Your baby has been born, you're losing your pregnancy weight, but your stomach is flabby and stretched out. When you're sleep-deprived and your hormones are out of whack, it may seem like your tummy will never be flat again. But with the right strategy, you'll tummy will return to its old self. You might even find that it's flatter than it was before.
Healing
You may want to start crunches immediately to jump-start the toning process, but it wouldn't be a good idea. Your body---including ligaments and muscles---have spent several months stretching out. And unfortunately, your abdominal muscles did the most stretching. Before you do strenuous exercise, you need to make sure your body is ready.
In the first couple of weeks postpartum, let your body heal so that you'll be ready physically and emotionally to get to work on that tummy. Sleep whenever you can, even if it means the house goes uncleaned and chores are undone. Do Kegel exercises whenever you remember to, and go on light walks if you're up to it.
Check your abdomen to make sure it's healing properly. When you are pregnant, the muscles in the abdominal wall separate. You should not even consider doing abdominal exercises until those muscles have moved back together. Have your doctor check them for you, or do it yourself, as follows:
Lie on your back with bent knees. Place your fingertips across your belly button, pressing in gently. Slowly lift your pelvis up, moving your chest toward your pelvis. You are feeling for a "hole" in this area. A hole about two fingers wide or less is normal; a hole larger is a red flag, and you should speak to your doctor about it before resuming exercise.
Resuming Exercise
After the first couple of weeks, if your abdominal muscles are no longer separated and you are no longer bleeding heavily, you can start a mild exercise regimen and continue it for the first six weeks postpartum. This regimen has two parts: cardio and toning exercises.
Getting cardiovascular exercise is vital. Even if you have lost your pregnancy weight, you cannot tone your belly without toning your entire body. In other words, there is no such thing as "spot" toning. So aim for about half an hour of cardio exercise a day. Choose exercises that are motivating or relaxing for you. Brisk walking, light running and swimming (only if you have stopped bleeding, as you should not use tampons in the first six weeks postpartum) are all excellent. If you are still bleeding, watch for signs of heavier flow, and cut back on your exercise until it levels off again.
At least three times a week, do mild toning and strength exercises that focus on strengthening the pelvic floor and beginning to tone the abdominal muscles (see Resources). You can also use hand weights to perform arm exercises.
The Post-Six Week Exercise Regimen
At six weeks postpartum you will have a checkup and if the doctor gives her okay, you can settle into a more rigorous exercise regimen that will really target your tummy. The components are the same, however, as above: Half an hour of cardio a day and strength training/toning at least three days a week.
Aim to increase the intensity of your cardio sessions. If you have been walking, try to walk faster in bursts, or add in some jogging. Try different kinds of cardio workouts, especially those that work on your core muscles. Good examples are dance, aerobics or boot-camp style intervals.
Continue your abdominal exercises, but more add variety and resume exercises you did before your pregnancy. Bicycles, reverse crunches and planks are all excellent abdominal exercises. Squats, especially if you hold weights in your hands at shoulder height, work both the legs and your core, strengthening your abdomen. Aim for performing abdominal exercises every other day.
Consider doing Pilates once or twice a week in place of a toning or cardio session. Pilates is especially effective at toning the core muscles. Find a class or use a video.
Nutrition
All the abdominal exercises in the world won't result in a flat tummy unless your weight and nutrition are in check. Eat plenty of whole grains, fruits, vegetables, lean protein sources, beans, nuts and low-fat dairy. If you're nursing, you can consume a couple hundred extra calories a day, but don't overdo it.
Tags: abdominal exercises, weeks postpartum, abdominal muscles, your abdominal, your pregnancy