New moms are usually anxious to get back to their pre-pregnancy shape soon after their new addition is delivered. During pregnancy, your stomach muscles weaken and stretch to make room for your growing baby. Strengthening and rebuilding these muscles, along with losing pregnancy pounds, takes patience and consistency. Daily exercise including strength and aerobic activities, a balanced diet and plenty of water help you ditch unwanted pounds and flatten your belly safely and efficiently.
Step 1
Discuss exercise or dietary modifications with your health-care provider prior to restricting your caloric intake or beginning an exercise regimen, especially if you experienced a C-section. Avoid injury or other complications by allowing your body plenty of time to recover before beginning physical activity. After your doctor has cleared you for exercise, begin with low-impact activities, such as walking, swimming or biking. If you experience intense pain, shortness of breath, heavy bleeding or excessive fatigue while exercising, stop the activity and consult your physician immediately.
Step 2
Incorporate a range of high-fiber foods into your meal plan. Fiber-rich foods, such as whole grains, produce and legumes, help fight cravings, while keeping you full longer than foods lacking in fiber. Consuming high-fat or processed foods while exercising slows weight loss and depletes energy. Keep healthy snacks, such as vegetable sticks, fruit slices, dried fruit or low-fat yogurt, available when hunger or cravings strike. Mayo Clinic recommends keeping unhealthy foods and beverages out of your home to avoid temptation.
Step 3
Drink water. In addition to hydrating your muscles and vital organs, water flushes out toxins and helps skin appear tighter. Replace sugary, high-calorie beverages with water to get rid of unnecessary, empty calories. Drink a minimum of 64 oz. of water each day. Consume more water when working out or in humid, hot climates.
Step 4
Start moving. Aerobic activity strengthens your muscles while burning calories and body fat. Eliminating body fat decreases belly fat, helping your stomach appear flatter. Begin by taking your baby for walks in his stroller, doing simple workout videos, attending a postpartum fitness class or going for a swim. Increase your intensity as your body heals and your strength improves. Aim for a minimum of 30 minutes a day, and work up to 45 to 60 minutes as your stamina returns. To avoid boredom or burnout, choose physical activities you enjoy, and alternate on a weekly basis, suggests the American College of Sports Medicine.
Step 5
Engage your abdominal muscles. While eliminating belly fat includes dietary modifications and aerobic activity, flattening your stomach involves strengthening and toning your abdominal muscles. Begin with simple exercises, such as pelvic tilts, Kegel exercises or leg slides. As you build muscle strength, increase the intensity of your exercises. Include various crunches, such as bicycle, reverse and regular, side bends, planks and leg lifts. Perform one set of 10 to 15 repetitions for each exercise, and increase sets as your abdominal strength improves.
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