After giving birth, women often struggle with midsection bulge. It's possible to lose belly fat after having a child --- you should be eating a healthy diet, both for yourself and your baby if you're breastfeeding, but cardiovascular and strength-training exercises can really help burn fat. Light exercise is fine soon after a normal vaginal birth, according to MayoClinic.com; if you've had a Cesarean section or complicated birth, you might need to wait longer. Whatever the case, consult your doctor before starting an exercise plan after childbirth.
Cardio Activity
Some women make the mistake of focusing only on belly-toning exercises to shrink the stomach. However, you can't spot-reduce a specific area of the body by exercising the muscles in that area. Cardio activity will help you burn fat all over, including the midsection. Healthy women need at least 150 minutes of moderate-intensity cardio activity weekly, according to MayoClinic.com. Once moderate activity gets less challenging, discuss switching to vigorous activities, like jogging and running, with your doctor. These activities will help you shed midsection weight faster.
Bridge Exercise
The bridge exercise is effective for tightening your core muscles after childbirth. Start out by lying on your back with your knees slightly bent. Tighten your core muscles and raise your hips off the floor until they are aligned with the shoulders and knees. Hold this contraction for 3 seconds and release. Return to your starting position and repeat eight to 12 times.
Pelvic Tilt
Another effective exercise for women after pregnancy is the pelvic tilt. Start out by lying on your back. Bend your knees slightly and contract your core muscles. Slowly bend your pelvis upward and hold the contraction for 10 seconds. Repeat this exercise five times. Start out with 10 repetitions. As your core muscles get stronger, increase repetitions to 20.
Circuit Training
Circuit training allows busy moms to combine tummy toning exercises and cardio into one workout. Circuit training also burns 30 percent more calories than regular strength-training exercise, according to "Fitness" magazine. Start out with a cardio activity, like walking at a fast pace. After a few minutes of walking, complete a belly-toning exercise like the pelvic tilt. Rotate back to your walking for a few minutes and select a new exercise, like the bridge. Continue to rotate between cardio and belly-toning for at least 30 minutes.
References
- MayoClinic.com; Exercise After Pregnancy: How to Get Started; March 31, 2011
- MayoClinic.com; Belly Fat in Women; April 2011
- "Fitness" magazine; Our Top 10 Abs Exercises; Lexi Walters; May 2008
- "Fitness" magazine; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent; July 2006
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
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