Losing lower belly pregnancy weight can be a challenge, particularly after having a caesarean section, or C-section. Because a C-section is a major abdominal surgery, you must be extra careful to avoid damaging the abdominal muscles after the delivery, and you will probably have to wait longer to do ab exercises than women who deliver normally. Nevertheless, it is possible to lose your baby belly, as long as you take it slow, stay consistent and always discuss any questions or concerns with your doctor.
Step 1
Start doing pelvic floor exercises as soon as possible. You can do pelvic floor exercises in as little as two days after delivery, according to Birgitta Gallo's book, "Expecting Fitness." Kegel exercises are a great way to strengthen the pelvic floor muscles during your recovery time because they can be done in bed. Strengthening the pelvic floor will help provide good support for your core, which is essential to effective abdominal exercise.
Step 2
Walk as soon as possible after your C-section. Although you should listen to your body and only do as much as you and your doctor feel is safe, you should try to walk as much as possible during your recovery period. Once you get home, start with short 10-minute walks and gradually increase their length and intensity as your strength returns. Walking will help burn calories, which is crucial to successful weight loss.
Step 3
Eat a balanced, healthy diet with plenty of whole grains, fruits and vegetables. Keep in mind that if you are breastfeeding, you automatically burn calories just by feeding your baby, so avoid excessive calorie cutting. Limit your fat intake and avoid empty calories, which provide no nutritional benefit.
Step 4
Start doing abdominal exercises when your doctor gives you permission. Although ab exercises won't help you burn fat in the lower abdominal area, they will strengthen and tone the underlying muscles. Start with modified situps, only lifting your head and shoulders off the ground, and gradually work up to a regular abdominal workout.
Step 5
Do at least 30 minutes of moderate-intensity aerobic exercise five days a week once your recovery is complete. Increase the intensity and frequency as you feel necessary. Some good examples of aerobic exercise include jogging, brisk walking, biking, jumping rope, stair climbing and swimming.
Tips and Warnings
- Incorporate your baby into your exercises whenever possible. This will increase the amount of time you can devote to exercise, and also provide bonding time with your new little one.
- Consult your doctor with any questions or concerns, and always get your doctor's permission before starting to exercise after a C-section.
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