How to Get My Stomach in Shape After C-section damage

If you've had a C-section, you're likely anxious to work on your abs. During this procedure, an incision is made through your abdominal muscles. After your C-section, you might be left with excess midsection weight and weak abdominal muscles. You can't tighten a muscle that's been cut; however, you can focus on losing fat all over the body, including your belly, to help combat fat accumulation after a C-section. Drastic methods, such as a tummy tuck, also help you get this problem area under control.

Exercises help tone the abs after a C-section. (Image: Javier Snchez Mingorance / EyeEm/EyeEm/GettyImages)

Diet for Abs After C-Section

Eat a healthy diet to help lose overall body fat after a C-section. In turn, reducing calorie intake helps you lose midsection fat after a C-section. Eat foods that are low in calories. For example, if you eat a cup of raisins, you consume 434 calories. Select grapes instead, which have high water content, and consume only 104 calories. Fruits, vegetables, whole grains, lean sources of protein and low- or no-fat dairy are good options.

Move Your Body

Complete at least 150 minutes of moderate intensity activity each week to lose belly fat, recommends the Centers for Disease Control and Prevention. Examples of aerobics after C-section include walking your baby at a brisk pace in the stroller or biking on level surfaces. With moderate activity, you are breaking a sweat; however, you can still have a conversation while working out.

Consider Interval Training

Use interval training to increase calorie burning and lose belly fat faster. Interval training alternates between moderate and vigorous activity to build strength and burn midsection weight. For example, start out walking at a brisk pace. After a few minutes, increase your intensity to a vigorous pace with running. Rotate between the two activities for 30 minutes or longer.

Tip

If you’re nursing your baby, discuss high-intensity physical activity with your doctor. It can affect the taste of your breast milk, giving it a sour taste that your baby might not like. Drink plenty of fluids after your workout and check with your doctor if you start having issues nursing.

Abs After C-Section

Tone your belly and strengthen your abs after C-section with training exercises at least twice weekly. The abdominal hold is an exercise that targets the lower section of your tummy. Sit on the edge of a chair. Slowly lift your feet about 2 to 4 inches off the floor and hold the contraction for five to 10 counts. Repeat for a minute. Another effective belly toning exercise is abdominal hollowing. Get on your hands and knees and contract your core muscles. Hold your contraction for 10 seconds, release and repeat 10 times.

Surgical Skin Removal

To find your abs after C-section, excess skin can be surgically removed with a tummy tuck. A tummy tuck removes lower abdominal fat and scars left after a C-section. Talk with your doctor about the risks and benefits of this procedure.

Warning

Discuss your midsection weight loss goals with your doctor. After pregnancy, women need to wait at least six weeks to start exercise. However, women with a C-section often need to wait longer.

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