How To Flatten Your Belly after Childbirth.
By: Family News Usa.
Tags: Weight Loss, Wellness, Fitness, Lifestyle, Fat Burning Foods

After childbirth, mothers often experience depression. Although the joy of having a new life is great, some mothers suffer from depression due to the changes in their body after childbirth. Let’s take a look at ‘how to restore sagging belly after childbirth’ with Inae Lee, an internal medicine specialist at the Hematocentric Institute Medical Association .

Even if you have a slimmer and more resilient body than anyone else, it will change dramatically after childbirth and face your body. All mothers experience hormonal changes during pregnancy. Estrogen, a hormone secreted 100 times as normal to promote the growth of the uterus, increases the overall weight of the buttocks, thighs, abdomen, chest, forearms, and back. After childbirth, the level of this hormone decreases, but due to the fat accumulated in the body during that time, it is in a state significantly different from that of the body before childbirth.

In particular, it is said that the stretched and sagging belly of the abdomen is the most concerned. Then, let’s find out how to restore the mother’s increased belly fat.

<Why the stomach sags after childbirth>

The biggest concern for women after childbirth is the increased belly fat after childbirth. Of course, if you pay attention to nutrition without exercise during pregnancy, you will gain weight overall, but to protect the fetus, more fat begins to accumulate in the abdomen than in the general population.

In addition, as the fetus grows, the abdominal muscles expand, but after childbirth, the elasticity of the rectus abdominis and obliques decreases. It is called diastasis recti, and especially in the case of cesarean section, it takes longer to restore the former elasticity due to damage to the abdominal muscle.

1. Diet for postpartum belly fat

Postpartum diet should be differentiated from that of the general public. Reducing the amount of food is not good for both mother and child because it may increase the recovery period of the mother and may adversely affect breastfeeding. If you are not planning on breastfeeding, you can adjust 2/3 of the average intake. It is also recommended to eat foods high in fiber and high in protein.

However, if you are breastfeeding, it is recommended to consume 500 kcal more than the general recommended calorie intake. Breastfeeding has positive effects for both mother and child. Breastfeeding consumes 500 kcal to 1000 kcal, so the uterus contracts well and the abdominal muscles are restored.

2. Postpartum Recommended Abdominal Exercises

What kind of exercise should I start with for a bigger belly? After giving birth, it is often the case that the amount of food is increased without a diet in order to recover the body. A mother’s enlarged belly is a good time to get the effect of exercise. If left unattended, it can become more difficult to manage as you age.

What kind of exercise should I start with for a bigger belly? After giving birth, it is often the case that the amount of food is increased without a diet in order to recover the body. A mother’s enlarged belly is a good time to get the effect of exercise. If left unattended, it can become more difficult to manage as you age.

1) Abdominal breathing

Abdominal breathing can be performed in the early stages after childbirth. It is quite helpful for bowel movement and stress relief as well as calorie burning. It is recommended to avoid excessive exercise immediately after childbirth, so these light exercises are recommended at first.

Breathe in through your nose for 5 seconds and slowly exhale through your mouth, feeling the movement of your lower abdomen. It is also good to do abdominal breathing while lying down. Doing it for 30 minutes a day is effective for stabilizing nerves and for constipation that occurs frequently after childbirth due to bowel movements.

2) Stretching (1–3 weeks)

There is a risk of injury if the joints are relaxed after childbirth. Therefore, it is recommended that you continue to do movements that relax the muscles with light warm-up stretching.

3) light corrective exercise

Since the rectus abdominis muscle has not recovered, it can be dangerous to apply excessive force to the abs. As a corrective exercise for the abdominal muscles, it is recommended to start a static exercise that only pulls the head. Other than that, it is also good to lie down with your knees up and lift your buttocks with the power of your abdominal muscles.

A common symptom after childbirth is diastasis recti. Since rectus abdominis muscle recovery takes at least 2 months, it is recommended to start lifting weights after at least 3 months. You should not be too impatient, and in fact, the muscles can recover as much as before childbirth, but the fascia is not elastic, so it is difficult to restore the former shape through exercise.

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