The influence of pregnancy on a woman's body varies from one to another. How many kilos of weight gain during pregnancy, breastfeeding or not, and diet and exercise greatly affect the body after giving birth. Focus on strengthening the abdomen with exercise and changing diet so that the belly sag due to pregnancy can be eliminated. However, don't criticize your own body. Remember, you've been pregnant and gave birth, and that's a great gift.
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Method 1 of 2: Exercising to Flatten Stomach
Step 1. Do 30 or 40 minutes of cardiovascular exercise 5 to 7 days a week
You can walk, jog, or run for at least 30 or 40 minutes most days. Cardio not only helps shed excess belly fat, it also makes you feel more confident and energized.
- Choose an exercise that you enjoy so you can do it regularly.
- Change the intensity with interval training to keep your body guessing the next move. For example, walking, jogging, and running alternately in one session.
Step 2. Do planks to strengthen your core muscles
Get into a push-up position with your elbows on the floor and a 90-degree angle with your arms. Place your elbows directly under your shoulders and keep your eyes on the floor. Tighten your stomach and hold this position for 30 to 60 seconds (or longer, if you can).
- Start with 3 to 4 sets of 30 second planks per day and add 10 to 15 seconds as you find the plank getting easier.
- Only your toes, elbows and forearms should touch the floor.
- The body should form a straight line, do not let the back curve down or up.
Step 3. Perform a transverse hold to strengthen the transverse abdominis muscle
Pull your belly button in as if you were trying to put on a pair of tight jeans. Note that the navel will go toward the spine. Hold for 5 to 10 seconds, then release, that's 1 rep. Do about 3 sets of 10 to 12 reps per day.
- You can feel the transverse abdominis muscles working when you say “shhh”.
- Do this exercise while sitting, standing, or lying down.
Step 4. Target your core with lunges and squats
Don't forget that working your lower body also contributes to midsection strength. Do at least 3 sets of lunges 12 times in one training session. For squats, aim for 60 times per day (no weights) or 3 sets of 12 (with medium dumbbells).
- When doing lunges, keep your front knee in line with your ankle. Bend the back knee until it is in line with the shoulders and hips. Do not forget to tighten the abdominal muscles inward.
- To complete the squat, keep your back neutral (not arched), lift your chest, and pull your belly button toward your spine during the squat.
Step 5. Bridge to target the external rectus abdominis and obliques
Lie down with your knees bent and your feet flat on the floor. Then, tighten your stomach and buttocks so that you can lift your hips and abdomen. Tighten your core and pull your belly button toward your spine.
- The rectus abdominis muscle stretches vertically in front of the abdomen. This muscle can form a six-pack.
- The external obliques are the outermost abdominal muscles that help support the spine and posture.
- For an extra challenge, try lifting one leg while lifting your hip.
Step 6. Find a physical therapist to safely tighten the abdomen and core for cases of diastasis recti
Diastasis recti occurs when the front abdominal muscles are split in half abnormally due to stretching during pregnancy. Check yourself by lying on your back and lifting your head to look at your stomach. If you see a gap between the two rows of abdominal muscles, it means that there is indeed a diastasis recti. Ask if your doctor can recommend a licensed physical therapist.
- A physical therapist can guide you through various exercises to tone your abdominal muscles and also repair gaps in the muscles.
- Avoid crunches if you have diastasis recti as they can make the splitting of the abdominal muscles worse.
- Diastasis recti is more likely to occur in women who have been pregnant more than once.
- Don't worry, diastasis recti is not a serious condition, but it can increase the risk of urinary incontinence and pelvic floor disorders in the next few years.
Method 2 of 2: Changing Diet
Step 1. Consume collagen powder or eat collagen rich foods to repair skin
Help skin elasticity by eating bone broth, gelatin, and meat cooked with the bones. If you prefer supplements, add 2.5 tsp. (10 grams) hydrolyzed collagen powder from plant-eating livestock in coffee, smoothies, oatmeal, soups, or yogurt.
- Always talk to your doctor before using any dietary supplements.
- Collagen powder is tasteless. So, you can mix it into various dishes.
Step 2. Eat lean protein to build lean muscle and burn belly fat
Protein helps you build muscle throughout your body (including your abs) and speeds up your metabolism to burn belly fat. Eat 0.8 grams per kilogram of body weight daily. For example, if you weigh 68 kg, try to eat 55 grams of lean protein per day.
- Sources of lean protein are lean ground beef, chicken, turkey, fish, shellfish, eggs, yogurt, and cheese.
- Vegetable sources of protein include tofu, tempeh, seitan, beans, lentils, legumes, quinoa, wild rice, Brussels sprouts, and chia seeds.
Step 3. Replace saturated fat with healthy fats rich in omega 3 fatty acids
Instead of cooking with butter and lard, choose healthy options like coconut oil or olive oil. Fats rich in omega 3 fatty acids help burn fat and fight inflammation that may increase belly size after delivery.
- Healthy fats can be obtained from avocados, olive oil, flax seeds, chia seeds, nuts, and peanut butter.
- Fat is not low in calories. So, if your stomach is bigger because of excess weight, limit your intake of oil or peanut butter to 2 tablespoons (6 tsp.) a day.
Step 4. Eat iron-rich foods to speed up metabolism and lose weight
Eat plenty of lentils, clams and shrimp, spinach, liver, red meat, pumpkin seeds, and quinoa to meet your daily iron needs. Studies show that iron deficiency can reduce metabolic rate. To help reduce belly fat, you should speed up your metabolism as much as possible.
- Talk to your doctor about taking iron supplements if you are allergic or on a special diet that doesn't allow iron from food.
- The recommended daily intake of iron is 18 mg per day.
- Be aware that iron supplements can cause constipation, stomach upset, dizziness, and nausea. Do not use this calcium at the same time as probiotics or calcium supplements.
Step 5. Get 65 to 90 mg of vitamin C daily to support skin elasticity
Eat 130 grams of red peppers, tomatoes, oranges, broccoli, guava, strawberries, or papaya to meet the daily recommended amount of vitamin C. Vitamin C helps rebuild collagen in the skin and improves overall skin tissue health.
If you smoke, add another 35 mg (and quit smoking)
Step 6. Eat foods rich in vitamin A to maintain soft and supple stomach skin
Try to meet the daily requirement of vitamin A every day, which is 700 to 900 micrograms. Vitamin A tells the body to send water to the skin, which is needed to maintain moisture and suppleness, and collagen to repair damage.
- A medium sweet potato provides twice the recommended daily requirement.
- 200 grams of winter squash or kale will suffice.
- Liver, cod liver oil, mackerel, and salmon are also good options to meet your daily vitamin A needs.
Step 7. Practice portion control to reduce stubborn belly fat
Be aware of how much food you are eating, especially if your belly is bigger due to excess fat. When dining out, ask for half an appetizer to take home or bring your own Tupperware. Measure the portion by comparing it to your hand:
- Cooked vegetables, dry cereals, sliced or whole fruit: 1 handful = 225 grams
- Cheese: 1 index = 40 grams
- Noodles, rice, oatmeal: 1 palm = 115 grams
- Protein: 1 palm = 85 grams
- Fat: 1 thumb = 1 tablespoon (15 grams)
Tips
- Use a skin tightening lotion to reduce sagging skin on the stomach.
- Wear shapewear under your shirt to hide your big belly.
