This can end up causing other muscles to compensate, like your lower back and hip flexors. [2] X Expert Source Wendy PowellMaternal Health & Exercise Specialist Expert Interview. 24 September 2020. There’s no set length of time for when you’ll be ready to return to exercising, but generally, it takes about 6-10 weeks for you to be able to feel your core engage correctly. [3] X Expert Source Wendy PowellMaternal Health & Exercise Specialist Expert Interview. 24 September 2020. Right after you give birth, you may be able to do gentle exercises like mindfully engaging your core or balancing yourself while sitting on an exercise ball. [4] X Expert Source Wendy PowellMaternal Health & Exercise Specialist Expert Interview. 24 September 2020.
Lie on your back with your knees bent. Flatten your back against the floor, tighten your abdominal muscles, and bend your pelvis up slightly. Hold for up to 10 seconds. Repeat 5 times and work up to 10 to 20 repetitions.
Once you’ve gotten the hang of doing Kegels, gradually work your way up to tightening your pelvic floor muscles for 10 seconds at a time, with 10 second rests in between. Try to do 3 sets of 10 repetitions every day. Remember to breathe normally when you are doing Kegel exercises.
Lie on your back, feet down, knees up and arms in front of your chest or hands lightly touching your temples. Using only your abdominal muscles, raise your shoulders (upper torso) towards your knees. As you lift, exhale. Pause, and then lower yourself to your original position while inhaling, making sure to keep your head off the ground. Repeat.
Lie on your stomach, with your forearms flat on the floor, creating a right angle at your hands. Rise off the ground, lifting your chest and midsection off the ground. Your only points of contact with the ground should be your forearms and toes. Maintain a straight back, without allowing your rear to dip down or to stick into the air. This position is also known as the plank, and it trains your core (including your abs) to hold the body in place. Hold this position for as long as possible. Beginners should start with multiple sets of about 30 seconds each.
Some of the best compound exercises for abs are ones that force your entire core to support your spine. Some exercises that do this are squats and push ups.
Don’t put too much pressure on yourself to lose the weight quickly—it’s healthier to do it gradually, and it’s normal to still have a bit of a belly for a while after you have a baby. [11] X Expert Source Wendy PowellMaternal Health & Exercise Specialist Expert Interview. 24 September 2020.
Losing weight at a healthy pace and waiting 2 months establishes a good milk supply for the baby. Breastfeeding can also help you lose weight. Your body consumes fat stores and dietary calories in order to produce milk, leading to weight loss. [13] X Research source
If you crave sweets, consider swapping cake and ice cream for fruit and berries. [15] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Fruit is naturally sweet and has a variety of nutritional benefits, ranging from vitamin content to antioxidant support. Avoid “white” products, such as white bread and white rice, that have been bleached and robbed of their nutritional benefit. Instead, opt for whole-grain bread, brown rice, quinoa, and unbleached oats. Shop from the edges of the supermarket, instead of from the center. Since many un-processed fresh foods are kept refrigerated, or are regularly replenished, they are often stocked around the perimeter of the grocery store. By shopping from these areas, you will avoid the refined sugars and fats found in many packaged goods in the aisles.
Dairy products, such as milk, yogurt, and cheese. Leafy green vegetables, such as broccoli, kale, collard greens, Chinese cabbage, or spinach. Fish with edible bones, such as canned sardines, mackerel, or salmon. Calcium-enriched foods, including many breakfast cereals and fortified juices.
Go green. Leafy greens, such as kale, collards, spinach, and chard are full of healthy fiber, vitamins, and micronutrients. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Eat fruit. Fruit can satisfy your sweet tooth, as well as provide a variety of under-consumed vitamins and nutrients, including potassium, dietary fiber, vitamin C, and folate. [20] X Expert Source Laura FlinnNASM Certified Personal Trainer Expert Interview. 18 November 2019. Experiment with new recipes. Many regions around the world eat mostly vegetarian diets. Turn to some of these regions for exciting new dishes that are both delicious and nutritious. [21] X Research source
Milk production also leads to extra fluid loss, so take extra care to stay hydrated if you have chosen to breastfeed your baby.
Even taking a few minutes a day to meditate can help reduce your stress levels.
Divide duties such as diaper-changing, cooking, recreation, doctor’s appointments, and the like between you and whoever is willing to help. This will allow you to get the time you need to focus on your physical and mental health.
