Every woman desire a flat tummy, and getting it seems harder after pregnancy, and as such many are in search of a way to Achieve And Maintain Flat Tummy After Delivery. if you are also asking this question, then read on as we will provide you with effective ways to achieve and maintain a flat tummy after delivery.
So many women are worried about how they would look after having kids, most especially how big and protruding their abdomen would look. Some women have refused to have kids and some decided to look for surrogate mothers to carry their baby (and give birth to their babies) all because they still want to maintain flat tummy and sweet 16 body, but not to worry this article would provide you with a few effective tips to trim down that tummy and look sexy in that dream dinner gown of yours.
How to Achieve And Maintain Flat Tummy After Delivery
Before we talk properly on the things a woman who has put to birth can do to return back to her normal abdominal size or tummy size or to achieve a flat tummy, let’s talk about what the body does on its own to restore the woman’s body back to normal.
Normal Body Response after Delivery
After a woman gives birth to her baby, the body begins to get rid of the remaining blood and tissue inside the uterus (womb). The woman begins to experience vagina discharge (containing blood, mucus, and tissue), this discharge is known as Lochia. The woman would experience this discharge for about 4-6 weeks (after childbirth).
Apart from Lochia discharge, the womb (uterus) undergoes contraction which enables the uterus (womb) to shrink back to its regular size. This contraction (shrinkage) can make the woman feel abdominal cramps but pain reliefs and analgesics can be taken.
Someone may ask, why does the abdomen of a new mother not return to its normal size even after delivery, Lochia discharge, and uterine contraction (shrinkage)? Well, the abdominal muscles and connective tissues have been stretched out in order to make enough room for the baby as it grows and these stretched muscles and connective tissue needs time to return back to normalcy.
Depending on the Body Mass Index (BMI) of the new mother, after the first month of delivery, the woman is supposed to lose at least 8-9.5Kg of weight. Also as she breastfeeds, she tends to lose weight as well because about 400-500 calories daily is used to make breast milk for the baby (daily).
Note: it is important to breastfeed a newborn (exclusively) for 6 months.
It is recommended that a new mother waits for at least 8 weeks before she starts any formal exercise, to give her body time to heal.
For a new mother to effectively lose abdominal or tummy fat or postpartum belly, she needs to carry out an exercise that would target her abdominal muscles. Strenuous exercise(s) is not necessary to avoid overworking the muscles.
As a new mother what do you do, how do you start exercising and what kind of exercise do you indulge in?
A new mother can Achieve And Maintain Flat Tummy After Delivery by:
- Going for walks – Start with short distant strolls
- Breathing deep alongside abdominal contraction – This is one of the easiest types of exercise a new mother can do.
How is it done? She should sit upright, breathe deeply, and ensure air is drawn from the diaphragm upwards. As she is inhaling, she should contract and hold her abs a little tight and when she’s exhaling or breathing out, she should relax her abs. This should be done gradually and with time, the duration of inhaling and exhaling can be increased.
- Head Lifts – Head lifts are done by lying down on your back and placing your arms at your side(s). Then bending the knee making sure the feet are flat on the floor. Relax your belly and breath in (inhale), then lift the head and neck slowly above the ground as you breathe out (exhale). Do it repeatedly.
- Shoulder Lifts – After you able to do at least 15 head and neck lifts, go for the shoulder lift. Using the same position as in the head and neck lifts, try to raise the shoulder above the floor and stretch out your hands towards your knees and then inhale and exhale while doing it.
- Squats – At least 10 – 15 slow squats a day helps. These squats should be done with deep inhalation and then exhalation after each squat. You can support yourself by holding a pole, chair, table, or bench in front of you and squatting.
- You can also tie a sheet or wrapper around the abdominal or tummy area or region. Lie flat and place your baby on your tummy as you deeply inhale and exhale. This should be done as many times as possible.
- Jogging – A new mother can start jogging for a short distance if she feels stronger and is certain of how much balance and stamina she has.
Irrespective of all these exercise tips, it is important to eat healthily and hydrate often.