To decrease the amount of body fat after pregnancy, it is recommended to follow a low-calorie diet and exercise that strengthens the abdomen and back to improve posture, avoiding back pain, which are very common after the birth of the baby, due to posture during pregnancy and lactation.
You may start exercising to decrease fat mass 20 days after normal delivery and 40 days after a C-section, or according to medical guidelines. Here are some examples of exercises to strengthen abdominal muscles after pregnancy:
- Lying on your back.
- Lift your hips to the maximum possible height and stay still in this position for 1 minute.
- Then lower your hips.
- Repeat 5 times.
Lying on your back, keep your torso still on the ground while lifting both legs at the same time as shown in the image above. Keep your legs raised for 1 minute while keeping your stomach muscles firm. If necessary, lift or lower your leg slightly, until you feel the abdominal contraction. Do this exercise 5 times several times.
Stand still in the position shown in the image above for 1 minute, then rest and repeat 5 times.
Stay in the position shown in the image above and with your legs together, lower your hips to almost touch the ground, then lift your body with the force of your arms, go up and down 12 times in a row. When you are finished, repeat the same series twice more.
In addition to these exercises, it’s important for a woman to do some kind of aerobic exercise to burn enough calories and lose weight faster. This could be, for example, skating, biking, running or swimming.
A physical trainer will be able to do a personal check-up and indicate the most appropriate exercises for the young mother, when the objective is only to regain her physical form, without therapeutic purpose, but when there is abdominal diastasis, which is separation. of the great right of the abdomen, here the most suitable exercises are described.
Here’s an excellent exercise to do after the baby’s birth to regain his or her physical shape, with or without distases:
In addition to diet and exercise, what you can do to lose your belly after pregnancy is to apply a caffeine-containing cream to its composition as it helps burn localized fat. Examples of this slimming cream include Xanthine’s manipulated cream with a half price: R$50, and The Cellu Destock, Vichy branded with an average price of 100 reais.
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