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How to Lose Post-Natal Belly Weight

by
author image Tina Pashley
In 2008, Tina Pashley put her passion for animal advocacy to work by writing a weekly pet adoption and care column in the Martinsville Chronicle. She currently contributes to two consumer advocacy websites and several healthcare publications. Pashley holds a Bachelor of Science in communications from the University of Phoenix.
How to Lose Post-Natal Belly Weight
After pregnancy, it may be difficult to shed excess fat from your abdomen. Photo Credit Yarruta/iStock/Getty Images

Pregnancy causes weight gain that is often difficult to shed after the birth of your child. In addition to all-over weight gain, fat may tend to accumulate in the lower area of your abdomen. To combat this post-pregnancy lower-belly pooch, begin a program of fat loss and abdominal-strengthening exercises. Postpartum women should perform 150 minutes a week of moderate activity, unless otherwise specified by a doctor, according to the U.S. Department of Health and Human Services.

Aerobic Activity

Step 1

How to Lose Post-Natal Belly Weight
Begin a regimen of physical activity. Photo Credit Maridav/iStock/Getty Images

Begin a regimen of physical activity to help you shed fat from all over your body, including your lower abdomen. Perform 30 minutes of aerobic exercise five days a week to meet the recommended amount of physical activity for postpartum women.

Step 2

How to Lose Post-Natal Belly Weight
Participate in low-impact aerobics. Photo Credit Ingram Publishing/Ingram Publishing/Getty Images

Walk briskly, bicycle leisurely or perform low-impact aerobics for moderate exercise. A 160-pound woman burns nearly 300 calories per hour walking at a pace of 3.5 mph and bicycling less than 10 mph. Low-impact aerobics burns over 350 calories per hour.

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Step 3

How to Lose Post-Natal Belly Weight
Perform more vigorous forms of aerobic activity. Photo Credit fatchoi/iStock/Getty Images

Perform more vigorous forms of aerobic activity to burn more calories per hour if you have been cleared by your doctor for intense activity. Try jogging 5 mph to burn nearly 600 calories or running 8 mph to burn almost 1,000 calories per hour if you weigh 160 pounds.

Sensible Eating

Step 1

How to Lose Post-Natal Belly Weight
Eat a balanced diet. Photo Credit Robyn Mackenzie/iStock/Getty Images

Eat a balanced, nutritional menu of lean protein, complex carbohydrates and minimal saturated fats. Eat lean meats and poultry, reduced-fat dairy products and whole-grain pastas, breads and cereals.

Step 2

How to Lose Post-Natal Belly Weight
Add plenty of fresh fruit and vegetables to your diet. Photo Credit moodboard/moodboard/Getty Images

Add plenty of fresh fruit and vegetables to your menu to add satisfying bulk that will keep you full longer. Replace sugary snack foods with vegetables and fruit to reduce your caloric intake.

Step 3

How to Lose Post-Natal Belly Weight
Reduce your portion size. Photo Credit monkeybusinessimages/iStock/Getty Images

Reduce the size of your portions at meal times and consume more meals throughout the day. Eat five to six small meals instead of two or three large meals to keep your energy level and blood sugar level regulated.

Reverse Crunches

Step 1

How to Lose Post-Natal Belly Weight
Complete exercises that target your lower abdomen. Photo Credit monkeybusinessimages/iStock/Getty Images

Tone your lower abdomen by performing abdominal-strengthening exercises that target your lower abdomen. Lie on a flat surface, such as a yoga mat on the floor or on a flat weight bench. Bend your knees with your feet flat on the floor.

Step 2

How to Lose Post-Natal Belly Weight
Tighten your abdomen and raise your feet off the floor. Photo Credit studio1901/iStock/Getty Images

Tighten your abdomen and raise your feet off the floor. Keep your back against the floor or flat surface. Continue raising your bent knees until they almost touch your chest. Hold this position for one count, continuing to keep your abdomen tight.

Step 3

How to Lose Post-Natal Belly Weight
Repeat this movement for three to four sets. Photo Credit curtis_creative/iStock/Getty Images

Lower your legs slowly to the original position. Repeat this movement for three to four sets of 10 to 15 total repetitions.

Roman Chair Lifts

Step 1

How to Lose Post-Natal Belly Weight
Roman chair lifts will help tone your lower abdominal muscles. Photo Credit zaew28/iStock/Getty Images

Use a Roman chair to perform Roman chair knee lifts to strengthen and tone your lower abdominal muscles. Stand in the chair with your elbows and forearms resting on the arm rests. Allow your legs to hang below your body.

Step 2

How to Lose Post-Natal Belly Weight
Use proper form to blast the flab. Photo Credit Maridav/iStock/Getty Images

Keep your back against the back rest of the chair and tighten your abdominal muscles. Bend your legs and raise your knees toward your chest. Hold this position for one count.

Step 3

How to Lose Post-Natal Belly Weight
Perform three sets. Photo Credit LuminaStock/iStock/Getty Images

Lower your legs and straighten them to resume the original position. Perform three sets of 15 to 20 lifts.

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References

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