The common problem that most woman faces after C- section delivery is how to lose the unwanted belly fat while healing the body from the incision during the delivery.
There are several exercises to reduce belly fat after a C-section. You can follow a routine once you recover and your doctor gives the green light to exercise.
Exercise will help to reduce tummy fat by strengthening the abdominal muscles and burning the excess fat around the hips and core.
You can start with mild exercises and gradually move on to complex ones with guidance from a physical trainer. Wear a compression garment over the C-section wound to prevent the pressure from hurting it. Some exercises you can try doing are:
1. Pelvic Tilts
Contract your stomach muscles and tilt your hips forward. You can do this while sitting, standing, or lying down. Doing it every day will help to strengthen your abdominal muscles and speed up the healing process.
Hold your body in a push-up position while bearing all your weight down on the forearms, elbows, and toes. Hold for at least 30 seconds and repeat thrice. It is a good exercise as it strengthens the abdominal muscles and also puts zero pressure on your C-section wound.
Tighten your pelvic floor muscles, hold for five seconds and then release. Remember not to hold your breath while doing this exercise. Try it 4-5 times in a row, with a 10-seconds break in between each. It strengthens your pelvic floor muscles.
Lie down on your back with your knees bent and feet flat on the floor, hip-width apart. Spread your hands, keeping your palms facing downwards. Tuck in your stomach muscles and slowly lift your buttocks off the floor, followed by your stomach and middle back. Keep your shoulders on the ground. Hold for ten seconds, and gently lower your body back onto the field. Repeat this exercise around 4-6 times to strengthen your hips and tone the stomach.
5. Lower Abdominal Slide
This exercise targets the lower abdominal muscles, which are affected by C-section surgery. Lie down with your feet flat on the ground, knees bent and arms straight at your sides; let your palms face downwards. Keep your stomach tucked in and contract your abdominal muscles to slide your right leg straight out slowly. Bring the leg back to its starting position slowly. Repeat with the opposite leg. Do this 3-5 times with the right and left leg alternately.
6. Forward Bends
Stand straight and slowly bend downwards with your arms at your side till your head is level with your knees. Hold the position for ten seconds and straighten your body again. Repeat this 4-5 times to strengthen your lower back and burn calories off your middle.
Yoga to help flatten the belly
You can practice yoga after C-section to reduce tummy fat. Yoga helps to tone and strengthen the stomach muscles. Yoga exercise helps new mothers deal with the stress of having a newborn. But make sure to start it only 6-8 weeks after your C-section delivery. It is better to consult your doctor once before starting.
If you are a beginner, take the help of a certified yoga instructor so that you don’t accidentally hurt yourself. Begin with simple breathing exercises. Some yoga poses you can try to reduce your tummy fat include:
Abdominal Belt to Flatten your Stomach After a C-Section
One of the methods you can employ is wearing a tummy reducing belt after C-section. It gives the dual advantage of supporting your body and regaining firmness of your belly post-delivery. But it may also hurt the incision wound if the mother is overweight.
You must remember that a C-section is a complicated delivery, and any wrongly applied pressure to the wound post-delivery can interfere with the healing process. Therefore, consult a doctor before trying on any such belt. Some more benefits of wearing an abdominal belt are:
- Movements, standing up or sitting down, can be excruciating while recovering from a C-section delivery. An abdominal belt will hold your tummy in and ease the pain.
- Your back muscles tend to become soft and weak during pregnancy. An abdominal belt will support your back and strengthen it.
- The abdominal belt will keep your stomach in place and allow the stitches to heal quickly.
Never exert yourself or continue exercising if you feel pain in your abdomen. If you’re planning to start working out after a C-section delivery, consult your doctor first so that you don’t risk your health in the process. Follow the tips above to get a flat tummy in no time safely.