How to remove belly fat after childbirth for a nursing mother at home

My respect, gentlemen and especially ladies. Ladies, squeal :)! Today we have a purely female note, and it will be devoted to the issue of putting yourself in order for your beloved, or rather, how to get rid of your belly after childbirth. After reading the article, each of you will know what needs to be done to make six cubes from one ball.

So, take your seats, it will be interesting.

Features of the female physique

Many women associate the dream of a perfectly flat stomach with total weight loss. And they even begin their path to the ideal, practicing all kinds of methods for regulating body weight. The kilograms are gradually decreasing and the weight seems to be normal, but the figure still remains imperfect - the stomach does not become flat and the waist is thin. Quite natural questions arise: what is this connected with, and how to proceed?

The fact is that even with normal weight, fat deposits can be distributed unevenly. So, some thin-looking women have a fairly significant layer of fat on the abdomen, buttocks and thighs. That is why for a good figure it is not so much the ratio of weight and height that is important, but the size of the fat layer.

The normal level for a healthy woman is considered to be 23-24% fat, with 10-12% of it accumulating in the chest, buttocks, and inner thighs (trained female athletes, as a rule, have only 10-15% fat).

It is believed that it is difficult for an adult woman to achieve a figure below 17%, moreover, reducing body fat below 13% can significantly harm health.

During pregnancy, as a result of hormonal changes in the body, the fat layer increases. It must protect the fetus from external influences. This is especially true for the abdomen, so after childbirth, in addition to stretched muscles, which should return to normal over time, there remains a layer of fat on the abdomen. Because of this, it protrudes, looks uneven and ugly.

What can be done in such a situation? It is necessary to reduce the percentage of fat, while simultaneously increasing the strength of the abdominal muscles, giving them the desired shape.

Several types of massage are effective. For example:

Honey

All healthy mothers can use it. It is contraindicated for those who suffer from allergies, asthma, varicose veins, or have diseases of the thyroid gland or circulatory system.

When performing it, you should pat your belly with your fingertips. If the pain is tolerable, you can abruptly remove your fingers from the skin.

Cupping massage

It also has contraindications, including fresh scars and stretch marks. Please note that for mothers who have just given birth, it can only be used on the sides and thighs, but not on the stomach!

After childbirth, at least 2 months must pass before using such a massage. It should also not be performed by pregnant women or those with chronic or gynecological diseases.

Cupping, or vacuum, massage on the sides should be carried out as follows: warm up the area with a hot shower, rub with a towel or washcloth, lie down, apply aromatic oil, attach 2 jars (you can alternate) to the waist line. Then, with slow movements, begin to move the cans from the waist down the thigh.

The technique for performing cupping massage on the stomach is slightly different, but the preparatory steps remain the same. The cups should be attached on either side of the midline of the abdomen and moved slowly in a circular motion around the navel.

Procedure time is 5-10 minutes.

After the massage, rub anti-cellulite cream or gel into the skin, cover yourself with a blanket and lie warm.

Before choosing your massage method, consult your doctor!

Working the abdominal muscles

The shape of the abdomen depends on the thickness of the fat layer and the condition of the abdominal wall muscles. The normal condition is when the abdominal wall protrudes just a little and the stomach remains flat. Weakness of this muscle group leads to the formation of a protruding or saggy abdomen. Physical exercises to work the abdominal muscles, which are divided into four types, will help increase their tone:

Leg work with a stationary torso - raising and lowering, bending and straightening, cross, circular movements, etc. These movements strengthen the lower abdominal muscles.
The work of the body with motionless legs is raising, lowering, turning the body, etc. In this way, the upper abdominal muscles are strengthened.
Simultaneous work of the torso and legs - most of the abdominal muscles are usually included in the movement.
Cross work with the torso and legs. In this case, the oblique abdominal muscles, which form the lateral muscular walls of the abdominal cavity, receive the load.

When doing exercises, you need to remember that the abdominal muscles are attached to the lower edges of the ribs on one side, and to the pelvis on the other. Therefore, when you lift your legs, you need to lift your pelvis. When performing complexes lying on your back and raising your knees to your stomach, do not be lazy to lift your pelvis from the floor, bringing your knees closer to your forehead.

While hanging on a bar or wall bars, you also need to pull your knees to your chest, lifting your pelvis.

When can you start exercising after giving birth?

