Achieving a flat belly after giving birth requires patience and dedication.
During pregnancy, abdominal muscles and skin are stretched, usually changing the appearance of the woman's stomach. Most of the time, her stomach will go back to its pre-pregnancy state with time and effort on her part. However, other factors might make it more difficult, or in some cases impossible, for her stomach to be flat without cosmetic surgery. Conditions that might prevent her from flattening her stomach through exercise alone include an advanced diastasis recti, Caesarean section scars, and extremely stretched skin, as often seen after the birth of multiples. But simple exercises and weight management can help most women regain a flat tummy after childbirth.
Instructions
Healthy Eating
1. Consult your doctor for approval before beginning any diet plan. Your doctor should be able to help you determine whether you need to lose weight or simply tone muscle. This will help you decide what type of diet is best for you.
2. Eat a healthy and well-balanced diet. According to the U.S Department of Agriculture, or USDA, a moderately active adult woman should average an intake of about 2,000 calories per day. Age, activity level and specific health concerns might affect your recommended caloric intake, so it is advisable to consult your doctor or a dietitian or to visit the USDA website for specific information regarding calories.
3. Establish breast-feeding if applicable. La Leche League recommends that nursing moms wait at least two months before attempting to lose weight, and it advises them to eat an additional 500 calories per day than what would normally be recommended, to establish and maintain and healthy milk supply.
Beginning an Exercise Routine
4. Receive approval from your health care provider before beginning any exercise routine. This is especially important if you experienced complications during delivery, such as an episiotomy or Caesarean section.
5. Check for a diastasis recti. To do this, lie flat on your back and lift your head and shoulders. With two fingers, feel above and below the belly button for a separation between the straps of abdominal muscles. A small separation of about 2 centimeters is normal and can be corrected with simple exercises within four to eight weeks after delivery. It is important to refrain from more strenuous exercises during this time, as those could injure the separated muscles.
6. Begin doing head lifts. Lie on the floor with your knees bent and your arms crossed around your midsection. Inhale, and while exhaling lift your chin to your chest. Be sure to press your back toward the floor and use your hands to pull your ribs toward the center of your abdomen. This pulling motion encourages abdominal muscles to reconnect in the center. Do several sets each day, with each set consisting of four to eight repetitions.
7. Do pelvic tilts. Again, lie on the floor with your arms crossed, and use your hands to pull inward on your ribcage. Tilt your pelvis forward toward your belly button and push your lower back into the floor, also in repetitions of four to eight.
8. Do leg slides. Lie on your back with your knees bent. Inhale, and while exhaling, slide your legs forward with your feet on the floor. Keep your lower back pressed to the floor and continue sliding your legs until you feel your back begin to arch, and then slide your legs back to their original starting point.
9. Continue doing the above exercises until you are able to do full repetitions with ease and signs of a diastasis recti have disappeared.
10. Begin more traditional abdominal exercises such as sit-ups and crunches, and use abdominal machines. Doing abdominal exercises regularly and maintaining a healthy diet are the two most important factors in regaining a flat belly after the birth of your baby.
