Exercise right – Getting some exercise and eating healthfully will help you get back to your pre-pregnancy weight within a few months. But if you want to see that tummy flat, you’ll have to do some exercises that target your abdominal muscles. And here’s the secret: Don’t immediately go for crunches.
Remember the connective tissue between your abdominal muscles that stretched out? A small amount of stretching happens in all pregnancies and that’s normal. As the tissue starts to heal, it’ll repair itself. But preliminary research shows that tummy crunches done too early actually stretch the connective tissue even more and make it thinner and weaker.
Not what you want for a strong, supportive core. To start off with the right exercises, you want to strengthen your deepest abdominal muscle — your transverse abdominis. Think of this muscle as your body’s internal “girdle.” While you’ll want to speak to a physical therapist or your doctor for similar exercises that you can do safely, pelvic tilts are a good way to start off.
Lie on your back, place your feet flat on the floor, and bend your legs. Pull your belly button in toward your spine and lift your pelvis off the floor. Tighten your buttocks and hold for 5 seconds.Aim for 5 sets of 20 repetitions.
Within 8 to 12 weeks, you should be ready to move on to deeper abdominal exercises. A study of 40 postpartum women with diastasis recti showed that core-strengthening exercises work! Wondering how often is enough? According to the American Council on Exercise, you can perform muscle-toning abdominal exercises 2–3 times a week.
Forearm plank. Lie down with your forearms on the floor. Rise up onto your toes. Suck in your belly. Tighten your buttocks. Hold for 20 and build up as you get stronger. Reverse crunch. Lie down on your back with your knees bent and your thighs perpendicular to the ground. Using your abs, bring knees toward your chest. Hold for 2 counts and repeat 10 times. Scissor kicks. Lie on your back with your legs straight. Lift both legs off the floor and then scissor your legs by lowering and lifting them alternately. Do 15 to 20 repetitions.
If your abs have separated more than 2 to 2.5 centimeters, this is known as diastasis recti. Most cases of diastasis recti resolve with time, weight loss, yoga, and core exercises like the MUTU system, Because diastasis recti is not a true hernia, surgical repair is not necessarily required and is generally considered elective or cosmetic.
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Contents
Will postpartum belly go away?
It takes time for your body to fully recover from pregnancy. Your postpartum belly won’t instantly go back to how it was before you were pregnant – it’s a process that can take months or even years, while some bellies may take on a different shape permanently.
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Why is my belly so big postpartum?
You gain weight over 9+ months of pregnancy, so it’s normal to take 9+ months to get back your pre-pregnancy body after your baby is born. However, a belly bulge that doesn’t go away for months after delivery can be a sign of diastasis recti—a separation of your abdominal muscles.
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How long does pregnancy pooch last?
It often takes six to nine months to get back to your pre-pregnancy weight. But it can take a lot longer, even 10 months to two years, especially if a woman gained 35 pounds or more during her pregnancy.
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Do postpartum belly bands work?
Benefits of Postpartum Belly Wraps – Postpartum belly wraps are sometimes called a belly band or a belly binder. Doctors suggest binding after major abdominal surgery, including after a Cesarean section. There are benefits to using an after-birth belly wrap. These include:
Helps relieve painHelps you get movingHelps increase blood flowHelps muscles and incision healLowers swelling from surgeryHelps with posture
Supporting your pelvic floor. Your organs move and change during pregnancy to make room for a growing baby. During pregnancy, hormones also make your pelvic floor muscles relax. This can cause you to leak urine after having a baby. Using a postpartum belly wrap can offer some compression to gently hold your muscles in place as your body heals.
Diastasis recti. During pregnancy, the two large muscles that run down either side of your stomach area split apart as your uterus expands and pushes against them. This is called diastasis recti, Usually, your separated stomach muscles will go back into place on their own by eight weeks postpartum. Using a wrap can compress and support your muscles as they move back into place.
A postpartum belly wrap isn’t a cure for diastasis recti. If you still have an obvious gap between your muscles after eight weeks, you may have a condition called diastasis recti.
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Why do I still look pregnant 7 months postpartum?
What is diastasis recti and how do I know if I have it? – During pregnancy, the abdominal muscles stretch apart to accommodate the growing fetus. However, after birth, if these muscles do not go back to their original position and close the gap, the organs behind the muscles bulge out, causing the belly to sag.