It is especially worth drawing the attention of women to the fact that you can start strengthening your abdominal muscles after a natural birth only after 6-8 weeks, after a cesarean section - after 2-2.5 months. If you put stress on the abdomen at an earlier stage, you can expect serious troubles: sutures coming apart (for example, after a cesarean section or after suturing the perineum when it ruptures), increased intra-abdominal pressure and prolapse of the vaginal walls. Therefore, do not rush into physical activity, and during the recovery period, pay attention to your diet, excluding particularly high-calorie foods. But do not follow a strict diet - this is contraindicated for a nursing mother, because a deficiency of nutrients will immediately affect the quality of milk and well-being. It is better to observe the well-known reasonable restrictions on sweets, fatty and fried foods.

How to remove belly fat after caesarean section

At the moment, many expectant mothers choose to give birth via cesarean section. This is due to the fact that women are often afraid of severe pain during contractions and possible complications during childbirth.

A dissection of the peritoneum can lead to many health problems, but if you have overcome difficulties, the body’s recovery after a cesarean section will take a little longer than during a natural birth.

When can you start losing weight?

Initially, a woman who has undergone a cesarean section must take care of restoring normal body function. Caesarean is a surgical intervention that leaves behind a suture in the peritoneum, that is, in order to start working on yourself, you need to get rid of the consequences of the operation. For this reason, when asked: how to quickly remove belly fat after a caesarean section, doctors answer that after childbirth you need to go through a recovery period, and after that you can begin procedures to return the body to its previous shape.

To find out if you can start exercising to get rid of your belly fat, it is best to contact a gynecologist who will monitor you after childbirth.

In any case, doctors do not recommend starting active weight loss measures earlier than two months after a cesarean section. During this period, the suture has time to heal, and the internal organs restore their previous location.

How to lose weight after cesarean in a short time

This question worries many mothers, because everyone wants to remove the ugly fold on their stomach as quickly as possible.

Almost immediately after the operation, you can use the following methods for losing weight:

wearing a bandage;
tying;
sleeping on your stomach.

Doctors recommend sleeping or lying on your stomach on the second day after birth. This position may seem uncomfortable, but it helps to contract the uterus, which consequently reduces the volume of the abdomen.

The most effective way to remove belly fat is breastfeeding, because during lactation the body expends more than 500 kcal. Also, due to breastfeeding, the young mother adheres to proper nutrition, which contributes not only to milk production, but also to weight loss.

Ordinary household chores will also help you start the weight loss process: cleaning, cooking, activities with your baby. If you want to quickly remove a sagging belly and get rid of extra pounds, you need to increase the time you spend walking with your baby in the fresh air.

Nutrition

It would seem that after 9 months of dietary restrictions, you can finally relax and enjoy a “harmful” but delicious burger, or eat pizza, but you cannot relax even after giving birth. Having given birth to a baby, a woman must take care not only of her appearance, but also of the baby’s nutrition, because he will eat nothing more than breast milk.

The mother's diet after the birth of the baby should be as balanced and correct as possible.

Nutrition rules for losing weight for a nursing mother

Forget about fatty and fried foods, replace difficult-to-digest dishes with stewed, steamed or boiled foods.
Eat more local fruits and vegetables. They are less subject to chemical treatment for storage, which means they will not cause allergies in the baby.
Eliminate carbonated drinks and store-bought juices from your diet.
You should not overuse nuts, seeds, sweets and baked goods.

From such a list, it immediately becomes clear that you should not limit yourself in food. In order to lose weight after childbirth, you just need to adjust your diet by removing allergens, “harmful” foods and, of course, alcohol.

Doctors advise sticking to fractional meals during lactation, that is, eating 5-6 times a day, and it is necessary that the portion does not exceed 250-300 grams.

Diet for a nursing mother

You can create a menu yourself, but only a nutritionist can develop the best diet.

Sample menu for 3 days

Day 1

Morning: low-fat cottage cheese, berries or fruits, tea without sugar
Lunch: fruit salad topped with yogurt
Day: spaghetti with boiled beef, fresh vegetables
Afternoon snack: sandwich with cheese, natural juice
Evening: low-fat kefir, boiled fish

Day 2

Morning: oatmeal porridge with honey, cheese sandwich, green tea
Lunch: local fruit
Day: pumpkin soup, steamed chicken
Afternoon snack: smoothie with berries
Evening: buckwheat with vegetables

Day 3

Morning: cheesecakes, compote
Lunch: yogurt
Day: cabbage soup in a light broth, fresh vegetables, a slice of bread
Afternoon snack: smoothie
Evening: pearl barley porridge, green tea

If you cannot lose weight even while following a diet, you should consult a doctor and undergo a test to check your hormonal status.

