Proven ways to get in shape post-pregnancy

Getting rid of baby fat after birth and especially around the lower tummy can be a very daunting task for most women. Weight loss around this area requires a lot of discipline, time and patience and to go the extra mile in terms of both exercise and diet.

With proper training, the sooner you feel better the faster it is going to take you to shed off but before you start any exercise, you need to check with your doctor. Continue only when you have been cleared to do so.

Focus more on exercise that restricts movement mainly on your pelvic and lower back. Doing this simply means that you will be putting much emphasis on your lower abdomen. If you notice your upper back and ribs moving a lot like when doing crunches, then you might be concentrating on the upper abdomen.

Here are few exercises to help you do that.

Cardio vascular: It is very important to start your exercise with a cardio workout. This can either be brisk walking, swimming, running, spinning, any great aerobics class like Zumba, rhumba dance session, dance and step aerobics, rowing or any cardio machine based workout. Cardio simply help you burn excess calories in the body and in so many ways speeds up fat burning furnace. Plus it helps boost your metabolic reactions. Ensure also that the amount of calories you consume each and every day does not exceed what you burn out.

Kegel exercise: This is ideal for strengthening the pelvic muscles which support the bladder, uterus and the bowel. This exercise requires you to use you lower abs, butt and legs to tense and relax the pelvic floor for contractions. During the action of tension and relaxation, you also allow your lower tummy to have a good exercise. A good way to do this is to put a tennis ball or any light ball between your thighs and squeeze in for a few seconds as you tense your butt and lower abs together then release to relax. You can do as many repetitions as you want.

Other great exercises you can do that require you to lie on your back on the floor but only focuses on the lower abs are legs curl up, double leg raises, pelvic tilts and heel sliding.

Toning your tummy should be a slow continuous process so you need to start off slowly and pick up the pace with time to challenge yourself more. In case you had a caesarean delivery, make sure the scar is fully healed.