How to remove belly fat after childbirth. Figure restoration.

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In this article:

A few words about physiology
How to remove belly fat after childbirth
Procedures
When you need a doctor's help

When the first wave of joy and excitement after childbirth goes away, mothers begin to look at themselves in the mirror more and more meticulously and make plans to get their figure back. Most often, dissatisfaction is caused by the stomach, which is in no hurry to become flat after childbirth.

A few words about physiology

Immediately after the birth of a toddler, every mother not only reaches out to him to get to know him better, but also feels her tummy. And no matter how much the midwife says that you don’t need to touch your stomach, no one listens to her anymore. Everyone wants to return to their previous forms as soon as possible.

So it will be, only a little later. In addition, efforts must be made to restore the figure. Such is female physiology that not all women after childbirth return to their previous shape as if by magic. There are only 10–15% of such lucky people. And for them, everything happens not in a week, but over a fairly long period of time.

You need to understand that recovery time is directly dependent on several factors:

on the course of pregnancy and how many kilograms have been gained;
on how the birth proceeded, that is, whether it was natural or a caesarean section;
on a woman’s heredity and her constitution;
on how much the muscles were trained before pregnancy;
on the weight and height of the baby and on whether the woman was carrying one child or more.

A professional approach to removing a stripe on the abdomen after childbirth

If the “decoration” on the stomach causes aesthetic discomfort and does not go away even after a year after the birth of the baby, then you can consult a cosmetologist. However, before starting cosmetic procedures to remove a stripe, it is necessary to undergo an examination and rule out disturbances in the functioning of internal organs that could affect the process of pigmentation of the skin.

Professional mark removal can be carried out using several methods:

laser resurfacing;
professional peeling;
cryotherapy;
mesotherapy;
the use of special drugs that reduce the light sensitivity of the skin;
use of whitening creams.

How to remove belly fat after childbirth

The most effective and fastest way to make your stomach flat again after childbirth is to approach it comprehensively.

Nutrition

It is important in the “fight against the tummy” to choose not only the right regime, but also the diet. Many expectant mothers eat “for two” throughout their pregnancy. After childbirth, this habit remains with them. But if you care about your figure and, more importantly, your health, you will have to get rid of it.

Even if mommy is breastfeeding, you should not overeat. It is necessary to eat small meals (we eat often, but little by little), and balance the diet. Do not eat fatty foods and a lot of sweets. It is better to take vegetables and cereals, dietary varieties of fish and meat, and dairy products.

Sadness from the lack of cakes and sweets in your diet can be diluted with dried fruits, fresh fruits, natural marshmallows and marmalade in moderate quantities.

It is useful to flavor hot dishes with turmeric, which is added to food as an excellent fat burner. Every day you can drink ginger tea, which also “drives away” extra pounds.

Exercises

There is no need to immediately run from the maternity hospital to the gym. It is forbidden to subject the body to stress until the uterus returns to its previous shape, that is, until it contracts. For the first 60 days after the baby is born, you just need to rest, and nature will do its best.

The first measure that will help make your stomach flat after birth is a postpartum bandage. It will support stretched muscles and help them return to their previous position.

While recovery is going on inside the body, mommy can fight stretch marks on the skin. Elasticity returns if the skin is nourished and moisturized.

But when the doctor gives the go-ahead, you can start doing exercises. Just don’t think that your tummy will become flat just a week after giving birth. In classes, it is important that they are regular, and the load should be increased gradually. It is more correct to do exercises every day, for ten minutes, than for a whole hour, but once a week.

Pay close attention to your sensations. At the beginning of training, discomfort may occur. Therefore, the increase in load should be measured and careful.

Most often, it is difficult to find time for physical education if the child is only with his mother, without the help of relatives or a nanny. But you shouldn’t give up on achieving a slim figure: your baby can help with this, temporarily becoming the best weighting agent. If the baby is not eager to help in training, just place him nearby.

Vacuum

Some of the exercises can be performed without equipment. For example, pulling in your tummy is an exercise called vacuum. To do this, you need to exhale all the air, pull in your tummy as if it were glued to the spine. Then hold your breath and count to five, exhale and relax. You can supplement this by: straining and tightening the muscles of the perineum and anus.

Before using a vacuum, be sure to consult a gynecologist. If you have contraindications, it can only make the situation worse.

Plank

An excellent exercise that strengthens muscles is the plank. It is important to stand for at least 10 seconds, leaning only on your forearms and toes. It seems simple, but thanks to this exercise all muscles work. At first, it will be enough to stand for only five seconds, then 10 and so on up to 30. There is no point in standing any longer - it is better to perform several approaches of 10-30 seconds each with a short break.

Cat

An exercise that is beneficial for both the tummy and the spine. Mommy gets on all fours, leaning on her hands and knees. After exhaling, you need to arch your back like a frightened cat. Place your chin on your chest. Hold your breath for a few seconds, then inhale, arching your back and lifting your head up. You need to repeat the exercise three times at the beginning, then, if possible, increase to ten repetitions.