Exercises

Since it is impossible to fully engage in sports after a caesarean section, mothers have found a wonderful way to quickly get themselves in order without putting too much strain on the muscle tissue and this is bodyflex.

Bodyflex is a special breathing exercise that allows you to strengthen muscles without special equipment and with a minimum amount of time.

You can do breathing exercises a week after being discharged from the hospital, but in order not to harm your body, it is better to consult a specialist before starting training.

The training should be done after waking up before eating, the whole exercise consists of breathing correctly and measuredly in various positions, for example, sit in a position that is comfortable for you on the floor and breathe as follows:

stretching out your lips with a tube, slowly exhale all the air;
inhale sharply through your nose;
Raising your head, purse your lips slightly and exhale sharply through your mouth;
draw in your stomach and hold your breath for 5-10 seconds;
Inhale calmly through your nose.

You need to repeat this complex 5-10 times in a row.

Surgery

Contacting a plastic surgeon after a cesarean section most often occurs for the following reasons:

the seam looks ugly;
sudden weight loss provoked the appearance of a large skin apron;
fat deposits cannot be corrected by physical activity due to the suture.

Surgery is considered only a year after childbirth. Usually by this time, 90% of women get rid of postpartum symptoms and do not resort to radical methods of changing their appearance.

To remove the belly, you often only need to polish the scar, but if the suture was made roughly during the operation, then in this case you cannot do without abdominoplasty.

Abdominoplasty, or tummy tuck, allows you to get rid of the following problems:

stretch marks;
leather apron;
diastasis;
change in the location of the navel.

An expensive operation will help you quickly get rid of postpartum consequences, but not everyone can undergo this procedure. Abdominoplasty has many contraindications, and before undergoing surgery you need to pass all the tests, undergo a full body diagnosis and consult a doctor. Also, hundreds of reviews from young mothers claim that the operation sometimes does not go without complications, and the recovery period after it does not allow you to take care of the child and household chores.

Exercises for a flat stomach

So, you have recovered from childbirth and are ready to develop a flat stomach. How and where is the best place to study? There are no uniform rules and recommendations for working on your own body. There are different methods from which you need to choose the one that suits you, or combine several methods at once.

Shaping

The goal of shaping is to improve your figure through exercises that borrow the best from aerobics and athletic gymnastics. Fans of such activities are often called sculptors of their bodies. This comparison accurately captures the essence of the workout - targeted impact on various muscle groups, so in addition to the abdomen, the muscles of the back, arms and legs are strengthened.

Shaping classes are held in sports clubs, where groups are recruited for classes at different times under the guidance of an instructor.

For a young mother, this option has its pros and cons. On the one hand, regular classes at the club will allow her to work on her figure at least twice a week for 40-50 minutes. On the other hand, the same lack of time and various unforeseen circumstances may prevent you from regularly attending these training sessions, so another option may be preferable for you.

Home exercise set

There are specially designed sets of simple exercises, performing which you can achieve good results, in particular, a flat stomach. At the same time, when performing any exercise, you must firmly know what, why and how to do it. Therefore, we offer some tips and recommendations:

Before performing a set of exercises, do a short warm-up. This could be jumping rope, dancing to music, etc.
Don't use weights. They form voluminous muscles, and voluminous abs are unlikely to be your goal.
During exercises, keep your abs in constant tension. Pay close attention to your technique. The result will be better if you do the exercise 20 times correctly than 50 times, but carelessly.
Train intensely. Some trainers advise sparing yourself, assuring that you can exercise half-heartedly. Of course, you can if you train for fun, but if you want to get results, you need to give it your all.

If you have never exercised before or are starting to exercise after a long break, start exercising gradually, with one approach (the recommended number of times you should do the exercise without a break), and gradually increase to four.

Watch your breath! As you exhale, tighten your abdominal muscles and pull the front wall of your abdomen into you as deeply as possible, while simultaneously relaxing your ribs so that they drop down. When you inhale, try not to relax your abdominal muscles. The abdominal wall should remain retracted. The abdomen swells mainly to the sides and upwards.

The abs should be trained at least three times a week, maximum every day.

As practice has shown, the best method of training the abs is a giant set, when several exercises are done one after another, without stopping. After each giant set, you can rest for one minute. It is recommended to perform the exercises at a fast pace and with the maximum number of repetitions. At the end of this “marathon” your abs should just be burning. But you need to approach a giant set gradually , gradually increasing the intensity of your workouts.