This is diastasis recti. It can be tested for, by a gynecologist, six to eight weeks after delivery. To know if you have a post-pregnancy tummy, a doctor will have you lie flat on your back with your knees bent. Then, they will place their fingers right above your belly button and gently press down on your stomach, while you lift your head an inch off the table, keeping your shoulders down.
If they feel a gap wider than an inch in the muscles, you have the post-pregnancy pooch, that is, diastasis recti. However, bear in mind that the amount of separation will vary in different women, so only a doctor will be able to confirm this postpartum complication.
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How do I flatten my mom pouch?
How long does it take to get rid of mommy pooch? – The time needed to get rid of the mommy pooch depends on:
- your ability to lower your body fat percentage,
- how quickly your body begins to respond to the core exercises mentioned above, and most importantly,
- your consistency.
If you are consistent with these strategies, you may start to see improvements in as little as 6 weeks. Depending on how wide the separation of the abdominal muscles is, this process could take longer. In some cases, diet and exercise may never completely eliminate the pooch altogether. As with anything in life, the best thing you can do is stay consistent. You got this!
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How long does it take for pregnancy fat to go away?
You should plan to return to your pre-pregnancy weight by 6 to 12 months after delivery. Most women lose half of their baby weight by 6 weeks after childbirth (postpartum). The rest most often comes off over the next several months. A healthy diet with daily exercise will help you shed the pounds.
Aim for a weight loss of about a pound and a half a week. You can do this by eating healthy foods and adding in exercise once you are cleared by your health care provider for regular physical activity.Women who are exclusively breastfeeding need about 500 more calories per day than they did before pregnancy. Get these calories from healthy choices such as fruits, vegetables, whole grains, and lean protein.Do not drop below the minimum number of calories you need.
If you are breastfeeding, you will want to lose weight slowly. Weight loss that happens too fast can make you produce less milk. Losing about a pound and a half (670 grams) a week should not affect your milk supply or your health. Breastfeeding makes your body burn calories which helps you lose weight.
Do not skip meals. With a new baby, many new moms forget to eat. If you do not eat, you will have less energy, and it will not help you lose weight.Eat 5 to 6 small meals a day with healthy snacks in between (rather than 3 larger meals).Eat breakfast. Even if you do not normally eat in the mornings, get into the habit of having breakfast. It will give you energy to start your day and stop you from feeling tired later.Slow down. When you take your time eating, you will notice that it is easier to tell that you are full. It is tempting to multitask, but if you focus on your meal you will be less likely to overeat.When you reach for a snack try to include foods with fiber and protein to help keep you full (such as raw bell pepper or carrot with bean dip, apple slices with peanut butter, or a slice of whole-wheat toast with hard-boiled egg). Drink at least 12 cups of fluid a day.Keep a water bottle near the spot where you usually feed the baby, that way you’ll remember to drink when they do.Limit drinks like sodas, juices, and other fluids with added sugar and calories. They can add up and keep you from losing weight. Avoid products with artificially sweeteners.Choose whole fruit over fruit juice. Fruit juices should be taken in moderation because they can contribute extra calories. Whole fruit gives you vitamins and nutrients and contains more fiber, which helps you feel full with fewer calories.Choose broiled or baked rather than fried foods.Limit sweets, sugar, saturated fat and trans-fats.
Do not go on a crash diet (not eating enough) or a fad diet (popular diets that limit certain types of foods and nutrients). They will probably make you drop pounds at first, but those first few pounds you lose are fluid and will come back. Other pounds you lose on a crash diet may be muscle instead of fat.
You will gain back any fat you lose on a crash diet once you return to normal eating. You may not be able to return to your exact pre-pregnancy shape. For many women, pregnancy causes lasting changes in the body. You may have a softer belly, wider hips, and a larger waistline. Make your goals about your new body realistic.
A healthy diet combined with regular exercise is the best way to shed the pounds. Exercise will help you lose fat instead of muscle. Once you are ready to start losing weight, eat a little less and move a little more each day. It may be tempting to push yourself into a hard routine for fast weight loss.
- But rapid weight loss is not healthy and is hard on your body.
- Do not overdo it.
- Just a quick walk around the block with your baby in the stroller is a great way to start adding exercise to your daily routine.
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