What are the tips for reducing belly fat after childbirth?

For most women, it is difficult to restore their belly to its original state after giving birth because their belly is enlarged due to pregnancy. This is certainly related to the elasticity of the women's skin, but it is also related to whether they have mastered the skills to tighten their abdomen and reduce their belly fat. Postpartum women who cannot reduce their belly fat usually eat more and exercise less. Just let nature take its course and wait for it to recover naturally. In fact, it is not very difficult to restore your pre-pregnancy belly in a short period of time. You just need to develop a good habit.

Eat a balanced diet

After giving birth, you should pay attention to a balanced diet. Some mothers eat a lot of food every day to promote lactation, especially various broths with high oil content and high calories. These foods will be converted into fat in large quantities after being eaten, and the most important part of female fat accumulation is the lower abdomen. Therefore, you should eat more fruits, vegetables, whole grains and other foods, and eat less high-calorie and high-protein foods.

Dietary rules

Some mothers have a long maternity leave and are more likely to feel hungry during the breastfeeding period. When they stay at home with nothing to do, they eat some fruit, some cake, or a glass of milk. In short, they keep eating and eat too much without realizing it. You must have a regular diet. In addition to three meals a day, you should have some fruit and whole grain snacks in the morning and afternoon. Do not eat at other times, especially after dinner.

Physical exercise

Increasing physical exercise can effectively consume calories and fat, and consume the excess fat accumulated during pregnancy.

Abdominal Exercise

Many new mothers find that their belly no longer seems to be their own after giving birth. The fat on their belly is completely out of control and they have no strength at all. They feel like they don’t even know where to start exercising. At this time, abdominal exercises should start with abdominal tightening exercises. The abdominal exercise is to contract and relax the abdomen as you breathe, puff up the abdomen when you inhale, and tighten the abdomen when you exhale. You can practice it anytime and anywhere, whether you are standing, sitting, or lying down, at work or resting.

Sit-ups

After the abdominal muscles have regained a certain amount of strength, new mothers can start doing sit-ups, starting with 5 a day and gradually increasing to 10, 20, 50, or 100. New mothers can increase the intensity of the exercise according to their own physical strength and fitness.

Leg raise

The leg-raising exercise not only exercises your abdominal muscles, but also helps reduce excess fat in your thighs. Lie flat on the bed or yoga mat, lift your legs to 90 degrees, bend your feet back, and stretch the ball of your big toe upward as much as possible.

As your muscle strength grows, you can perform variations of the leg raise, lowering your legs and keeping them at angles of 60, 45, or 30 degrees to the ground.

Another variation of the leg raise is to open your legs wide, hold them to your limit, and then close them. Or you can spread your legs and circle them clockwise or counterclockwise.

Cycling Exercises

Lie flat on the bed and practice alternating your legs to simulate the pedaling motion.

Boat pose

The boat pose requires relatively more abdominal muscle strength, and new mothers may have to undergo a long period of physical training to achieve it. Lie flat on the bed, then lift your legs and upper body at the same time, with your hands raised in front of your body.

Plank

Plank can effectively exercise the core muscle strength, enhance the whole body strength, especially the abdominal strength.