“How to flatten your tummy after giving birth: what really works” is a collaborative post.
Bringing a new life into the world is an incredible experience, but it also comes with its share of challenges. One of them is the body changes you go through and you’re probably wondering how you can reclaim your pre-pregnancy body. You might be wondering if you can flatten your tummy after giving birth, especially when they’re juggling the demands of a newborn. Well, you’re not alone and we are here to help!
Here are some of the most effective strategies to help you achieve that flat tummy and feel confident in your skin once again.
Start balancing your diet
The path towards getting that flat tummy again starts with what you eat. During post-pregnancy, your body needs nutrients to heal and regain its strength. It is important that you focus on having a balanced diet rich in whole foods, lean proteins, whole grains, fruits, and vegetables.
You should also avoid crash diets, as they can slow down your metabolism and deprive your body of essential nutrients, which is necessary for recovery. Instead, opt for smaller, frequent meals to keep your energy levels up and metabolism steady. Additionally, hydration is equally important as water helps flush out toxins and can aid in reducing bloating.
Try out gentle exercises
As tempting as it may be to dive right back into a rigorous workout routine, you should understand that your body needs time to recover. Start with gentle exercises, like walking or postpartum yoga, to rebuild your core strength.
Additionally, focus on pelvic floor exercises, such as Kegels, to strengthen the muscles that have been stretched during pregnancy and childbirth. Once you’re cleared by your doctor, you can gradually introduce more challenging exercises, like planks and modified crunches, to target your abdominal muscles.
Practise belly binding
Belly binding is an ancient practice that involves wrapping a cloth or specialised binder around your abdomen to provide support and encourage muscle retraction. While it’s not a magic solution, many women find that it helps them feel more secure and can assist in reducing swelling.
The gentle compression provided by a postpartum belly wrap can also support your back and improve posture, which is essential for flattening your tummy. Just be sure not to bind too tightly, as that can cause discomfort and impede blood circulation.
Consider getting a tummy tuck
If you’re looking for a more immediate solution, a tummy tuck, or abdominoplasty, is worth considering. This surgical procedure involves removing excess skin and fat from the abdominal area while tightening the underlying muscles. A tummy tuck can provide you with a flatter and more toned appearance, especially if you have loose skin or separated abdominal muscles after childbirth. Nevertheless, it’s important you discuss this option thoroughly with a board-certified plastic surgeon to understand the risks, benefits, and recovery process involved.
Prioritise sleep and stress management
New motherhood often means sleepless nights and high stress levels, both of which can hinder your efforts to flatten your tummy. Sleep is important for weight management, as it regulates the hormones that control hunger and metabolism. You should try to catch up on sleep whenever possible, even if it means napping during the day.
Moreover, managing stress is equally important because chronic stress can lead to the overproduction of cortisol, a hormone linked to abdominal fat.
It is important that you add relaxation techniques like deep breathing, meditation, or even a short walk to your routine to help reduce stress levels.
Breastfeed if you can
Breastfeeding can be a natural way to help you lose weight postpartum as it burns extra calories, around 500 per day, because your body is working to produce milk. This calorie expenditure can contribute to overall weight loss, including belly fat. Additionally, breastfeeding triggers the release of oxytocin, a hormone that helps your uterus contract and return to its pre-pregnancy size more quickly.
Consider postpartum physical therapy
If you’re struggling with issues like diastasis recti, which is a common condition where the abdominal muscles separate during pregnancy, postpartum physical therapy can be incredibly beneficial.
A specialised therapist can guide you through exercises that target the deep core muscles, helping to bring them back together and flatten your tummy. Physical therapy also helps with posture, pelvic alignment, and overall body mechanics, which are essential for regaining abdominal strength and reducing the appearance of a postpartum belly.
Final thoughts
Flattening your tummy after giving birth is a journey that requires patience, dedication, and a combination of strategies tailored to your body’s needs. We hope that our tips will go a long way in helping you steadily work towards a stronger, more toned midsection. Remember, the journey to reclaiming your body is a marathon, not a sprint! So, the most important thing is to prioritise your health and well-being as you go through this new chapter of motherhood.
