The tummy is a common problem spot after having two kids. If you want to lose midsection weight after pregnancy, you need to combine cardio and strength training. Together, these activities will help you burn calories and flatten your tummy. A low-calorie diet is also important for shedding unwanted pounds.
Step 1
Create a calorie deficit. A calorie deficit occurs when you burn more calories than your body needs to function. The result is weight loss all over, including your tummy. For each pound of fat you want to lose weekly, you need to burn 3,500 calories. For example, if you want to lose 1 lb. of fat weekly, you need to burn about 500 calories a day beyond your normal, needed amount. You can accomplish this goal through a reduced calorie diet and exercise. For example, cut calorie intake by 100 and exercise to burn 400 calories daily.
Step 2
Get active with moderate activity. If you haven't worked out recently, moderate activity is a good starting point. Schedule 150 minutes of moderate activity weekly, recommends the Centers for Disease Control and Prevention. Examples of moderate activity include joining a water aerobics class or taking a brisk walk.
Step 3
Increase intensity to vigorous activity. As you get stronger, burn more calories by selecting vigorous activities. If you select vigorous activity, you need only one hour and 15 minutes each week, instead of the two hours and 30 minutes of moderate activity, according to the Centers for Disease Control and Prevention. Examples of vigorous activity include jogging, running and jumping jacks.
Step 4
Tone your tummy with the abdominal hold. Schedule at least two tummy toning sessions weekly to flatten the midsection after two kids. The abdominal hold is an effective exercise. Start out sitting on the edge of a chair. Tighten your core muscles and lift your feet about two inches off the ground. Hold this contraction for five counts and return to your starting position. Repeat this exercise for a minute.
Step 5
Use pelvic tilts to tone your tummy. Start out lying down on your exercise mat. Bend your knees slightly. Slowly lift your backside toward the ceiling and hold the contraction for five counts. Repeat 10 times during your workout session.
Step 6
Reduce calorie intake. Select foods with low-calorie content, such as fruits, vegetables, whole-grains, low-fat yogurt and lean protein. Also, eat foods high in omega-3 fatty acids, such as salmon and flaxseed. Foods high in this substance improve your metabolism, according to "Fitness" magazine.
Tips and Warnings
- If you've had a child recently, talk with your doctor before starting a workout plan. Most women need to wait at least six weeks before starting an exercise routine, according to the Centers for Disease Control and Prevention. Women with a C-section or complicated birth might need to wait longer.
- If you're breastfeeding, vigorous activity might change the taste of your breast milk. If you notice changes in your baby's feeding habits, talk with your doctor.
References
- "Fitness" magazine; The 10 Best Foods for Flat Abs
- "Fitness" magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; Healthy Pregnant or Postpartum Women
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