During pregnancy, generally women gain between 5 and 18 kg. It’s not simple to lose this weight once the baby is born. It’s challenging to balance the demands of being a new parent while still trying to get back into your former shape. However, studies suggest that beginning exercise to reduce belly fat after delivery is not only beneficial to general wellbeing but also lowers the chance of postpartum depression. Not only that, but there are a slew of additional little measures you can take to reclaim your pre-pregnancy physique. Simple workouts and a diet that is somewhat controlled can help you feel leaner and healthier.
It’s crucial to understand that your body will take at least 1.5 to 2 months to recuperate from the strain of labor and delivery before you begin exercising. Engaging in exercise too soon after birth can slow down your recovery owing to the added stress and make you fatigued.
Exercise to Reduce Belly Fat after Delivery
Before performing any activity you’ll need to take to get back on track safely. Here are some of the exercises that you can follow after pregnancy:
Walking is a low-impact activity that is ideal for warming up your body and preparing it for more strenuous exercise. You can begin with a moderate stroll and work your way up to brisk walking over the course of a few days. You should go for a stroll five times a week for around 20 to 30 minutes. After two weeks, slowly increase the speed. You may also stroll with your kid in a pushchair or a pram.
Abdominal Contraction and Deep Belly Breathing
Another exercise to reduce belly fat after delivery is Abdominal Contraction and Deep Belly Breathing. This practice is so simple that you may complete it within an hour after childbirth. It aids to soothe muscles while also beginning the process of abdominal and belly toning and development. Sit up straight and inhale deeply, pulling air upward from the diaphragm. While breathing, tighten and hold your abs firm, and relax while releasing. Increase the length of time you can tighten and maintain your abs by a little at a time.
Simple hip workouts can help tone the hips and strengthen the belly. Lie flat on the ground on an exercise mat for this workout. To perform exercise to reduce belly fat after delivery, stretch out your hands to make them perpendicular to your body. Fold your legs, bring them up, and rotate them to the left while turning your upper half to the other side. Wait for five seconds before doing the workout 10 times on each side.
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Pilates is one such workout that helps you to become more flexible and balanced in your body. It entails a sequence of exercises and postures that can help you strengthen and coordinate your body. While completing this workout, take some deep breaths and relax. Join a Pilate’s class and practice the exercises under the supervision of a professional.
Pelvic Tilt Kneeling
This motivating workout can help you strengthen your stomach. Back discomfort can be alleviated by improving your abs. To perform this exercise to reduce belly fat after delivery, start on all fours of your toes touching the floor beyond you, arms directly down from your shoulder line, and palms contacting the floor. Your spine should be firm and relax, rather than bent or arched. Pull your buttock upwards with each inhalation, bending your pelvis and twisting your pubic bone forward. Hold for three counts before releasing.
If you wish to shed extra fat accumulated after pregnancy, aerobics is a good alternative. Aerobic exercise on a regular basis will help you burn more calories and regulate your metabolism. Make sure you begin your aerobic workout cautiously and gradually raise the tempo. Aerobics should be performed at least twice a week.
Yoga is a comprehensive set of physical and mental activities. It is among the most effective exercise to reduce belly fat after delivery. Make it a habit to do yoga first thing in the morning to refresh and invigorate you for the remainder of the day. You may do yoga at home or in a class to make it a regular part of your routine. Yoga has several health advantages for both the body and the mind. It may also aid in belly reduction.
Toss the Ball Around
This is a crunching workout with a twist. Sit on the floor with your legs crossed and raised. Try transferring the fictitious ball from the right foot to the left foot and vice versa with your hands placed as if you were holding a ball. While practicing this workout, you will be stretching, turning, and crunching.
Stretching and Twisting Fundamentals
You can go to basic twisting and bending once your body has become acclimated to basic walking. Stretching and twisting your muscles will begin the procedure of improving and toning them.
If you had a flat stomach before to pregnancy, you should be able to regain it with a healthy diet and workout routine. It also relies on the stiffness of your skin, the state of your musculature, and your overall health. Consult your doctor to learn about the necessary precautions to take when exercising. You should think about any medical issues that prevent you from exercising. Hope this exercise to reduce belly fat after delivery helps you in taking the right decision.