How to Get a Flat belly after pregnancy?

a Flat belly after pregnancy

You may wonder how your belly looks after pregnancy. Your child has already been born, but what is there, right around the navel is a large, round and soft ball that makes you look as if you are still six months pregnant.

Many women also have a dark streak along the abdominal line, called the black band, and a mesh of stretch marks, which in fact are small scars caused by excessive stretching of the skin. Those who had a cesarean section, have also surgical scars to be overcome. Your body needs time, especially your belly, to fully recover from pregnancy. Imagine your abdomen with an inflatable ball that swells up as your baby grows. From the birth of the baby the ball does not burst, but only begins to be blown off slowly. But do not worry, it's durable.

Since the birth of your baby hormonal changes lead to a decrease in the size of your abdominal cavity, returning it to about the same size as you had before pregnancy. Usually it should take about four weeks for your uterus to contract to its normal state. All cells in your body that have increased during pregnancy will begin to excrete their fluid in the form of urine, vaginal secretions and sweat. And the extra fat that you typed to feed your baby will start to burn (especially if you are breastfeeding and doing physical exercises). But this will take at least two weeks, so you can see a noticeable change.

Stretch marks and a strip of nigger, however, can stay longer. The good news is that the stretch marks become much less noticeable after 6-12 months after the birth of the baby. Their pigmentation becomes less bright and usually they become lighter than the skin around (the color depends on your skin color), but their structure will remain the same. The dark strip or strip of the Negro will gradually disappear within a year, although it may also remain slightly noticeable.

Working with abdominal muscles

The shape of the abdomen depends on the thickness of the fat layer and the condition of the muscles of the abdominal wall. The norm is the condition when the abdominal wall protrudes very little, and the abdomen remains flat. The weakness of this group of muscles leads to the formation of a bulging or pendulous abdomen. Increase their tone will help physical exercises to work out the muscles of the abdominal, which are divided into four types:

Work with your feet when the body is stationary - lifting and lowering, bending and straightening, cross, circular movements, etc. These movements strengthen the lower abdominal muscles.

Work of the trunk with fixed legs - lifting, lowering, turning of the trunk, etc. This method strengthens the upper abdominal muscles.

Simultaneous work of the trunk and legs - in motion, as a rule, most muscles of the abdominal press are included.

Cross-torso and legs. The load then receives oblique abdominal muscles forming the lateral muscular walls of the abdominal cavity.

When doing exercises, you need to remember that the abdominal muscles on one side are attached to the lower edges of the ribs, and on the other - to the pelvis. Therefore, lifting your legs, you need to raise the pelvis. When performing the complexes lying on your back and lifting your knees to your belly, do not be lazy to tear off the pelvis from the floor, bringing your knees to your forehead. In the vise on the crossbar or the Swedish wall, you also need to pull your knees to your chest, lifting the pelvis.

When can I start to practice after childbirth?

It is especially worthwhile to draw the women's attention to the fact that it is possible to begin to work on strengthening the abdominal muscles after natural delivery only after 6-8 weeks, after cesarean section - after 2-2.5 months. With loads on the belly at earlier times, you can expect serious trouble: divergence of the joints (for example, after caesarean section or after sewing the perineum when it breaks), increasing intra-abdominal pressure and lowering the walls of the vagina. Therefore, do not rush with physical exertion, and during the recovery period pay attention to the diet, excluding from it especially high-calorie foods. But do not follow a strict diet - feeding mom is contraindicated, because the shortage of nutrients will immediately affect the quality of milk and well-being. It is better to follow all known reasonable restrictions on sweet, fatty and fried.

As soon as the belly returns to its normal state

We all heard stories of newly mummies that their bellies became flat and elastic immediately after birth. And although this happens, it is extremely rare. Most women need months to get rid of the "pregnancy bag", and for some, it remains forever.

The most important thing is patience. It took you nine months to make your belly stretch out to the right size and take out the baby, so it's reasonable to assume that sooner or later it will again become normal.

The speed and extent of such a transition depends mainly on the normal size of your body, how much weight you have gained for pregnancy, how active you are from your heredity. Women who earn less than 30 pounds and regularly engage in sports during pregnancy, breastfeeding and who have only one child, are likely to quickly become slim again.

If you do not breastfeed, you will need to monitor how much you eat to lose weight, gained during pregnancy. Now that you are not pregnant, you need to eat fewer calories.

anwar

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