Exercises with your baby

You can do it with your baby too. Place the baby on your tummy. For example, bend your knees, keep your feet on the floor, and raise your pelvis.

Or so - mommy takes a breath, inflates her tummy, tenses it, and holds her breath. Counts to five, exhales, and sucks in your tummy as much as possible. This is a huge benefit for the mother’s tummy, and it’s nice for the baby, he seems to be rocking on the waves.

Let's sum it up

If you have entered the fight against excess weight and are full of determination, the result will not be long in coming. Just don’t forget that jogging once a week and putting a hula hoop in a corner won’t do any good. Comprehensive measures are needed: regular massages, diets, training.

And remember not to rush too much. Allow your body to recover after childbirth. It is best to consult a doctor before starting training. A specialist will help determine how ready the young mother is for training. But you shouldn’t put off playing sports either. By resuming exercise as soon as possible, you will quickly get rid of stretched skin on the abdomen after childbirth.

Don't expect instant results. Sometimes it takes months to return to its original shape. If you don’t see the desired effect from training after a month, don’t despair. Regularity, discipline and perseverance will definitely lead you to your goal.

Procedures

Massage procedures and wraps will help make your stomach flatter after childbirth faster. You can do a tummy massage yourself - spending ten minutes every day, you need to gently knead the stomach, using only the fat layer, for two weeks.

If you use honey or anti-cellulite oil, the effect will be much stronger. Thanks to the massage, drainage is ensured, fibrosis will be “broken”, and the skin will gradually tone up.

Cosmetic products such as body lotions and oils are also suitable. They can be applied to the skin during the months of pregnancy. This way the skin becomes more elastic, and after childbirth it is able to contract faster. In addition, these products will prevent stretch marks. You just need to use skincare products regularly.

Dark mark on the stomach - what is it?

The appearance of a dark stripe during pregnancy is a manifestation of hyperpigmentation, and this is primarily due to hormonal changes that occur in the body of the expectant mother. The strip visually resembles a vertical line that stretches from the navel down to the intimate area. About vertically in the center of the rounded tummy, in rare cases the stripe can be located higher - up to the ribs.

Probably, many representatives of the fair sex will be surprised, but each of them has such a mark. It’s just that when a woman is not pregnant, the stripe is barely noticeable, but during the period of pregnancy, increased pigmentation occurs, as a result of which its color becomes more saturated. According to gynecological data, in almost 90% of cases, women in position develop a dark line. Dark and dark-skinned pregnant women are especially susceptible to this phenomenon.

When will the mark on my stomach go away?

The main reason for the appearance of a pigment line on the abdomen during pregnancy is hormonal changes. For some, the line may appear in the third month, while for others - in the seventh. This is a purely individual process.

How to speed up the disappearance of a dark stripe on a postpartum belly

A dark stripe on the postpartum belly is a completely natural phenomenon, and a young mother should not get hung up on it. But if you don’t want to wait until the pigmentation goes away on its own, you can try various methods for skin whitening.

Creams and ointments

Special whitening cosmetics will help remove pigmentation. However, a nursing mother should carefully read the composition of creams and ointments: they should be based on natural ingredients. After all, some chemicals can penetrate into the blood and then into breast milk, causing harm to the baby. There are lines of cosmetics specifically for pregnant and lactating women: for example, Mama Comfort, Baby Pharmacy, Weleda and others.

Cosmetics for young mothers should be made from natural ingredients

Also, during lactation you can use ointments based on zinc oxide: they will not have a harmful effect on the baby. But it is advisable to first discuss this issue with your doctor.

After using the product, you should carefully monitor the baby’s condition: if allergic reactions occur, you should immediately stop using the cream or ointment.

Nutritional Features

It turns out that some products contain substances that accumulate in a woman's skin and promote the production of melanin under the influence of UV radiation. These are vegetables and fruits of yellow shades (carrots, apricots, peaches, pumpkin), as well as tomatoes, watermelons, melons. This category also includes products containing tyrosine and tryptophan: pork and beef liver, red meats and fish, soy products, legumes, dates.

Eating certain fruits promotes melanin production

On the contrary, a number of foods interfere with the synthesis of coloring pigment: these are very salty foods, nuts, chocolate, boiled corn and coffee.

Naturally, a nursing mother should not completely give up healthy food just because it stimulates the production of melanin (as well as strive to absorb foods that are harmful for her situation). But in everything you need to observe moderation: if you lean on certain types of fruits in the summer, for example, the dark stripe on your stomach will not disappear as quickly as you would like.

Cosmetic procedures

If, a year after giving birth, the stripe on the stomach is still pronounced and darkens the mood of the young mother, then you can contact a professional cosmetologist. This is allowed if the mother is no longer breastfeeding the baby. In addition, it is necessary to exclude possible diseases of internal organs that affect skin pigmentation.

