To decrease the amount of body fat after pregnancy it is recommended to follow a hypocaloric diet and do exercises that strengthen the abdomen and back to improve posture while avoiding back pain which is very common after the baby's birth due to bad posture during pregnancy and breastfeeding.
You can start doing the exercises to decrease fat mass from 20 days after normal delivery and 40 days after cesarean section, or according to medical guidelines. Some examples of exercises to strengthen the abdominal muscles after pregnancy are:
Exercise 1
Lying belly up raise your hip to the maximum height you can and stay in that position for 1 minute and then lower your hips. Repeat the exercise 5 times.
Exercise 2
Lying belly up keep the torso standing on the floor while raising both legs at the same time as shown in the picture above. Keep your legs elevated for 1 minute while keeping your belly muscles contracted. If it is necessary raise or lower the leg a little until you feel the abdominal contraction. Do this exercise 5 times repeated.
Exercise 3
Stand still in the position that shows the image above for 1 minute and then rest. Repeat the exercise 5 times.
Exercise 4
Stand in the position that shows the image above and with your legs close together, lower your hips until you reach almost to the floor and then raise your body with the strength of the arms. Go up and down 12 times in a row. When finished, redo the same series 2 more times.
In addition to these exercises, it is important for the woman to do some form of aerobic exercise to burn enough calories and to lose weight faster. It may be rollerblading, cycling, running or swimming, for example.
A physical trainer can do an evaluation in person and indicate the best exercises for the young mother, when the goal is only to regain physical fitness for non-therapeutic purposes. But when there is abdominal diastasis, which is the separation of the rectus abdominis the most suitable exercises are described here.
See an excellent exercise to do after the baby is born to regain his physical shape, with or without diastasis is:
In addition to diet and exercise, what you can do to lose belly after pregnancy is to pass a cream that contains caffeine in its composition because it helps to burn localized fat. Some examples of this cream to lose belly are the manipulated cream of Xantina with average price: $ 50, and the Cellu Destock, brand Vichy with average price 100 reais.
See too:
- Diet to lose belly
5 Simple Tips to Lose Belly Fat
