A C-section is considered a major surgery and should be treated as such. If you've experienced a C-section, allow yourself at least six weeks to heal and recover before actively trying to return to your pre-pregnancy weight and shape. Though it may take a bit longer than you'd like, with a few lifestyle modifications, you'll be on your way to flattening your stomach in a healthy and efficient manner. Discuss limitations with your health care provider before engaging in physical activity post-pregnancy.
Step 1
Breastfeed instead of feeding your baby formula. By breastfeeding you provide your baby with vital nutrients while burning calories in the process. La Leche League International reports that women who breastfeed lose weight quicker than those who do not, due to the calories burned during milk production and storage. Breastfeeding also helps the uterus return to its regular size.
Step 2
Monitor your caloric intake. Consume a minimum of 1,200 calories a day. According to the Baby Center website, most women need between 1,500 and 2,200 calories daily to stay healthy and replenish energy levels. If you are breastfeeding, you need a minimum of 1,800 calories daily, to provide nourishment and nutrients for both you and your baby.
Step 3
Begin an exercise program once you've received clearance at your six-week appointment. Start with low-impact activities, such as swimming, walking, or biking, or join a postpartum group fitness class. Aim to perform 30 to 60 minutes of aerobic activity on most days of the week.
Although it is not possible to spot-reduce fat, aerobic activity burns overall body fat, which leads to weight loss and a flat stomach. If finding time to workout without your baby is difficult, take your baby on walks, do a workout video while he sleeps, or attend a mom and baby fitness class.
Step 4
Make water a priority. Drink at least eight glasses of water, more if you are working out. Drinking water reduces bloating, which often makes the stomach appear larger. Water also helps flush toxins and fats from the body, while keeping the body hydrated. If you are breastfeeding, milk production relies on water consumption. Drink enough water to ensure you are hydrated as your body produces breast milk.
Step 5
Perform breathing exercises throughout the day to gently strengthen your abdominal muscles. Simply contract your abdominal muscles as you exhale, pulling them in toward your spine. Tighten the muscles for up to 10 seconds, then release. Repeat 10 to 15 times, several times a day.
Tips and Warnings
- Avoid diet pills or fad diets, especially while breastfeeding. Contact your physician immediately if you experience pain, excessive fatigue, heavy bleeding or nausea while exercising.
