It takes approximately 280 days, or 40 weeks, for baby to develop in the womb. It also equates to 40 weeks that your belly has to grow and stretch. You will not lose the baby weight overnight, nor will your belly instantly firm up to what it was before the baby was born. To regain your pre-pregnancy shape, lose the flabby skin and eliminate the baby belly, you're going to have to put in some hard work. Don't start any exercise program before your midwife or doctor clears you for dieting and exercise.
Step 1
Breast feed your baby if at all possible. Breastfeeding releases hormones that shrink your uterus, helping it return to its original size more quickly. Breastfeeding also helps some women lose weight because it burns 300 to 500 more calories a day.
Step 2
Exercise. Find an exercise program you like and can stick with. Aerobic exercise burns fat and helps you shed the pounds, while strength training helps firm, tone and build muscle, eliminating the flabby appearance. Muscles also burn more calories than fat. Develop an exercise plan that includes aerobic exercise for a minimum of 30 minutes per day, 3 to 5 days a week. Incorporate strength training into your workout plan 2 to 3 days per week.
Step 3
Work out your transverse abdominal muscles, the deepest muscles of your lower abdominal wall. These muscles help pull your belly in and are most affected by pregnancy. A good exercise for strengthening these muscles is to hold the plank position. Lie on the floor with your body supported on your forearms, elbows under your shoulders. Place your feet hip-width apart and support your lower body on your toes. Bring your abdomen off the floor and hold this position, with your body in a straight line, for 30 to 60 seconds. Relax and repeat this exercise 3 to 5 times.
Step 4
Exercise more. Add additional abdominal exercises once you feel your core strength returning. Focus on the deep muscles, using exercises like the plank pose to build strength prior to incorporating crunches and other exercises that focus on the superficial muscle groups.
Tips and Warnings
- Consult with a personal trainer if you have any questions or difficulties with building your core strength and developing the abdominal muscles that were stretched and weakened by pregnancy.