When performing exercises, you must constantly concentrate on your sensations, on the state of your abdomen, the muscles of which should tense.

Do not eat 1 hour before or after exercise.

Before performing the exercises, you need to stretch your muscles:

Stretching 1. Inhale - round your stomach as much as possible. Exhale - the front wall of the abdomen moves towards the spine. Hold this position for a few seconds. Do 4-5 sets of 10 reps.
Stretch 2: Lie on your stomach. Bend back as much as possible and fix yourself in this position for a few seconds. Do 4-5 sets of 10 times.

Now you can start the exercises.

Exercise 1

Starting position: legs together. When squatting, push your buttocks back strongly, tilt your body and place your hands on the middle of your thighs. Inhale and round your stomach, inflating it like a balloon.

Straightening up, raise your arms up and spread them in the Latin letter V. At the same time, you need to straighten your back as much as possible, exhale and draw in your stomach. This is the so-called “belly breathing.” With an exhalation, we draw in the front wall of the abdomen.

Then we inhale slowly through the nose, relaxing the diaphragm. The stomach protrudes forward. At the same time, the lower abdomen fills with air.

Exhalation - the front wall of the abdomen is drawn inward as much as possible, forcing air to exit through the nose.

When breathing with the stomach, only the lower part of the lungs is filled with air and the stomach performs a wave-like movement. The chest remains motionless. Perform 16 times.

Attention! Don't lift your heels off the floor and be sure to watch your breathing!

When performing this exercise, you need to feel the movement of the front wall of the abdomen towards the spine when breathing, which is the main point of this exercise.

Exercise 2

Starting position: lying on your back, hands clasped behind your head.

As you exhale, raise your shoulder blades and bend your legs, pull your knees to your chest and your heels to your buttocks. Be sure to suck in your stomach.

Then, spread your legs - straighten the left one, but leave it hanging, and pull the knee of the right leg towards the opposite elbow. When changing legs in a semicircle, take a short breath, but again, concentrate on exhaling and touching your elbow to your knee.

The exercise is performed as long as there is enough strength.

Exercise 3

Starting position: lie on your side, legs slightly bent. Place your shoulder on the floor slightly in front of you.

If you are lying on your left side, slightly “twist” your body around its own axis to the right. On the count of “one”, stretch your hands to your heels, while tearing off your knees and shoulder blades. Hold the pose for 30 seconds to a minute.

Next, stretch the obliques, which form the sides of your abdominal cavity, by throwing your knees to one side and your arms to the other, thus twisting your torso in the opposite direction.

Repeat the entire sequence of exercises in the starting position lying on your right side.

Exercise 4

Starting position: lying on your back, legs slightly bent and shoulder-width apart. Hands along the body, lower back pressed to the floor.

As you exhale, pull your stomach in as much as possible and lift your pelvis as much as possible towards the ceiling. Having reached the highest point, hold the pose for 30 seconds.

Engage your oblique muscles by straightening one leg and then the other for 15 seconds.

When performing these movements, try to eliminate the work of the buttocks as much as possible.

Exercise 5

Starting position: lie on your back, pull your knees to your chest. Spread your arms to the side, pressing your palms to the floor.

On the count of “one,” lift your buttocks slightly and move your hips to the side, keeping your knees together. Don't put your knees on the floor! Breathe evenly and do not lift your shoulders off the floor.

Return to the starting position and repeat the exercise in the other direction.

Exercise 6

Starting position: lying on your back, hands behind your head, legs bent, feet on the floor.

Stretch your arms forward, lift your shoulders off the floor. Inhale while lying down, exhale while sitting. You can make this exercise more difficult by holding this position.

The main mistake with this exercise is tensing your neck muscles instead of your abdominal muscles, so try not to move your head back and forth.

Exercise 7

Starting position: lying on your back, arms along your body, legs raised and bent at the knees (or straightened up, as a more difficult option).

Raise your pelvis as if you were going to do a shoulder stand, but not too high. Your hands remain on the floor, but you need to lean on them as little as possible.

The main mistake is swinging your legs to create momentum. It is necessary to lift the pelvis only using the abdominal muscles.

Exercise 8

Performed on a bed or bench.

Starting position: sit on the edge of the bed, then lie on your back, hands behind your head. Pull your legs bent at the knees towards your stomach.

Then straighten your legs so that your body is stretched into a string. Then pull your legs back up. The knees can be spread apart.

