Getting flat-stomach post-delivery is possible. However, the timeline for losing the recommended 20 to 25 lbs. of pregnancy weight is critical. If you don't lose this weight within six months of delivery, you're likely to be carrying around an extra 20 lbs. 10 years later. This likelihood is higher if you were overweight prior to pregnancy or if you gained more than the recommended weight. By incorporating several long-term lifestyle changes, as well as a consistent exercise and diet regimen, you can lose your pregnancy pounds -- and tone your stomach -- within the six-month period.
Aerobic Exercises for Weight Loss
You can't spot-target weight loss. To lose extra pounds on your stomach, you must lose weight overall. When you lose significant overall weight on the body, you will see results on your stomach. Aerobic exercises include walking, jogging and running, as well as biking, jumping rope, swimming or a game of tennis or racquetball. Also try in-line skating, dancing or hula hooping. For adventurous aerobic activities, try hiking, rock climbing, rowing or cross-country skiing. For gym-based aerobic activity, try the treadmill, stair climber, elliptical trainer, lap pool or stationary bike. Perform aerobic exercises most days of the week.
Aerobic Intensities
You can perform aerobic exercises at a high intensity using interval training, which helps burn a lot of calories and rev your metabolism up for the day. In high-intensity interval training, or HIIT, choose three high-intensity aerobic exercises to do in a 30-minute period. Alternate between these exercises every eight minutes, using one or two minutes to rehydrate and prepare for the next activity. As an alternative, perform an aerobic exercise at a low intensity for 45 minutes to an hour. This slow pace burns fat and saves your joints from high-intensity stress. Alternate between intensities each time you exercise.
Single-leg Circles
This exercise targets the abdominal muscles for visible firmness when the overlying fat is gone. Lie on your back, with your arms at your sides and your palms down. Pull your tummy toward your spine and lift your right leg toward the ceiling, keeping it fully extended and slightly turned outward. Point your toes. Inhale as you "draw" dinner plate-sized circles in the air with this leg. Draw 10 circles clockwise and 10 counterclockwise with this leg. Return to the starting position and repeat using the left leg. As you make circles, keep your abs tightened and your hips on the floor.
Leg Planks
Leg planks also target the abs. Get into a pushup position, with your hands beneath your shoulders. Keep your feet together. Curl your toes so that they are on the mat and the rest of your foot isn't. This places some of your weight on the back of them. Lift your right leg a few inches above the floor, pointing this foot's toes. Hold this stance for five seconds and return to the starting position. Repeat using your left leg. This is one set. Perform five to eight sets. Keep your abs tight and your tailbone straight throughout the entire exercise.
Diet
Your diet needs to be low in fat and calories and rich in vitamins and nutrients. This is especially important if you are breastfeeding, since your intake influences the nutritional value of your milk. However, your diet depends on your health, current diet, fitness level and whether you are breastfeeding. Consult a physician for proper dietary recommendations based on your specific circumstances.
Considerations
Usually, you can begin strenuous exercise six weeks after giving birth. In fact, after your six-week checkup, you should be able to do 20 to 30 minutes of cardio three to five times a week. However, exercise only after you've gotten approval from your doctor, as this time line varies depending on type of birth or recovery rate from the delivery. Note that because you may feel over-tired and over-stressed from mom-hood, it's OK to start slow and gradually build your endurance. Aim to lose 1 to 2 lbs. per week.
References
- Today Health: Speed Counts in Losing Post-Pregnancy Weight; Dr. Judith Reichman; Oct. 1, 2004
- ShapeFit: Cardio Exercises to Burn Major Calories; 2011
- CNN: The 7 Best Fat-Blasters; Su Reid; Oct. 6. 2010
- FitPregnancy: Lose the Baby Fat; Suz Redfearn; 2010
- Parents: Expert Tips for Losing Weight After Baby; Terri Isidro-Cloudas; February 2002
- Parents: Post-Baby Ab Rehab Workout; Jessica Brown; June 2008
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