You can remove a dark streak using special exfoliating procedures: laser resurfacing, chemical peeling, cryotherapy, mesotherapy.

If a woman regularly visits a bathhouse or sauna, then she should steam thoroughly and then rub the pigmented area with a soft washcloth. Just be careful not to press too hard on your belly or use the hard side, as this will damage the skin.

Folk recipes

You can speed up the disappearance of the dark stripe on the postpartum belly using traditional methods. These are external bleaching compounds that are applied to the skin.

Although all components from folk recipes are of natural origin, they can cause allergic reactions in mother or baby.

Finely chop a handful of parsley, add 1 teaspoon of sour cream, a couple of drops of orange juice. Rub the mixture into the pigmented area for 2-3 minutes, then leave for another 10 minutes and rinse.
Mix lemon juice and mineral water in equal quantities (about 2 tablespoons each). Apply compresses daily for 5 minutes. An alternative to lemon juice is cranberry juice.
Grind the sweet pepper to a paste and apply to the stomach daily for half an hour.
Finely chop fresh yarrow inflorescences (1 tablespoon), add the same amount of whey, grapefruit juice and a pinch of cloves (seasoning). Leave the composition on the skin for 15 minutes (if burning or tingling occurs, you can wash it off early).
Combine 1 teaspoon of grated rose hips with the same volume of sour cream. This homemade scrub needs to be rubbed into the skin, held for a few minutes, and then rinsed off with warm water.
Prepare the herbal mixture: combine an equal amount of chopped rose hips, rowan berries and sorrel leaves (a pinch each), add a teaspoon of sour cream. Keep the bleaching composition on the pigmented area for about half an hour, and then rinse with milk diluted half with water.
To 2 tsp. Kombucha add 1 tsp. onion juice. Leave the mixture on the skin for 40–45 minutes.
Grate the horseradish and green apple on a fine grater. Use the resulting slurry as a mask for 15 minutes, then rinse off and moisturize the skin with milk.
Honey peeling exfoliates pigmented cells well. Liquid honey is applied to the skin, rubbed in for several minutes and washed off with warm water.
You can freeze cucumber juice or parsley infusion in a mold, and then wipe the problem area with an ice cube in the morning and evening.
If the line on the stomach is pale, then you can regularly wipe it with a decoction of chamomile or linden (bearing in mind that linden often causes allergies).

Exercises

Physical exercise will help tidy up your stomach after childbirth. They are aimed at strengthening the transverse, deep muscles of the abdominal cavity and back. The intensity and frequency of training depend on the health of the young mother. You can start exercising one and a half to two months after giving birth.

If a woman has a discrepancy between the left and right sides of the muscles (diastasis), varicose veins, muscle cramps, back pain, swelling of the ankles, she will need special complexes to eliminate these problems.

In addition to abdominal exercises, moderate cardio exercise, walking, running, yoga, and vacuum are useful after childbirth. These methods will help you burn extra calories faster.

Abs workout with baby

A newborn baby can become a mother’s companion in sports. Its weight is a natural weight for performing exercises.

Lie down, bend your legs and place your feet on the floor. Place the baby on your stomach, holding him so that he does not fall. Inhale and use your abdominal muscles to lift your child, hold your breath. Exhale slowly and relax. Do the exercise as many times as you can.

Exercises with fitball

To tone your abdominal muscles after childbirth, use a fitball. The ball will complicate the usual abdominal exercises, which are initially performed on the floor. Balancing on a fitball will make your abdominal muscles contract more often.

Lie on the ball so that it is under your lower back. Feet should be on the floor, knees bent, hands behind your head. Raise your upper body by twisting and contracting your abdominal muscles as you exhale. Smoothly lower yourself to the starting position and inhale. Perform the exercise in 3 sets of 10 times.

Breathing exercises

You can strengthen your abdominal muscles through breathing. Sit up straight in a comfortable position. Inhale deeply, drawing air from the diaphragm upward. Hold your breath and tense your abdominal muscles. Exhale slowly and relax. Start with a few repetitions, gradually increasing the number of approaches and the time you hold your breath.

How to get a flat stomach back after childbirth at home? Exercises

You should start training with a small number of approaches.

A set of daily exercises

Do push-ups from a position “on all fours”, your back should be straight, your chest should touch the floor.
In the pose, lying on your back, raise your straightened legs, hold them as long as you can, in the position in which you feel the maximum tension in the abdominal muscles.
Lying on your back, spread your arms to the sides, lift your straight legs vertically up, and then lower them in different directions alternately.
Lying on your back, bend your knees and place your feet on the floor. Clasp your hands behind your head. Raising your torso, pull your left elbow towards your right knee, and vice versa.
Sit with your arms straight behind your back. Raise your legs 45°, slowly spread them apart, bring them together, and lower them.
Lie on your back, bend your knees, lift your pelvis. Stay in this position for 10 seconds. Lower yourself carefully.

Start all these exercises with 5 repetitions and over time do 10, and then 20.