This exercise works the lower abs well.

There are also home remedies that will be cheaper and more effective:

Scrub mask. There are many examples, but this recipe is especially effective: mix body cream, sea salt and coffee grounds. Apply the resulting mixture to problem areas and hold for 15-20 minutes. During this time, your skin will be moisturized and cleared of dead cells. Afterwards, the scrub should be rinsed off with warm water.
Oil. Every woman can create her own effective oil. Buy several types of oils at the pharmacy: almond, rosemary or petitgrain. Mix 1 teaspoon of almond oil with 8 drops of rosemary or petitgrain oil. You should rub this product daily into the abdomen and sides. Stretch marks disappear, the skin becomes elastic and fresh.
Wraps: salt, clay, vinegar, honey and others. It all depends on your desires and preferences. Wraps are the best option of the above. The result will be noticeable after 1-2 procedures.

Invisible training

In addition to the listed methods of actively fighting for a flat shape of your own stomach, do not forget about it in the everyday hustle and bustle, on vacation, where you can also unnoticed by others, but very effectively, once again train your abdominal muscles.

For example, when standing in public transport, in line, or walking with your child, do not forget to regularly do invisible abdominal exercises - to draw in and relax the anterior abdominal wall. Relax as you inhale, and draw in as you exhale, trying not to hold your breath.
When taking a shower, rub your stomach with cold water every day using a removable shower head - from the right side (at waist level) to the left and vice versa. Then use circular movements clockwise.
When swimming in the sea, river, lake or swimming pool, take a few minutes to massage your stomach with the movement of water. To do this, clasp your palms horizontally and move them down and up at a distance of about 3-4 cm from the stomach. At the same time, you should feel how something like a strong wave touches your stomach. You need to do this exercise for as long as possible until your arms get tired.
In the pool, holding the side with your hands and leaning your straight back against the wall of the pool, alternately lift one or the other leg to your chest, bending your knee, and then straighten it sharply to the end.

Try to live with a retracted stomach. At first, this condition will need to be constantly monitored, but then it will turn into a habit.

When will the results be noticeable?

If you follow the recommendations, after 1.5-2 months the abdominal muscles will become stronger and will be able to support the abdominal wall well. Working on the abdominal muscles, in addition to a flat stomach, will also provide you with an elegant thin waist, for which the same muscles are largely responsible.

But this does not mean that we can now forget about them. Only regular maintenance exercises will help maintain and improve the results obtained. Remember that a flat stomach is a lifestyle, not a one-time promotion that will provide you with it for life.

So, we list methods that will protect your skin from excessive sagging and dryness:

Physical exercise and activity. Be active, play sports. The most effective methods are swimming, aerobics, fitness, running, and gymnastics. You can not be an athlete, but have a beautiful body, even doing morning exercises or taking evening walks. By the way, even during pregnancy, many people do not stop exercising and sign up for special training for pregnant women.
Contrast shower or bath. Such methods perfectly increase the firmness and elasticity of the skin, remove excess fat, and normalize blood circulation in the abdomen and sides.
Proper nutrition. The basis of the diet should be fruits and vegetables. Fresh, natural foods are what you should eat. It is worth giving up foods that are too fatty, very salty or sweet. In addition, you should exclude harmful foods, such as chips, crackers, sausages, soda, etc.
Healthy lifestyle Give up bad habits. A girl must take care of her unborn child. Alcohol and cigarettes will cause irreparable harm not only to her, but also to the baby.
Water – 1.5-2 liters per day. This way you will not only normalize the body’s water balance, but also improve blood circulation in the abdominal area, get rid of excess fat, toxins and waste, and also improve skin elasticity.
Vitamins and useful micro and macroelements. Those who have health problems know that they cannot do without vital substances. Our body is always developing. Help him to cope with future stress (pregnancy) and stay in shape. Many mothers continue to take vitamins even during pregnancy, this helps them not catch the flu virus and ensure healthy conditions for the development of the child.
Products that increase elasticity. Don't forget that you should take care of your skin at all times. You can buy massage oil, cream or lotion that will keep the skin of your chest and abdomen toned.

Everyone knows that during pregnancy the skin on the stomach and sides begins to stretch. This comes from the weight gained.

Many people who have given birth are advised to monitor their kilograms and not exceed the 10-11 kg mark. Note that this is an incorrect judgment. Your baby will gain weight as you do and will need nutrition to thrive. You shouldn't limit yourself to food while pregnant. This can lead to health problems for both you and your baby!