After having a baby for the first time, you may find that your entire wardrobe is now obsolete. You may find yourself worrying whether your tummy will ever be the same again, after all, most mothers just end up accepting their stretched and pouchy bellies. Don’t worry though, getting that toned belly is possible even for a mother. Most likely your tummy won’t be the same as before, for instance, you might carry a bit more tissue around that area, but you can definitely get a very good looking tummy still!
First of all, it is crucial to note that time is a requirement to recovering your tummy. Time will heal the stretchmarks and muscles that have opened up during your pregnancy and have become weakened. The stretchmarks will disappear first, whilst muscles will take a longer time to recover. Although time is a requirement of healing, please note: it is important to start doing some specific exercises early on after having your baby. Try to begin doing the exercises mentioned later in this post about 1 to 2 days after vaginal birth. If you had a C-section, then it’s best to wait at least 4 days, but no more than a week. You don’t need a waist trainer after pregnancy since the information is out there, and it might be hard to find a waist trainer that understands how to train someone after having a baby.
At first, you need to take it easy for AT LEAST a few months. Avoid doing unnecessary things like shopping, even if you’re feeling better as they can cause healing to take longer. Avoid more intense waist training after baby (abdominal training like doing sit ups, or crunches), because these will make your belly worse! You need to do the right type of exercise if you want your tummy to recover. Pregnancy causes your abdominal muscles (your abs) to stretch and open up, and the goal is to make these muscles close again. If you’ve waited too long before doing these exercises (6 months and over is too long), then the chance of these muscles closing up will be reduced so make sure you start now for best results.
Waist Training After Baby
1. Pelvic Tilts
Here’s a youtube video I found, showing you how to do it (begin at 1:45):
2. Transverse Abdominals Training
The Transverse Abdominis is located on the sides of your tummy and is one of the deepest muscles in your abs. See the diagram below for detail:
This is the key to your waist training after pregnancy and getting those toned abs. If you’re doing crunches or sit ups, that kind of training will focus on your outer abdominal muscles and will make your tummy worse. However, training the TVA, you will help your abs to tighten.
To train this muscle, get on all fours with your hands underneath your shoulders (like a puppy dog). Now, whilst you are breathing out, suck in your tummy towards your spine or the ceiling and feel your transverse abdominals contract. Now inhale some air and relax your stomach. That is one rep. Do this 5 to 10 times at first, then you can gradually increase the amount over time.
3. Taking brief walks and gradually increasing the amount over time.
Walking is important for recovery, but too much walking may cause the healing process to take longer, so be careful not to overdo it.
Once you feel better and after at least a few weeks, you can advance to slightly more intense exercises like glute bridges and heel slides. But make sure you wait at least a few weeks, sometimes longer. The mothers who recover the best are the ones who take it easy during their waist training after pregnancy. It’s beneficial to stay at home in your pajamas until things fully heal up.