Losing the Pregnancy Belly Fat
I receive a lot of emails and probably one of the top 5 subjects I receive mail on is losing the pregnancy belly fat.
I've never had children so I can't really relate to what many of you are going through. However, I have been doing a lot of reading and found some very interesting information and tips on how to help tone up your stomach.
You also have to remember that while you are exercising you have to also watch what you eat. Just like any weight loss plan, you can't eat whatever you want and expect the crunches to take care of the belly fat.
Exercise and proper eating work hand and hand. So if you're not prepared to change your diet, then there's no point in doing any exercises to get rid of that belly.
Before going into the types of exercises, it's important that you understand that if you've given birth via the natural or cesearean method, your abdominal muscles have not only been stretched, but they have been weakened.
Not only will you have to work at getting rid of the fat, you'll have to re-strengthen those muscles so they don't protrude or sag.
Abdominal Crunches
These are the most common exercises performed to help firm up that post pregnancy belly.It's important when doing these exercises that you focus and make sure you're doing them effectively.
Almost anyone can do an abdominal crunch, but most don't pay attention to the quality of the movement as they do the exercise.
Place your hands behind your head (or crossed in front of you) with your knees bent, feet flat on the floor. When you raise up, be sure you are exhaling and when you lower your back, be sure to inhale. Really crunch those abdominal muscles.
Feel the burn, feel the burn!
The breathing helps train muscles and makes the crunch much more effective.
Perform 2-3 sets of 20-25 repetitions. You should really feel your abs working by the time you get close to 20. If not, you are not getting the full benefit of the workout.
Kegel Exercises
Kegel exercises are convenient because they can be done almost anywhere, anytime. The exercises consist of contracting certain pelvice muscle groups over and over again to firm them up.It's important to note that if you begin contracting the wrong muscles, these exercises won't work for you.
One way to get a feel for using the right muscles is the next time you urinate stop and tighten your muscles to stop your urine for a few seconds. Those are your kegel muscles that you are controlling. Do this a few times to get the feel for them.
A Quick Kegel Exercise Routine:
1. Tighten your Kegel muscles as tight as you can. Hold them for a count of 10.
2. Slowly release the muscles and relax for a count of 10.
3. Do a set of 10 contractions, three to four times every day.
The nice thing about these kinds of exercises is that you can do them almost anywhere. You could be driving, sitting at work, waiting for a bus, typing on the computer, you name it!
You should also note that it may take a few months before you start to notice a difference so please be patient.
Oblique Exercises
The obliques (often called the love handles) are the muscles located diagonally around your torso.
Oblique exercises are very similar to the crunch except you raise up and alternate sides. So instead of a basic crunch, you'd reach your right elbow diagonally toward your left knee and then lower back to the ground. Then do the same with your left elbow.
Also perform 2-3 sets of 20-25 repetitions.
Another Great Post Pregnancy Resource
While doing some more research I found an awesome article written by a physical therapist that discusses more exercises you can do for that post pregnancy belly.
There's also great information on what happens to your body after childbirth.
Read "Rebuilding Your Core After Pregnancy".
Hopefully you new mommies (and older mommies...lol) will find this information useful and you'll be on your way to a flatter stomach!