Belly fat can be reduced with breastfeeding, as well as exercises that assist in losing excess weight around your abdomen and building the pelvic floor and abdominal and lower back muscles.
A baby’s birth is beautiful and a life-changing experience for many. One of the most common issues women confront after giving birth is belly fat, which often persists even after months. New mothers, in addition to the difficulties of the new phase, also struggle with the uncomfortable bulge around their abdomens and wonder why their bellies continue to appear larger even after birth. Belly fat after pregnancy can be reduced through breastfeeding and exercises that not only aid in losing belly fat but also help strengthen the pelvic floor and abdominal and lower back muscles.
The causes of postpartum bulges in babies
The uterus is composed of muscles that are smooth and increase in size during the stages of pregnancy. Therefore, abdominal muscles extend to accommodate the expanding fetus. After the baby’s birth, the uterus continues to grow in dimensions. The abdomen is still a little big, even after birth. With time, the abdomen’s size shrinks, decreasing naturally over time. This is known as involution.
The physiotherapist states that there are numerous ways to assist you in losing postpartum belly fat more quickly.
Strategies to reduce postpartum belly
To accelerate the process of losing weight around the belly, breastfeeding may help by aiding in the shrinking of the uterus. This is due to breastfeeding aiding the release of a hormone known as Oxytocin that causes contraction of muscles.
Another reason for abdominal muscles to expand postpartum is diastasis recti. It is the separation of the abdominal rectus muscle which is two centimeters. When you are a few weeks post-childbirth and you notice a bulge, it is suggested to have it assessed by a physiotherapist to determine the best exercises based on the evaluation and type of diastasis recti present. They might suggest abdominal belts to help strengthen stretched muscles and assist in carrying out daily tasks.
To build adequate core strength, you must focus on the muscles consistently and with appropriate exercises. When you’re done, performing exercises will not only assist you in eliminating the abdominal bulge but also help build up muscle strength. However, to see results, performing the correct exercises at the right moment is essential.
Tips for exercise that are appropriate post pregnancy
- It is possible to begin slowly and steadily training as little as two days after your child’s birth. The beneficial exercises in this stage are known as “isometric contractions. This kind of exercise concentrates on activating a particular group of muscles, which can help strengthen those areas that require it most in the initial days postpartum, such as the abdominal, pelvic floor, and lower back.
- You can begin moderate to moderate intensity training within 4 to 6 weeks. In the meantime, you should stick to fundamental exercises, as described above, for pelvic, back, and abdominal. If you’re nursing, include neck and upper body stretching exercises into your exercise routine.
- Check with your doctor before you start exercising with your physician.
- The focus should be on stretching and strengthening through cardiovascular-based exercises every week, at least twice. Walking for a short distance is an ideal way to begin.
- Stay hydrated and avoid exhaustion. Throughout the day, take a balanced diet.