Going through the experience of giving birth can be exhausting for your mind and body. Your body will go through some serious changes when you are pregnant.
This change can make you feel less confident in your physique especially if you lived an active and healthy lifestyle before your pregnancy.
Your post-pregnancy belly may be making you feel down but the good news is that there are methods of helping this. Check out our guide to how exercise can help your perinatal mental health.
In this article, we’ll go over some tips for a flat tummy after pregnancy.
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When will my belly go back to normal after pregnancy?
The timeline for your belly to return to its pre-pregnancy state varies for each individual.
Generally, it can take several weeks to months for your uterus to shrink back to its pre-pregnancy size and for your abdominal muscles to regain their strength and tone.
Factors such as genetics, diet, exercise routine, and whether you had a standard delivery or a cesarean section can all influence the pace of your postpartum recovery.
Consistent engagement in postpartum exercises targeting the core muscles, along with a balanced diet and sufficient rest, can help speed up the process.
Remember, every woman’s body is unique, so be patient and kind to yourself during this transformative phase.
What causes a big tummy after giving birth?
After giving birth, a woman’s abdominal area may appear larger due to various factors, including:
- Stretching – stretching of the abdominal muscles and skin during pregnancy to accommodate the growing baby. This stretching can lead to muscle separation, known as diastasis recti, where the abdominal muscles separate along the midline, resulting in a protruding belly.
- Hormones – hormonal changes postpartum can cause the body to retain excess fluid, leading to bloating and swelling in the abdominal region.
- Weight – weight gain during pregnancy, combined with changes in diet and activity levels after childbirth, can contribute to increased fat deposition around the abdomen.
- Genetics – genetics and individual body composition play a role in how quickly your body returns to its pre-pregnancy shape, with some women experiencing more pronounced changes in abdominal size than others.
How do you get rid of a mummy tummy?
“Mummy tummy” is a term often used to describe the postpartum belly that many women experience after childbirth.
This can be due to factors like stretched abdominal muscles, excess fat, and loose skin.
While getting rid of a mummy tummy can take time and effort, here are some steps that may help:
Healthy Diet
Choose foods that provide essential vitamins, minerals, and other nutrients without excessive calories, these include:
- Fruits.
- Vegetables.
- Lean proteins (such as chicken, fish, tofu, and legumes).
- Whole grains.
- Healthy fats (like avocados, nuts, and olive oil).
Processed foods often contain unhealthy fats, refined carbohydrates, and added sugars, which can contribute to weight gain and bloating.
Try to minimise the consumption of packaged snacks, sugary drinks and desserts. Also, pay attention to portion sizes to avoid overeating.
Eating smaller, more frequent meals throughout the day can help regulate your appetite and prevent excessive calorie intake.
Ensure to drink plenty of water throughout the day to maintain hydration and support your digestion.
Aim for at least 8 glasses of water daily, and adjust intake based on individual needs and activity levels.
Regular Exercise
Engage in activities that elevate your heart rate and burn calories, such as brisk walking, jogging, swimming, cycling, or dancing.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise.
Ensure to incorporate exercises that target the major muscle groups, including the abdomen, back, chest, arms, and legs.
Focus on compound movements like squats, lunges, deadlifts, push-ups, and rows, which engage multiple muscle groups simultaneously and promote overall strength and stability.
Perform exercises specifically designed to target the muscles of the core, including:
- Rectus abdominis.
- Transverse abdominis.
- Obliques.
- Pelvic floor.
Check out our fun guide to post pregnancy fitness for more information.
Posture Awareness
Stand tall with your shoulders back and down, and your pelvis in a neutral position.
Avoid slouching or arching your back excessively, as this can strain the muscles of the abdomen and lower back.
Draw your navel towards your spine to engage the muscles of the core and support your posture.
This helps to stabilise the spine and pelvis, reducing the risk of back pain and promoting a flatter abdominal profile.
Get Sufficient Sleep
Establish a consistent sleep schedule and create a relaxing bedtime routine to signal to your body that it’s time to wind down.
Avoid stimulants like caffeine and electronic devices before bed, and create a comfortable sleep environment that is dark, quiet, and cool.
Consider Physical Therapy
If you’re experiencing difficulty with diastasis recti or other postpartum concerns, consider seeking guidance from a physical therapist or pelvic health specialist.
They can assess your condition and provide personalised exercises and treatment strategies to address your needs.
Be Patient
Understand that postpartum recovery is a gradual process, and it’s normal for progress to take time.
Focus on making sustainable lifestyle changes rather than seeking quick fixes, and celebrate small victories along the way.
Remember to listen to your body and prioritise self-care as you work towards your goals.
Helping With After pregnancy Belly – POW8R
It’s important to remember that consistency will be a huge factor in helping you with your post-pregnancy belly.
POW8R is a health and fitness lifestyle brand that can help you stay accountable and consistent when it comes to your nutrition and exercise.
Our amazing and engaging community can help you stay on track.
Here, we share tips and insights to help you on your fitness journey – we’re with you every step of the way.
Check out our membership levels and see which plan suits you.
We hope that you enjoyed this insight into helping achieve a flat tummy after pregnancy.