It takes you nine months to gain that weight, so be prepared to spend some time losing the weight after you give birth. In addition to added weight, you will observe some changes in your stomach. These include a loss of muscle and sometimes a separation of the muscles in the abdominal wall, known as diastasis recti. To regain muscle and transition to an active lifestyle after baby, it's important to create a realistic plan that helps you lose weight and safely tone the stomach.
Step 1
Breast-feed your baby, if you are able. Breast-feeding burns more calories and helps you to lose weight faster. If you do breast-feed, do not reduce your calories too much just yet. You need at least 1,800 calories to nourish your body and your baby.
Step 2
Engage in three to five cardiovascular exercise sessions per week, depending upon your recovery period and level of physical fitness. Cardiovascular exercise burns calories, which helps you to shed extra layers of fat that may have accumulated while you were pregnant. Low-impact exercises, like walking, swimming, yoga or cycling, that do not place too much strain on your post-baby body are good.
Step 3
Practice isometric toning exercises for your abdominal muscles. These can be performed anywhere -- while you are sitting, waiting in line at the grocery store or driving. To perform, straighten your spine and pull the shoulders back to practice good posture. Pull your belly button in toward your back as if you are lacing yourself into a corset. Hold for 10 seconds, then release and repeat throughout the day. This exercise strengthens your deepest abdominal muscles.
Step 4
Use your baby to help you tone the muscles. Start by lying on your back with your baby resting on your chest. Bend your knees and bring your legs in toward your chest. Lift your baby up and onto your shins, holding his hands as he "flies" through the air. Your calves should be parallel to the ground. Hold this position for 10 to 15 seconds. Lower your legs; repeat 10 to 15 times.
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