If you expect your tummy to return to its toned shape after childbirth, you may be surprised to find that you still look pregnant after having your baby. Although the abdomen will flatten naturally during recovery when your uterus shrinks back to a normal size, you may still have excess skin in the area. Through diet and exercise, you can get your pre-pregnancy shape back. Remember to first wait six to eight weeks after delivery--and get the approval of your doctor-- before trying to lose weight.
Step 1
Follow a calorie-controlled diet. Eat mostly fruits, vegetables and whole grains. These high-fiber selections can help you feel full longer to control the amount of food you eat. Avoid foods high in fat and sugar, like fried foods, fast food, sweets, chips and fatty cuts of meat.
Step 2
Include 30 minutes or more of cardio in your day. You need to exercise in order to lose weight after pregnancy. If you don't have a set period of time to work out, break up the sessions into shorter intervals. Try to do activities that work the abs, like rowing, kickboxing and step aerobics. You can include your baby in your exercise routine as well by taking her for walks or runs in a stroller.
Step 3
Focus on your abs. By working the abdominal muscles through strength training, exercises can build muscle and give your stomach a toned appearance. Crunches are a simple and effective exercise. Lie flat on your back with your knees bent. Tense your ab muscles while lifting your shoulders off of the floor. For a reverse crunch, lie flat while extending your legs in the air. Flex your hips while pushing your back into the floor. Do three sets of 10 to 20 reps for each exercise.
Tips and Warnings
- If you choose to breast-feed, it can help flatten your tummy after childbirth. Breast-feeding burns more calories and helps contract the uterus quickly. You can speak to a plastic surgeon about getting rid of the excess skin after childbirth, if diet and exercise are unsuccessful. A tummy tuck can remove fat and skin in the abdominals.
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