluid should work through your system within a couple weeks, and your uterus will begin to shrink, contributing to a thinning belly with little extra work on your part in the beginning.
After birth, whether you delivered vaginally or via C-section, it will take your uterus 6 to 8 weeks to shrink down to its pre-pregnancy size. Here are some ways you can lose weight after a cesarean section:. While this urge is understandable, remember that before you try any of the suggested remedies below that you get approval from your doctor, especially when taking on exercise for weight loss after cesarean section. Although you may feel great, your doctor will be able to evaluate how your C-section wound is healing and the state of your overall health.
No need to wait to start breastfeeding. As soon as your precious bundle of joy is born, you can start breastfeeding. Believe it or not, breastfeeding can actually help flatten your belly. How does breastfeeding burn so many calories? Well, the American Pregnancy Association says a breastfeeding mom will secrete and calories into breast milk per day. Because the body does not normally produce this highly specialized milk for baby, it has to work super hard to do so. To burn roughly the same number of calories through exercise, a pound woman would have to run a minute mile pace for 45 to 60 minutes every day.
Breastfeed to tighten up and lose weight! Generally, within 12 hours of surgery, doctors encourage new moms to get up and move around. Some women find that not having any pressure on the site of the incision is uncomfortable.
Others find their abs feel loose and unsupported. To combat this discomfort, some OBs actually recommend wearing a postpartum support belt or girdle. The jury is out in the medical community. While some OBs swear they help with postpartum discomfort and to compress the uterus, thereby helping it shrink, others think these waist trainers are nothing more than a gimmick. Whether or not it helps shrink your waistline, doctors have been recommending similar belts for people with back pain due to weakened abdominal muscles 3.
In the process, you may even help your uterus shrink and find its normal spot, speeding up the process of reducing your tummy and getting rid of that c-section overhang. While there is no way to totally get stretch marks to disappear, using anti-stretch mark cream does show benefits on new and existing stretch marks 4.
Plus, the act of massaging the lotion onto your belly can help with circulation in the abdominal region. If your baby takes a nap, you take a nap! Sleep is not only good for getting rid of that baby weight, but also helps improve your emotional health, which is closely linked to your physical health. Did you know that new moms who sleep less than 5 hours per night have a harder time getting rid of excess weight than those who sleep 7 hours?
This is likely because lack of sleep can cause systemic inflammation and a cortisol release. This hormone, known as the stress hormone, is often associated with weight gain, however, current research is inconclusive 5. When possible, ask your friend, neighbor, or loved one to help you with some of the other chores you need to get done. Keep in mind that you cannot and do not need to do everything by yourself.
You have an infant to take care of. Write down everything you eat and drink including your portion sizes.
Keeping a journal makes you more accountable with your dietary goals. You can also clearly see what you are eating and what easy dietary changes you can make to lose weight. There is a plethora of food logging apps, however, the old school pen and paper can work just as well. Choose a method that is easy for you and one you will stick to. Not only do breastfeeding moms need extra water to make milk, but drinking enough water and eating enough fruits and veggies with a high-water content may help you lose weight.
Plus, studies show a correlation between hydration and weight loss 6. Cucumber water is another delicious option. You can also nosh on snacks with a high-water content like watermelon, cucumber, celery, and lettuce. This simply means decrease the overall amount of junk food you are eating and fill up on fresh fruits and vegetables. Use your new mom lifestyle as motivation for changing your eating habits. Eating a diet rich in fiber and nutrients while drinking plenty of water will get your digestive system moving to promote regularity and feeling lighter.
Aside from not skipping meals, new moms should also choose healthy snacks to curb hunger and get adequate nutrition. When you hit the grocery store, remember to stock up on healthy, nutritious snacks rather than fatty and sugary items. Keeping such snacks in your home can help you fight the temptations that make the tummy struggle even harder. As we mentioned earlier, breastfeeding and milk production burns calories. In order to optimize your milk production abilities, here are some specific foods that may increase milk supply according to La Leche League.
Do it for the baby and for yourself! Many new moms struggle to find the time to work out while tending to their new baby. Instead of trying to cram a workout in while your little one sleeps, do a workout you can do with baby.
Go on a walk with your baby, use your baby as resistance for weight training, or check out your local gym. Many gyms offer programs like Stroller Strides designed to get new moms back in tip top shape while including baby in the workout.
You can also check out some at-home workouts you can do with baby here. While your abdominal muscles may be weak postpartum, try some planks! Unlike crunching exercises that repeatedly cause the split abdominal muscles to contract, planks offer constant resistance with minimal movement. Planks are great for stabilizing the core and led to closure of diastasis recti in one study. Start out with 2 plank sets at 30 seconds each and work up from there.
Kegels are a type of exercise that helps strengthen your pelvic floor. Pregnancy puts a lot of pressure on this muscle due to the added weight you were carrying around. In this exercise, you tighten your pelvic floor for seconds as you breath in and release as you breath out.
Never done Kegels? All you have to do is tighten your muscles like you would if you were trying to hold in your pee. For this exercise , lie on your back, with your knees bent. Slowly engage your deep core muscles to tilt your pelvis slightly up and back. Hold for 10 seconds. Then relax again.
A heel slide is simple. You lie on your back with your knees bent, feet on the floor. While pulling your belly button down towards your spine, slowly slide one heel down, so that your leg lies flat and then pull it back in slowly.
Then do the other side. Repeat up to 10 times to start. Remember to perform these exercises with proper posture and always keep the belly pulled in. Activating the core will build strength and pull your waistline in, beating the baby bulge. After the initial recovery period, you can begin to do some other exercises.
Abs exercises after c section are a great way to target your abdomen, but be sure to take it easy. Burn through that lingering belly fat by going on at least 3 brisk walks per week. You can carry your baby in a sling or push them in a stroller to increase the resistance and burn more calories.
Overall, exercise after c section to reduce your tummy is very helpful. For any of these home remedies to flatten your tummy, make sure you are working closely with your doctor throughout the whole process. Not only are you battling the physical hardships postpartum, but you also may be enduring new emotional and mental stress. Make sure to build a support network of friends, family and your healthcare provider so that you can accomplish your responsibilities and reach your goals.
With time, patience, hard work and being realistic, you can create a personalized plan to get rid of your post s-section belly! Have you already gotten started on your weight loss after cesarean section? Tell us all about your post-C-section weight loss journey in the comments below. She completed her dietetic internship at Edward Hines Jr. Amanda has a background in clinical nutrition, nutrition education, and experience working with populations like children, acute care, intensive care, outpatients, and eating disorders.