For some women it can take a year or more before losing the baby bump. During pregnancy, your body gains extra weight to help nourish the baby. For some, the pregnancy fat remains even after the baby. According to Babycenter.com, women who had one baby, stayed active during pregnancy and gained no more than 30 pounds are more likely to see their belly go back to normal and at a faster rate. In general, the most effective way to flatten the tummy after having a baby is to incorporate a combination of regular exercise and good nutrition.
Step 1
Consume the appropriate amount of calories each day. Calculate your caloric needs by factoring in your weight, height, age, and level of physical activity to determine a caloric intake that fits your specific situation. You need to burn more calories than you consume.
Step 2
Incorporate cardiovascular exercise into your schedule three to five days a week. Consider getting up 20 to 30 minutes early to run or walk on the treadmill or to perform high intensity interval exercises (jumping jacks, squat jumps, mountain climbers), take a walk in the park while pushing the stroller for added resistance or perform household chores at a more intense rate.
Step 3
Include weight training into your exercise program two to three times a week. According to FitnessRx magazine, weight training can increase under-the-skin abdominal fat oxidation, a fat burning process, as well as promote total-body fat burning during and after exercise. In addition, lifting weights helps increase your metabolism, improves body composition and breaks down abdominal fat. Weight training programs can offer an efficient workout that can be completed in as little as 30 minutes.
Step 4
Mix up your weight training routine with Pilates or yoga. Pilates and yoga both provide many health benefits such as mental relaxation, improve balance and flexibility, strengthen and elongate muscles, as well as aid in injury prevention. According to Shape magazine, Pilates is a research-proven way to flatten your belly with the addition of good nutrition and cardiovascular exercise.
Tips and Warnings
- Personalize your fitness program by choosing one that works best with your specific body type. Consider hiring a personal to help you design a fitness program that best meets your personal fitness needs. Additionally, registered dietitians or certified nutritionists can offer tips.
- Do not over train your muscles. Performing too much cardio can deplete lean muscle tissue. Also, not receiving adequate rest between weight training sessions can cause extreme muscle fatigue and exhaustion; over training can counteract your progress.
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