Shed excess baby weight with regular aerobic and strengthening exercise and a healthy, balanced diet. Although you should normally wait at least four to six weeks after delivery to resume normal exercise, you can begin to do simple core exercises as soon as the day after delivery. If you had a cesarean section, discuss exercise with your doctor before starting, since your incision may need more time to heal.
Preparation Exercises
Although exercise may seem impossible during the first few weeks after delivery, there are some simple exercises you can do to keep your core muscles in shape and prepare your body for more strenuous exercises later in the postpartum period. Birgitta Gallo's invaluable pregnancy fitness book, "Expecting Fitness," describes a variety of strengthening exercises that can be done in bed, making them ideal for the first few days after delivery. These include kegels, pelvic tilts and abdominal contractions. Gallo recommends waiting two to three days after delivery if you had a C-section. After a week, add leg slides, hip curls and abdominal curls. All of these exercises --- and more --- are also recommended and illustrated at the American Congress of Obstetricians and Gynecologists website, listed in the Resources section.
Aerobic Exercise
Aerobic exercise burns the largest number of calories, making it a good way to lose weight in the stomach area. Low-impact aerobic exercise like walking can usually resume within a week of delivery. Walking is also a practical form of aerobic exercise, since you can take baby along for some bonding time. Pushing baby in a stroller or carrying him in a sling will also increase the intensity of your workout. After you've received the green light for exercise from your doctor, you can resume moderate-intensity exercise, like biking, jogging or running.
Abdominal Exercises
Abdominal exercises like crunches do not actually burn fat, although they do strengthen the muscles and increase muscle mass. Before you begin abdominal exercises, check for diastasis recti, which is a separation of the abdominal wall that often occurs during pregnancy. Lie flat on your back with your knees bent, then slowly raise your head 6 to 8 inches off the floor. With your other hand, place a finger on the middle of the abdominal wall. If you feel a large gap more than 2 inches, cross your hands over the abdomen when you do ab exercises to prevent the muscles from separating further.
Considerations
Exercise alone is not enough to strengthen and tone the stomach region. A balanced and healthy diet high in protein, fiber and fruits and vegetables is essential not only for stomach strengthening and toning, but also for overall postpartum health. This is particularly true if you are breastfeeding your baby, since nursing mothers require more calories than non-lactating women.
Your body is very sensitive after delivering a baby. Always listen to your body and stop exercising if you feel extreme fatigue or pain. Consult your doctor if you experience any unusual symptoms after exercise, such as increased bleeding or muscular pain.
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