Flat and Toned: Getting Rid of the Postpartum Belly

How to Tone the Belly After Giving Birth?

Struggling for a flat belly is a concern not only for new moms but also for women who haven’t given birth. This standard, created by mass media, is unattainable due to the peculiarities of female physiology. An absolutely flat stomach is not the norm and should not be aspired to. However, getting closer to your ideal by moderately losing weight in the problem area is entirely possible. So, how do you tone your belly after childbirth?

When to Start Exercising?

You can start working on your abdominal muscles 5-8 weeks after a natural birth and 8-12 weeks after a cesarean section. The period may be extended if complications arose during childbirth or if recommended by a doctor.

It is worth starting with strengthening the deep abdominal muscles, as they suffer the most from pregnancy and childbirth. Gradually, you can begin to add load to the abs. However, it will be some time before you can transition to classic exercises like planks and push-ups. Before that, the body must be fully recovered. During this period, it is essential to perform exercises specifically selected for new mothers. A trainer from the online course, Ksenia Vlasova, will help you choose exercises suitable for your specific situation, taking into account all circumstances.

Postpartum Abdominal Muscle Exercises

When enough time has passed after childbirth to start exercising, it’s important to choose a set of exercises. Here, a woman has options: depending on her personal preferences, she may begin with gymnastics, yoga, Pilates, or another type of sport approved for young mothers. Fans of more active and monotonous exercises will find gymnastics suitable; women inclined towards static loads will choose between yoga and Pilates.

How to tighten the abdomen after childbirth: exercises from gymnastics?

The very first thing you can start with after giving birth to work on your abdomen is breathing exercises. These exercises target the most important muscles for initial weight loss. You can do them while lying on the couch, but this does not mean they won’t be effective. The main goal of breathing exercises is to develop proper breathing and start using it constantly without consciously thinking about it. This habit positively affects not only the shape of your abdomen but also your overall health.

The main principle of proper breathing is to round the abdomen when inhaling and pull it in when exhaling.

One of the gentle gymnastics exercises for the abdomen is the pelvic lift in a “bridge” position. It is performed as follows:

1. Starting position – lying on your back, knees bent, feet on the floor.
2. Raise the pelvis as high as possible.
3. Slowly lower it to the floor (without jerking).

This exercise not only removes a sagging belly after childbirth but also tightens the hips and buttocks.

Various bends and twists of the torso undoubtedly bring benefits. They need to be performed in large quantities and regularly. Then, they will provide benefits not only for flattening the stomach but also for stretching the muscles.

Yoga: Effective Exercises for the Belly After Childbirth

It should be noted right away that many yoga exercises should be gradually introduced into the training program as the muscles recover. Initially, it is better to stick to the softest and most gentle asanas.

The first of these is the Downward Dog pose. It is familiar to everyone from childhood, so there is no need to describe the technique. Additionally, the following asanas are suitable for the postnatal period:

• Plow pose;
• Viparita Karani (with legs on the wall).

To complete the complex, Shavasana ‒ the pose of deep relaxation is suitable.

How to restore your tummy after giving birth using Pilates exercises?

Essentially, many exercises are duplicated from yoga and gymnastics, but the technique of execution differs – smooth and unhurried. This slowness allows you to focus on your sensations and proper execution of the exercise. 2-3 months after childbirth, you can perform the following exercises:

• wave;
• cat;
• boat;
• bridge.

Exercises for slimming the abdomen, contraindicated after childbirth

Although pregnancy is not an illness, its consequences for the body are very serious, imposing several restrictions on physical activity. You can only start the most popular and effective abdominal exercises after postpartum recovery is complete. When the muscles are completely strengthened, the internal organs return to their place, and there are no other contraindications, you can start with the following exercises:

• plank;
• crunches;
• classic push-ups;
• squats;
• gym exercises.

However, during the postpartum recovery phase, doing these exercises is dangerous to health.

It is important to remember that a comprehensive approach is needed for the best effect, namely:

• balanced nutrition;
• regular training;
• maintaining overall health;
• useful household habits.