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Bounce Back from your Baby Belly

Bounce Back from your Baby Belly

“What goes up must come down” is a common theme with regards to postpartum changes. If it takes your body 9 months to swell to its full size, it’s going to take some time before it gets back to normal.

Image credits: Pexels

That’s not to say you can’t speed things along, making your results appear faster and setting a foundation for the long run.

Issues: Loose abdominal muscles, extra skin, fat, relaxed pelvic girdle
Look: Hanging belly, loose skin

Image credits: Pexels

Causes: The extra fat gained around your tummy area during pregnancy is so that your skin can stretch out slowly to accommodate your baby and also so that your baby is cushioned and protected. Estrogen also plays a part in this: estrogen levels drop after pregnancy, causing fat to be stored around your stomach area and thighs in preparation for breastfeeding.

Remember to consult your doctor before trying out exercises!

Breastfeed if possible

breastfeedingImage credits: Pexels

Breastfeeding causes contractions that will help you tone your uterus down back to its normal size thus causing your stomach to look smaller. It also helps you to burn calories as it takes a lot of energy for the body to produce milk! Burning calories will help you lose weight and in turn, make your tummy smaller.

Drink more water

drink waterImage credits: Pexels

Drinking tons of water throughout the day will not only help to flush out the fat, it will also keep your body hydrated. This helps with your skin elasticity and weight loss! If you’re breastfeeding, this is more important as you’d need water to aid in your milk production.

Core exercises

woman exercisingImage credits: Pexels

You know the drill: if you’re worried about your belly, target your core! You’d want to focus on your transverse abdominal muscles as these tighten up whatever your pregnancy loosened with regards to your tummy area.

Bridge

The bridge is a low impact exercise that can help to firm and tone your stomach. As your abdominal muscles might still be very weak or if you had a C-section, you will have to ask your doctor when is a good time to start.

To do this:

  1. Lie on the floor on your back
  2. Bend your knees up with your feet flat on the floor
  3. Lift your pelvis up towards the ceiling while exhaling
  4. Ensure your shoulders and your head remain on the floor
  5. Hold for a few seconds before lowering

Plank

side plankImage credits: Pixabay

As with the bridge, doing side planks can also strengthen your transverse abdominal muscles as well as engage your core! This exercise also strengthens your spine, which is important because of all the weight your spine has been carrying.

To do this:

  1. From the plank position, move onto your side
  2. Keep your legs straight and together
  3. Lift one arm above the head so that only one hand and feet are touching the ground
  4. Ensure your body stays in a straight line
  5. Exhale and lower yourself back to the ground slowly

Baby curls

baby curlsImage credits: Fit Pregnancy

Want to exercise but reluctant to leave your baby alone? Let the baby assist you in your workout! Not only will you lose weight, you’d get to spend some time with your baby too!

To do this:

  1. Lie flat on your back
  2. Hug your baby to your chest
  3. Raise your baby up while bending your knees up
  4. Put your knees to chest and put your baby on your shins
  5. Keep holding on to your baby
  6. Keep your shins and baby parallel to the floor while lifting your shoulders slightly
  7. Lower your legs slowly while keeping your thighs at a 90-degree angle
  8. Hold this pose
  9. Lower your shoulders while bringing your knees and baby back up again

Leg scissors

To do this:

  1. Lie on the floor, flat on your back
  2. Raise your legs to a 90-degree angle
  3. Tighten your core and lower one of your legs
  4. Keep the leg just above the ground and hold
  5. Switch your legs and keep repeating this

Breathing

This exercise is really easy to do and helps with tightening the loose parts of your stomach.

To do this:

  1. Sit cross-legged on the floor with your back against a wall
  2. Inhale deeply as you expand your stomach and push it forward without moving your back
  3. Exhale slowly and suck in your stomach as far as you can
  4. Hold this position for around half a minute

Cardio

When it comes to weight loss, you can’t escape cardio. To lose weight, you’d have to burn more calories than you consume. The fastest way to burn calories is to do some cardio. Thankfully, cardio can be made fun. Here are some ways!

Postpartum yoga

yoga pigeon poseImage credits: Pexels

Yoga is a great low-intensity and gentle exercise that can tone your body and strengthen you up quickly. It’s good for your core, your arms and legs, and also your back! You don’t even have to join a studio with all these YouTube lessons floating around. Yoga is also relaxing, which is great news for your belly, as it can reduce cortisol levels in your body. Cortisol is the stress hormone that causes your body to store fat in your belly, so relaxing can help you lose belly fats!

PS: If you have postpartum sadness, this can help tons as well.

Walk your baby in a stroller

woman and baby walkingImage credits: Pexels

As with baby curls, exercising doesn’t mean having to sacrifice time with your baby. Make it fun for the both of you and spend some time together by walking your baby. Either carry him or push him along in a stroller quickly (but carefully, of course) for around half an hour each day.

Strength training

woman strength trainingImage credits: Pexels

Muscle mass burns more calories than fat even when you’re at rest! Strength training is a great way to build up your muscle mass and give a boost to your metabolism rate, helping you burn more fat even when you’re inactive. Download an app, head to the gym and get started! (After getting your doctor’s approval, of course.)

Eat more protein

chickenImage credits: Pexels

Eating more protein will increase your body’s aility to burn fat, especially fat around your belly area! So including more protein at each meal is definitely a good idea if you want to get rid of your baby belly fast.

Eat three (healthy) snacks a day

carton of applesImage credits: Pexels

Instead of eating really large meals, go for smaller meals plus three snacks a day – one snack between your meals! By snacks, we don’t mean potato chips or fries. Eat something healthier and high in fiber instead like fruits, whole grains, or vegetables. A diet that’s high in fiber will help you lose more belly fat and also make you feel fuller, keeping you from overeating!

Good posture

types of postureImage credits: Wikimedia Commons 

By maintaining a good posture the whole day, you are actually engaging your core and strengthening your spine. Pulling your abdomen in for as long as you can is a good way to activate your core when you’re too busy. Do this as often as you remember to!

Wear a belly band

Wearing a belly band, a fabric belt that wraps around your abdomen, is a great way to hold all your bits in place so you can go back to wearing your clothes immediately. It also supports your spine, helping you maintain your posture throughout the day!

Venus Legacy

 venus legacy before afterImage credits: Realself.com

One of the key problems a woman faces with her baby belly is the loose skin. As mentioned, the stomach stretches out quite a lot due to making space for the baby. Add losing weight a tad too fast to this equation and the loose skin really becomes a problem.

Loose skin is particularly frustrating because it’s not entirely under your control and it can be difficult to fix without surgery but thank goodness for technology as there is now Venus Legacy. Venus Legacy is a FDA-approved treatment that uses an all-in-one workstation that can combine magnetic and multi-polar pulse technology to tone tummy skin. With its multi-polar RF, it is able to deliver pain-free heating to multiple tissue layers, resulting in a more contoured body and firmer skin. It is so efficient that results are visibly noticeable after a session!

Toning Your Tummy after Pregnancy Is NOW within Reach!

ONLY Aesthetics offers this treatment to people in Singapore!

Say goodbye to saggy tummy skin and get your confidence back by scheduling a consultation today! Call us at 6235 5415/6220 4434!

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