It's normal to feel a little self-conscious about the changes to your body after you have a baby.If you had a C-section, the most important thing you can do for your body is give it plenty of time to recover.If you focus on your nutrition and overall well-being as you heal, and add in core strengthening exercises a little at a time as your doctor okays it, you can reduce your belly over time.
Step 1: You don't want to lose your belly too quickly.
After you give birth, it can take up to six weeks for your uterus to return to its normal size.Even if you don't have much body fat, you may still have a baby belly during that time.Give yourself time for your body to recover, and remember that it's important to work with your doctor and listen to your own body, so don't just assume that what worked for someone else will work for you.Don't get discouraged if you see celebrities who seem to bounce back quickly after giving birth.They might use unhealthy methods in order to look a certain way, and you should remind yourself that they have a team of trainers and nutritionists assisting them.
Step 2: It's a good idea to eat a well-rounded diet.
To make sure your body has the fuel it needs to recover while still giving you the energy you need to care for your baby, choose meals that are rich in lean meats, fish, and vegetables.Foods that are full of sugars, processed carbs, and saturated fat should be avoided at the same time.For lunch, you could have a grilled chicken sandwich on whole wheat toast, with veggies like red peppers, and avocados.The only way to reduce the size of your belly is to burn more calories than you take in, so it's especially important that you pay attention to the foods you are eating while you're recovering from your C-section and your activity level is restricted.Breastfeeding can help you lose weight after your baby is born, but don't restrict your calories if you're nursing.To keep up with the demands of milk production, you'll need to eat 1800 calories a day.
Step 3: Drink lots of water.
If you're breastfeeding, you should drink even more water than an adult woman does.In addition to keeping your body hydrated, drinking plenty of water each day will help burn fat and flush away excess fluids, which may help your belly look smaller with time.If you just drink a glass of water, you will stay hydrated.
Step 4: When your baby sleeps, sleep.
It can be hard to get enough sleep with a new baby, but there are a lot of benefits.If you can't get a good night's sleep right away, take a nap whenever your baby does.It is possible for you to make up the difference until they start to establish a more regular day-night sleep cycle for your baby.In addition to helping you cope with the challenges of caring for a newborn, getting enough sleep will give your body more time to heal from your C-section, and it might even help you achieve your weight loss goals sooner.
Step 5: Before doing any new exercises, talk to your doctor.
Your doctor will give you instructions after you have had a C-section.You have to follow these directions to make sure your body heals completely.If you're not sure if a new activity would be too strenuous, call and ask your doctor if you should rush into exercise.During the first few weeks, you shouldn't lift anything harder than your baby, and you'll need to avoid any activities that require you to bend or stretch.It can take up to 10 weeks for your C-section to heal.
Step 6: As soon as possible, get moving.
Light activity should be added to your C-section site as soon as you are able to handle it, even if you shouldn't do anything that will put pressure or tension on it.When your body heals, look for new ways to get up and move around, which will help you burn calories until you can get back to exercising.If your care team recommends it, you might stand up or walk for a short time in the first few days after you give birth.
Step 7: A low-impact way to get exercise is to walk.
Within a few weeks of having a C-section, you may be able to take short walks.Taking a walk on a level surface, like a sidewalk or a paved trail, is a great way to burn calories until your doctor clears you for more strenuous exercise.Fresh air can help boost your mood.If you're completely healed, walk on the same terrain as before.
Step 8: After 8 weeks, add yoga to strengthen and tone your core.
When your doctor allows you to add more activity, consider using yoga to strengthen your core and restore your flexibility.Being a new mom can be difficult, and yoga can help you deal with that.If you're new to yoga, take a beginner's yoga class to learn the proper form for each pose.It's still important to start slowly to help your body re-acclimate to the poses, even if you practiced yoga before or during your pregnancy.
Step 9: Lower abdominal slides are a good way to tighten your abdominal muscles.
If your doctor agrees, you can add in leg slides about 3-6 weeks after your C-section.If you want to do this exercise, lie on your back on the floor.If you want to slide one leg out in front of you, you have to tighten your core.Bring your leg back to the starting point as you exhale.Work up to 20 times on each side.
Step 10: Try to strengthen your muscles at the same time.
To do a bridge, lie on an exercise mat with your feet flat on the floor and your arms extended.Push up with your feet until your body makes a straight line from your shoulders to your knees.Hold that for a short time, then back down.Try to do 2 sets of 10 bridges in a row and hold them for about 5 seconds.Bridges can be a great way to gently tone your abdominal muscles after a C-section, as they are often considered an exercise only to work on your glutes.
Step 11: Once you're cleared for exercise, do planks to strengthen your core.
If you want to do a plank, place your hands under your shoulders and push yourself up until your arms are straight.Imagine forming a straight line from your head to your toes.Try to hold your plank for about 5 breaths.Work up from there.During your plank, keep your head up and squeeze your glutes while keeping your shoulder blades as wide as possible.