Nine-plus months of accommodating a growing baby leads to dramatic changes in a body. As a result, your tummy doesn't rebound the moment you give birth. Still, seeing the residual mushy pooch in the middle of your stomach can be unsettling. Your body will gradually shrink back down as it recuperates, but you may need to take some extra steps if you want to tone your mommy tummy.
Step 1
Walk as soon as you are able. As long as you had an uncomplicated vaginal delivery and you exercised throughout your pregnancy, you generally can begin to exercise as soon as you feel ready, according to the Mayo Clinic. This may happen for you a few days after pregnancy or some weeks down the line. Don't jump into a vigorous routine right away; stick with five to 10 minutes of gentle exercises, such as walking around the block or using a stationary cycle. Work your way up to 20 to 30 minutes of exercise most days of the week.
Step 2
Discuss dieting with your doctor at your six-week checkup. Dieting too early on after you give birth may cut down your milk supply and cause you to fatigue easily. Still, you will need up to 2,200 calories per day or, if you're breastfeeding, 2,000 to 2,700 calories per day to stay healthy. Once your doctor gives you the "OK" to begin a weight loss diet, he will probably recommend trying for about 1 lb. of weight loss per week, which amounts to a drop of about 500 calories each day.
Step 3
Engage your abs gradually. You may not feel your abs working right away, but in time with enough exercise you should regain strength. Head and shoulder raises will help you develop a stronger midsection. Begin by lying flat on your back with your knees bent up toward the ceiling, your feet on the floor and your hands supporting your head. Inhale, and then exhale, as you tighten your abdominal muscles, flatten the small of your back against the floor and lift your shoulders and head off the floor. Aim for eight to 10 repetitions, the BabyCenter website recommends.
Step 4
Boost your ab workout about four to six weeks after giving birth. You may be able to begin earlier if you feel physically capable and your doctor has cleared you for more advanced exercises. Start each ab workout by warming up with a brisk five-minute walk. An intermediate-level ab workout is leg slide. Start lying flat with your knees bent and your feet on the floor, and then slowly slide both legs away from your body and keep your back steady while engaging your abdominal muscles. Return to the beginning position when you feel your back arch. Repeat the exercise eight to 10 times.
Step 5
Eat abs-friendly foods. A diet rich in lean protein, whole grains, fruits, vegetables and low-fat dairy will reduce your caloric intake without reducing your nutrient intake. Eat several small meals a day to obtain your recommended daily servings of all food groups if your new baby takes up much of your free time. An example of a belly-friendly small meal might be one-half of a lean turkey sandwich on whole grain bread, apple wedges and a cup of low-fat yogurt.
Tips and Warnings
- Maintain a realistic mindset when setting goals. Your body may not tighten up for at least nine months and, even still, the pooch doesn't always go away entirely, according to BabyCenter.
- Consult your doctor about starting an exercise program if you had a Cesarian section or complicated birth. Halt exercising and consult your doctor if you notice pink to bright red vaginal discharge after a workout.
Things You'll Need
- Comfortable, loose-fitting exercise attire
- Nursing sports bra
- Timer
- Lean protein
- Whole grains
- Fruits
- Vegetables
- Lean dairy
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