Removing the “ex-pregnant” belly

Women who have given birth to a child know how difficult it is to get rid of the “ex-pregnant” belly. During pregnancy, a woman's body goes through many changes, including an increase in waist circumference, stretching of the abdominal skin, and an increase in the volume of fat cells. Although motherhood is wonderful, many women suffer from the frustration of their plump figure. However, with a few simple exercises, you can restore tone to the muscles of the abdomen and pelvis.

If you had a vaginal birth, you can start doing the exercises as early as two weeks after giving birth. However, if you have had complications with childbirth or had a cesarean section, be sure to talk to your doctor before you start exercising. If you experience the slightest discomfort, refuse this exercise.

Before performing exercises to strengthen your abdominal and pelvic muscles, you need to make sure that you are doing everything correctly. These exercises are slightly different from the usual “abs pumping” because they take into account the postpartum state of the body: not only the abdominal muscles are overstretched, but also the pelvic floor and hips.

1. Tighten your pelvic muscles, as if you really want to go to the toilet, but you can’t afford it. At the same time, pull your stomach in. Hold the muscles tense for 10 seconds, then slowly relax. Repeat 10 times in the morning, afternoon and evening.

2. Lying on your back, bend your knees, feet pressed to the floor. Breathing evenly as you exhale, make a “big” tummy, and as you inhale, draw it in as much as possible. Repeat 15 times. After a week, in the same position, raise your hips and feel the muscles of the pelvis and front of the thigh stretch. Hold for 20 seconds and slowly lower down. Repeat first 4 times, gradually increasing the number of repetitions to 10.

3. Lying on your back, bend your left leg, keeping your foot flat on the floor. Pull your right knee toward your chest, then straighten it, feeling the tension in your back thigh muscles. Hold this position for 10 seconds, then lower your straight leg. Perform 5 repetitions on each leg.

Six weeks after an uncomplicated birth, you can start doing water aerobics and visiting the gym, although in this case you will need to consult a qualified instructor. Water aerobics can help strengthen the muscles of the body, including the abdominal and pelvic muscles, and can also help you lose excess weight, which can also improve your body appearance.

However, in addition to physical exercise, in order to remove the “ex-pregnant” belly, it is important to monitor your diet. Try to avoid fast carbohydrates and fats, and increase your intake of proteins and vegetables. It is also important to drink enough water to keep your body hydrated.

In general, to get rid of the “ex-pregnant” belly, you need to combine proper nutrition and regular exercise, which strengthens the abdominal and pelvic muscles. Start with simple exercises that you can do at home and gradually increase the intensity of your workouts. Of course, every body is unique, so it's important to listen to your body and not overwhelm yourself. If necessary, contact specialists who will help you develop an individual training program that will suit you. Try to stay motivated and consistent and you will see results.