Fast ways to lose post-baby weight

Giving birth comes with many changes to the body. Weight gain is one of them. Many women desire to lose this baby fat immediately after birth.

Though there is that urge to hit the gym immediately, it is advisable to wait until after six weeks, that, if you had a normal delivery.

A ‘rec check’ is a helpful test to see if abdominal separation took place during your pregnancy or labour.  The rec check is the separation of the two halves of the abdominal muscles down the middle of your belly.

If you had a C-section, wait until your doctor gives you a clean bill of health before you start any workouts.

Here are great workouts to lose the baby fat:

Pelvic tilt

The pelvic tilt is an easy way to work your lower abdominal muscles. It can be done in conjunction with Kegel exercises to strengthen the pelvic floor. Lie on your back with your knees bent and your feet flat on the floor. Tuck your tailbone underneath yourself, and push your lower back into the floor. Hold for five seconds, relax, and repeat eight to ten times. This exercise can also be performed standing, sitting or on all fours. It is a great one to do while waiting in line at the grocery store, driving your car, or simply holding your baby.

Isometric abdominal contractions

This exercise can be done while playing with your baby. Lie on your back with your knees bent and feet flat on the floor. Place your baby on your belly facing you. Take a deep breath in, raising the baby into the air. Exhale as you tighten your abdominal muscle by pulling your belly button towards the floor. Inhale as you relax and bring the baby down. Repeat eight to ten times.

Baby curl ups

This exercise can also be done with your baby. Lie on your back on the floor, knees bent and feet flat. Rest your baby on or just above your pubic bone so that her back is resting against your thighs. Hold your baby securely under the arms. Contract your abs, lifting your head, neck, and shoulder blades off the floor. Go up in two counts and down in three.

Repeat 15 to 20 times. This can also be done by raising your torso to one side or the other instead of straight up. This modification will work your side muscles that make up your waistline.

Reverse baby curls

Lying face up, bring your knees toward your chest. Place your baby on her stomach on top of your shins. Holding her there, contract your abs to gently bring your hips and buttocks off the floor. Lower and repeat 15 to 20 times. To enhance this exercise, add a curl up with your torso at the same time. Avoid this exercise if you have post-partum bleeding.

 Leg slide

This can also be done with your baby resting on your stomach. Lie on your back with your knees bent and feet flat on the floor. Do a pelvic tilt to keep the small of your back on the floor. Slowly slide your legs away from your body gradually straightening your knees.

The aim is to use your abdominal muscles to prevent your back from arching. As soon as you feel your back starting to arch, bend your knees and return to the starting position. Repeat eight to ten times.

Photo: healthmeup.com