Lots of changes happen within your body during pregnancy and childbirth. The uterus expands up to 500 times its size, and you should expect to gain up to 25 pounds. Most women find that their hips, waistline, and even shoe size have expanded after birth. You might be wondering how to bounce back to your pre-baby body and feel more confident in your skin. This article will give you some helpful tips on how to get your body shape back after pregnancy.
Breastfeeding is a fast and sure way to help your uterus shrink back to its normal size. You also burn 600 calories each day you breastfeed. However, you must be keen on the food portions you consume, lest you end up gaining more weight.
Perform kegel exercises
Kegel exercises can be done as early as two days after delivery and help strengthen your pelvic muscles. These exercises also promote blood flow to the perineum and hasten healing. To perform kegel exercises, tightly squeeze the perineum inward and upward, then slowly relax your muscles.
Walk more often
As soon as you get the green light from your physician, you can take short walks around the block and increase the distance and frequency. Walking keeps your body moving and burns calories. You can opt to use a fitness tracker and gradually increase your steps each new week.
Go for cosmetic surgery
Cosmetic surgery is an effective option for moms who want to get back in shape quickly. Ensure you speak to a top surgeon near to avoid botched results. If you are in Houston, you can go for a mommy makeover by Dr. Darrick Antell to help you get your dream body. That said, cosmetic surgery would be best if you won’t be having more kids.
Do some crunches
If you can fit more than three fingers between your abs, you have diastasis recti, also known as abdominal separation. Place your hands on either side of the separated abs and manually push them together while doing crunches to reduce the separation. Consult a physician if the separation gets worse or shows no sign of improvement.
Start strength training
At least four days a week, one hour or two of strength training increases your metabolism and burns the extra baby fat, sculpting your body back into shape. Strength training is also great for busy moms who don’t have much time. You can start with weighted squats, lunges, and triceps extensions.
Combine cardio with high-intensity drills
Cardio gets your heart rate up, leading to increased metabolism and helping you burn calories faster. After doing cardio for a while, you can spice things up by incorporating high-intensity drills such as HIIT workouts to work your quads, glutes, and hamstrings. Ensure you finish your cardio session with rope skipping, walking, or modified pushups on your knees. You could also try aerobic exercises such as swimming and dancing.
Well, don’t be too hard on yourself when your body doesn’t bounce back as fast as you hoped it would. Move at your own pace and let your body heal before attempting any form of strenuous exercise. Avoid comparing yourself with other moms, as each person’s journey and body type differ.