Pregnancy carries multiple transformations in your body. Behind producing a new life, mothers struggle to retrieve their pre-pregnancy figure. It can be difficult for you to rid yourself of your belly fat, but with consistent measures and expert guidance from a weight loss clinic in San Diego, you can acquire your preferred body shape.
After reading this blog, you’ll learn how to reduce postpartum belly fat while maintaining your health.
What is Postpartum Belly Fat?
When you are pregnant, your uterus expands so that the baby can get enough space to grow, and therefore, your abdominal muscles get stretched. Once you deliver the baby, your uterus requires some time to shrink back to its normal shape or size. So your skin and the muscles associated with it also need time to regain their strength, which can result in belly fat. Below are the factors that cause stubborn belly fat after pregnancy:
- Your uterus may take 6-8 weeks to restore its original size.
- In some women, the abdominal muscles separate, so you need to follow several exercises.
- Extra fat is stored in your body during pregnancy, supporting breastfeeding and recovery processes.
- Your hormones go through ups and downs, resulting in bloating symptoms.
5 Exercises To Help You Reduce Your Postpartum Weight Gain
Walking: Walking may seem simple, but it is the most effective way to reduce your belly fat. We won’t recommend that you go for a power walk. But you can start with a gentle walk.
For best results, walk for 30-60 min daily. Walking creates a calorie deficit. It can also help in decreasing induced cortisol and improving metabolism.
4-Point Kneeling: Kneel with the support of your legs and arms. While keeping your back straight, position your hips over your knees and place your shoulders over your hands. Once done, take a deep breath and pull your abdominal muscles in when exhaling.
Leg Slides: Bend your knees and lie on a flat surface on your back. The feet should be on the floor. Now, inhale and slide one leg towards the flat surface. Vice versa, exhale and bend your leg again. In the next step, relax your feet in the initial condition and repeat the same procedure after consistent intervals.
Kegels: Kegels can help you tighten your abdominal muscles. Although it is not directly related to weight loss, it can somehow assist. Being the best weight loss activity, kegels help you treat your pelvic area, which gets affected after childbirth. It helps in muscle contraction and urine leakage. Both issues are very common among postpartum mothers. During kegels, you squeeze, lift, and hold your pelvic muscles for at least 5-10 seconds. After each interval, you relax and then repeat the process 10 times.
Leg Extension: The leg extension exercises are performed by using a machine. It makes your quadriceps strong, builds muscles, and increases your metabolism. To perform leg extensions, you can use a moderate weight, completing 3 sets of 10-15 reps. But you should not perform it without the supervision of your trainer, as it requires extra attention and can cause severe injuries.
Breathe-in and Breathe-out
Breathing exercises are easy. You can practice just after you deliver a baby. It helps you relax your muscles and strengthen your abs and belly. Sit straight and take a deep breath. In coordination with your breath, contract and hold your abs tight. Repeat this for as much time as you are comfortable.
Should You Change Your Diet?
Yes, you should be extra careful with your diet because weight loss begins in the kitchen. Do not rely on dieting or fasting. It can make you weak. Try making healthy changes within your diet, like:
- Eat whole foods
- Improve protein intake
- Cut down on protein & sugary food
- Drink more water
- Eat small, consistent meals
Important Note: Postpartum weight gain is not a joke. So, before you try any of the above-mentioned tips, do consult your doctor.
Conclusion
We understand that losing pregnancy weight is difficult, but with the right approach and a reliable medical team, you can achieve it. Always remember that you are a strong woman who brought life to this world. Therefore, you should stay humble and soft on yourself. Spare some time for your body and take appropriate measures that align with your current health and routine.