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Can You Get a Flat Stomach After Three Kids?

Jun 14, 2011 | By Nicki Howell
Can You Get a Flat Stomach After Three Kids?
Photo Credit Brand X Pictures/Brand X Pictures/Getty Images

Getting flat abs after having three kids might seem difficult. However, with a few changes to your workout routine, it's possible. And, there are other benefits to physical activity after pregnancy, such as improved energy levels, improved mood and lower levels of stress, all important perks for a mother. Discuss your midsection fat loss goal with your doctor before starting a new exercise and diet plan.

Decrease Calorie Intake

Don't just think about belly toning when shedding midsection weight after kids. Slash calorie intake as well. Set a weight-loss goal. If you want to lose 1 lb. of fat weekly, decrease your normal, needed caloric intake by 3,500 calories each week, which is 500 daily calories. Lose 2 lbs. each week by decreasing your normal calorie consumption by 7,000 weekly, which breaks down to 1,000 daily calories. Discuss an appropriate calorie intake with your doctor. Generally, women need a minimum of 1,200 daily calories, according to MedlinePlus.

Flat Stomach Foods

Eating special foods also assists with promoting a flatter midsection. For example, eat salmon twice weekly to improve your metabolism, recommends "Fitness" magazine. Foods high in monounsaturated fat also have a positive affect on your metabolism, according to CBS News. Foods rich in monounsaturated fats include olives, avocados and nuts. Eat ½ cup of berries daily as well. This food promotes more efficient muscle contractions, helping you develop flatter abs.

Intense Cardio Activity

Cardio activity is an effective tool for burning calories. For example, if you want to lose 2 lbs. of body fat weekly, you might decide to decrease calorie consumption by 600 and burn 400 daily calories. Intense cardio activities, like hiking, jogging, jumping rope and playing racquetball, all burn more than 400 calories an hour for a 160-lb. person, according to MayoClinic.com. If intense activities are too difficult for your fitness level, use interval training. Interval training alternates intense activity, like jogging with moderate activities, such as walking to build strength.

Toning the Stomach

Plan at least two toning sessions weekly to flatten the stomach. Use the abdominal hold to target the lower core muscles. Start out sitting on a firm chair, abdominal muscles contracted and feet flat on the floor. Lift your feet off the ground about 2 inches and hold for three counts. Release to your starting position and repeat this exercise for 60 seconds, recommends "Fitness" magazine.

Another toning move is the pelvic tilt. This exercise targets your deep core muscles. Start out lying flat on your exercise mat, knees at a slight bend. Tilt your pelvis upward and hold the contraction for 10 seconds, breathing through the exercise. Repeat 10 repetitions during your workout session.

References

Article reviewed by Jessica Lyons Last updated on: Jun 14, 2011

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