Lose belly fat after a C-section gradually and with your overall recovery in mind. Wait 8 to 10 weeks and get your doctor's go ahead before starting an exercise routine. You can perform static tightening exercises as soon after the C-section as you feel you have the energy for them. Focus on posture and stability-building exercises. Eat a balanced diet that provides you with the three macronutrients: carbohydrates, protein and fat.
Step 1
Walk at least four days a week. Warm up for five minutes at a slow pace. Walk briskly for five minutes. Then cool down by walking slowly for five minutes. Gradually increase the length of the brisk walking time by two minutes more each week. Keep the warm up and cool down times the same. If you walk outdoors, exercise with a friend.
Step 2
Lie on your back on the floor. Leave a small space between your back and the floor. Put your thumb on your lowest rib and your little finger on the top of your pelvis. Contract your abdominal muscles to draw these two points together. Hold the contraction for a second. Repeat the exercise 10 times.
Step 3
Perform the Kegel exercise. Lie on your back. Contract the muscles inside of your lower belly that you use to control urine flow. Draw the muscles up. Hold for a count of 10. Release and contract again. Do 10 repetitions. Kegel exercises can also be performed sitting or standing up. You can do these at different times of the day, every day.
Step 4
Stand upright. Cross your arms in front of you as if you were hugging yourself around the waist. Tilt your pelvis up and toward you. Hold for 10 seconds. Perform this posture and abdominal training for 12 to 16 repetitions every day.
Tips and Warnings
- Drink plenty of water. Snack between meals to reduce portion sizes during the day's main meals.
- Make sure you have your doctor's okay before beginning any sort of vigorous exercise.
References
- "The Exercise Bible"; Joanna Hall; 2003
- "Sports Nutrition"; Anita Bean; 2004
