Want to get rid of tummy flabs after childbirth.. Please Help!?!
Question: Want to get rid of tummy flabs after childbirth!.!. Please Help!!?
i cannot be on a diet, or can i!.!.!.!? i am breastfeeding my son!.!.!. when hunger pangs strike, i cant help it but indulge myself!.!.!. and i have less (or no time at all!) for workout! huhuhu!.!. please help!.!. any suggestions!?Www@Answer-Health@Com
Answers:
Hi, i'm a student midwife and i think i can help you with this!.
First of all, you have not gained as much fat as you are thinking right now; when you are pregnant, your abdominal muscles open up to let your uterus grow, leaving a gap between two walls of muscle - have a look here: http://www!.cosmeticsurgeryspecialists!.or!.!.!.
This means you appear to have a 'flabby' stomach because there is no muscle behind it!. So there is no more fat, just different physiology!
To correct the muscles you can try a couple of exercises, but not sit ups; as the ab muscles are apart, they won't be used as you pull yourself up; instead, your back muscles will support your weight and you will likely get a minor back injury - not what you want when you are breastfeeding and looking after a little'un!
The first exercise is to try described here, (the other information on the page is also really good): http://www!.nhs!.uk/Livewell/fitness/Pages!.!.!.
The really useful ones are here:* Gentle tummy scoop Put one hand on the lower tummy between the naval and the pubic bones!. Gently draw the lower tummy in away from the hand, keep breathing and hold for a few seconds!. This can be done sitting, lying down or standing!. Progress to keeping the tummy gently scooped in when moving around and walking!.
* Pelvic tilts Lying on the back with knees bent up and a soft curve in the lower back, perform a tummy scoop and tilt the pelvis so that the lower back flattens to the floor and the pubic bones curl up towards the ribs!. Hold for a few seconds, maintaining the tummy scoop!. The lower abdomen should not bulge out!. Release by tilting the pelvis back to the soft curve in the lower back!.'
You say you are breastfeeding!? Fantastic, well done! Breastfeeding burns up to 500 calories a day; you would have to do about 30 fast laps in a pool to burn this much through exercise!. This means you are far more likely to get back to ho you were before birth!.
You're also right not to think about dieting; eat healthily, 5 or more portions of fruit and veg a day, lots of carbs like wholegrain bread and rice, and protein like meat and fish!. Don't actively try and lose weight; think of what you have achieved - you've made another human being! Just concentrate on being healthy and given time, the weight will drop off and stay off!.
Getting fit is a wonderful thing to think about right now; it will help you cope with the big task of raising your son!. Try the exercises to firm up, and maybe walk out with your baby!? Just half an hour or so is more than sufficient to begin with, later you can do more, but don
First of all, you have not gained as much fat as you are thinking right now; when you are pregnant, your abdominal muscles open up to let your uterus grow, leaving a gap between two walls of muscle - have a look here: http://www!.cosmeticsurgeryspecialists!.or!.!.!.
This means you appear to have a 'flabby' stomach because there is no muscle behind it!. So there is no more fat, just different physiology!
To correct the muscles you can try a couple of exercises, but not sit ups; as the ab muscles are apart, they won't be used as you pull yourself up; instead, your back muscles will support your weight and you will likely get a minor back injury - not what you want when you are breastfeeding and looking after a little'un!
The first exercise is to try described here, (the other information on the page is also really good): http://www!.nhs!.uk/Livewell/fitness/Pages!.!.!.
The really useful ones are here:* Gentle tummy scoop Put one hand on the lower tummy between the naval and the pubic bones!. Gently draw the lower tummy in away from the hand, keep breathing and hold for a few seconds!. This can be done sitting, lying down or standing!. Progress to keeping the tummy gently scooped in when moving around and walking!.
* Pelvic tilts Lying on the back with knees bent up and a soft curve in the lower back, perform a tummy scoop and tilt the pelvis so that the lower back flattens to the floor and the pubic bones curl up towards the ribs!. Hold for a few seconds, maintaining the tummy scoop!. The lower abdomen should not bulge out!. Release by tilting the pelvis back to the soft curve in the lower back!.'
You say you are breastfeeding!? Fantastic, well done! Breastfeeding burns up to 500 calories a day; you would have to do about 30 fast laps in a pool to burn this much through exercise!. This means you are far more likely to get back to ho you were before birth!.
You're also right not to think about dieting; eat healthily, 5 or more portions of fruit and veg a day, lots of carbs like wholegrain bread and rice, and protein like meat and fish!. Don't actively try and lose weight; think of what you have achieved - you've made another human being! Just concentrate on being healthy and given time, the weight will drop off and stay off!.
Getting fit is a wonderful thing to think about right now; it will help you cope with the big task of raising your son!. Try the exercises to firm up, and maybe walk out with your baby!? Just half an hour or so is more than sufficient to begin with, later you can do more, but don
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