How to have a flat belly after pregnancy

One concern that many women have when deciding to get pregnant is about what their tummy will look like after pregnancy. With the baby growing day by day, the dream of having or keeping the abdomen straight will depend directly on care in the pre, during and post pregnancy periods.

A physiotherapist specializing in dermatofunctional, pilates, urogynecology and obstetrics, Amanda Gomes, says that each case is a case, but nowadays, due to advances in technology, medicine and aesthetics, getting back to the body is even easier.

The Big Secret To A Postpartum Straight Belly

One of the major problems that some women face during pregnancy is diastasis. It consists of the separation of the right and left abdominal muscles. Do you know the muscles that make up the buds? in the belly and which exist in pairs? Yes, it is these muscles that can move too far apart and cause diastasis. Is it like a hole? between the two muscles.

Diastasis can occur in pregnancy and women who do not exercise and do not work the abdomen are more likely to develop the problem during pregnancy.

The earlier the diagnosis is made, the better. A few days after delivery, it will be possible to identify the diastasis, which can be felt on touch and exams, according to Amanda:

In the evaluation of the postpartum mother, while lying down, the physiotherapist puts her fingers, keeping her open hand below the navel level; The mother is asked to lift her head and to direct her hands towards her knees. Will the physical therapist then be able to feel both the width and extent of any separation of the rectum ?, explains the physical therapist.

The most appropriate treatment for diastasis is exercise and a woman should always do it with a physical therapist. The most drastic measure would be plastic surgery to suture the muscles of the abdomen.

According to Amanda, the strengthening of the pelvic floor and muscles before and during pregnancy are two factors that help, much, that the woman returns to the belly straight before.

Among the exercises that help strengthen the abdominal muscles and pelvic floor, the physical therapist cites:

Kegel exercises

Kegel exercises work to strengthen the pelvic floor, ie, the perineum region. This assists the postpartum woman by preventing urinary incontinence due to the overload of the uterus in the bladder, as well as contributing to the resumption of fitness prior to pregnancy.

Pilates

Pilates is one of the most enjoyable activities for women looking to get back into shape after pregnancy. It works the body as a whole, promoting beyond the strengthening, well-being and quality of life for the woman.

Use of vaginal cones and pompoarism

Another option to strengthen the pelvic floor region and avoid problems such as urinary incontinence and sagging sphincter (anus) is pompoarism, ie, intimate exercises done with the help of proper equipment, as shown by the video of the physiotherapist.

Importance of physical activity for those who want to resume the straight belly

Since monitored and released by doctors and specialists, physical activity is essential for those who dream of having the belly of before. In addition to helping to strengthen muscles and work overloaded muscles, exercise provides a healthier life.

It is important to emphasize that the woman must respect the protection period indicated for her case, which varies according to the type of delivery performed, among other factors:

In view of the surgical process and this overload in the perineum, the indication of return to activities is around 2 months, when cesarean section occurs. When normal childbirth occurs, as soon as the woman feels comfortable. Remembering that it is very important to perform exercises that do not force the perineum so much ?, informs Amanda.

5 Golden Tips to Recover Shape After Pregnancy

1. Follow a nutritionist-driven diet

Proper and healthy eating is essential for both mother and baby health, and is a great ally in the return of the belly to normal postpartum.

Amanda reveals that by having the diet recommended by doctors and nutritionists, the woman will avoid overweight and stretch the skin of the belly. Once there has been a healthy diet during pregnancy, the pregnant woman will automatically put on weight the natural pounds of pregnancy.

2. Bet on lymphatic drainage and aesthetic treatments

In addition to diet and physical activity, aesthetic treatments allow the woman to gain a good boost in the recovery of the body from before.

Amanda reveals that lymphatic drainage has fundamental postpartum value in order to decrease fluid retention. Combined with other treatments, having a puerperium straight belly is easier:

Treatments such as carboxitherapy, acupuncture, lipocavitation, radiofrequency, Russian current and many others facilitate the elimination of unwanted fat. Pilates has been bringing a lot of benefits to moms who want to get back to the perfect body ?, says Amanda.

3. Breastfeeding is a great ally in weight loss.

Breastfeeding is also an excellent ally when it comes to losing the weight gained during pregnancy and rectal abdomen recovery. This is because breastfeeding every three hours leads to an average expenditure of 500 calories a day, says the expert, who adds: "It is expected that in six months of exclusive lactation the mother loses 0.5 to 1kg per month."

Breastfeeding also releases important hormones in body and belly recovery from before. Amanda reveals: Breastfeeding causes the belly to lose that aspect of pregnancy that remains even after childbirth. This is because when breastfeeding occurs the release of oxytocin, a hormone that, among other important tasks, helps the uterus to return to normal size.

4. Avoid sagging by following the 12kg rule

Better than cure is to prevent. Not getting overweight is one of the best ways to recover your body from before and avoid the dreaded sagging.

If the woman has gained many extra pounds, the difficulty in eliminating the extra skin increases considerably. So the ideal is not to put on more than 12 pounds, according to the expert:

Hardly in cases where the woman gets too fat she can get her belly back from before. Sometimes she can lose weight but usually gets that excess skin., Ponders the physiotherapist.

But if sagging occurs, there are ways to reverse the condition, with aesthetic procedures and in more severe cases with surgical intervention, says the physiotherapist.

5. Genetics have a major influence on body recovery.

Genetics is a great ally when it comes to having your slim body back, but women who don't have this help can also dream of a dry belly after pregnancy. The expert reveals that by having proper nutrition and physical activity, the rectum abdomen is possible for either:

"Some (women) because they already practice physical activities and have an excellent diet before pregnancy and during the same care can only gain the proper weight for pregnancy and when it arrives postpartum they will soon regain their body," says Amanda .

Care a woman should have

Amanda states that walking, water aerobics, dancing, pilates, lymphatic drainage and proper nutrition are some of the best care that women can take to ensure that health is up to date and the belly is more easily returned to normal in the postpartum period:? pregnancy is not a disease, it just requires some care!?

Having all the necessary medical follow-up with specialists who can evaluate what is best for each case is also essential for changes in the body to happen in a healthy way.

"Pregnancy is a sublime moment in the life of any woman and during this period every care is essential to have it healthy, taking into account the recovery and restructuring of the body for health and well-being," advises the expert. .

How to Lose Belly Fat After Pregnancy | 5 Effective Exercises | HER Network (April 2024)