Your baby is in front of you now and you don’t need to just feel but see him right there! But why do you still feel that heaviness in the abdomen? Yes, the fact that your baby is now not there, doesn’t show up. Your tummy is still in that expanded form! If you don’t start exercising to reduce your tummy fat soon after pregnancy, chances are you will have it for years together. So, act now, learn and do exact exercises to reduce tummy fat post pregnancy.
Is it safe to exercise after pregnancy?
This is what comes to your mind as soon as you read ‘exercise post pregnancy!’ But it is almost always safe to start doing light exercises like walking and easy yoga poses to . Yes, for vigorous exercises, you must wait for at least 6-8 weeks or longer based on your doctor’s advice.
Because your pregnancy is (or was) unique to you, your complications too are unique. So, it is suggested, before doing exercises to reduce tummy fat post pregnancy, first consult with your doctor and then proceed forward.
If your doctor gives you the green signal, start doing these exercises and reduce your belly fat after pregnancy.
What Exercises to do to Reduce Tummy Fat after Pregnancy?
Start with walking soon after giving birth to your baby. Gradually move to some simple yoga poses, especially ‘Pranayama’ breathing exercise that not only boost your metabolism and make you stress free but also reduce your tummy fat.
1. Pranayama to Reduce Tummy Fat after Pregnancy
Deep breathing exercises taught in Yoga are excellent ways to regulate your metabolism. When you breathe just the right way, you take in more oxygen. This burns more calories. All your body systems get awakened and you spend more energy, more calories. Thus, you lose weight. Certain Pranayama exercises work directly upon abdominal area such as Bhastrika and Kapalbhati Pranayama. Do them and lose belly fat even after pregnancy.
How to do Bhastrika Pranayama?How to do Kapalbhati Pranayama?
Kapalbhati Pranayama has two major benefits. One, it detoxifies your lungs to purify your respiratory system and second, it reduces belly fat.
2. Kneeling Pelvic Tilt to reduce Belly Fat Post Pregnancy
This is one of the easiest exercises that you can do after pregnancy and target your tummy fat in the most effective manner. It tones your tummy and strengthens your abs, just what you need to reduce that post-delivery-belly!
3. Kegel Exercises After Pregnancy to reduce Tummy
These are the pelvic floor exercises. As the name suggests, Kegel exercises are done to strengthen the muscles of the pelvic area or the lower abdomen. After pregnancy, pelvic muscles get weakened and Kegel exercises help a lot to tone your abdominal area. Toned tummy obviously isn’t a fat tummy!
4. Leg Raise Exercises to Reduce Tummy Post Pregnancy
Leg raises or leg lifts are one of the most effective ways to lose fat from abdominal area. These exercises work to strengthen your weakened belly muscles, more so after pregnancy. You will not only tone the leg muscles but also lose that belly fat, making you fit and fabulous post pregnancy.
Start with Single Leg RaisesDo Double Leg RaisesScale up to Advanced Leg CrunchesLegs and Hands Raises5. Crisscross Crunch to Reduce Belly Fat Post Pregnancy
Along with your lower abs, you also need to work out your upper abs so that you get a real flat tummy. Crisscross crunch is one of the best exercises for this.
6. Pilates and Core Exercises after Pregnancy
You can do these exercises to strengthen your core and lose belly fat after 8-12 weeks of giving birth to your baby. If you have had a C-section, wait at least for 12 weeks and then talk to your doctor. Once given clearance, you can do these Pilates and core strengthening exercises to get back your pre pregnancy body.
Half Roll Back PilatesToe Taps
Toe tap exercise is a basic abdominal exercise that works out your abdominal muscles isometrically. Isometric exercise or those types of strength training where the joint angle and muscle length don’t change during contraction. This is a good exercise for new mothers who have had C-section delivery.
Pilates One Hundreds exercise to reduce belly fat
It is called hundreds exercise because you hold the exercise for 100 beats. It increases your torso stability and makes your abdominal muscles strong.
7. Bridge Exercise to Lose Belly Fat Post Pregnancy
This is not only to lose tummy fat but also to strengthen your core. After pregnancy, you badly need to work upon your core as it gets destabilized and has weakened muscles. Bridge exercise will work your hips, glutes, core, and hamstrings apart from helping you to reduce tummy fat.
8. Forearm Plank to Lose Strengthen Core Post Pregnancy
Planks and side planks are excellent exercise to do to strengthen your entire core. This also engages your abdomen well. You can get flat tummy faster when you do planks with other exercises.
Doing all the above exercises along with having healthy diet will sure help you reduce tummy fat post pregnancy.