How to Get Rid of After-Birth Belly Fat

Losing your baby belly may require a good deal of effort, but it is well worth it. According to the American Congress of Obstetricians and Gynecologists (ACOG), exercising after pregnancy not only aids in weight loss, but it also increases energy levels and helps maintain overall muscle strength and tone. Start with gentle exercises to gradually reduce belly fat and increase stomach tone. When you have fully recovered from your delivery, you can increase the intensity of your workout.

Instructions

• 1

  Consult with your doctor before beginning any exercise program after pregnancy, particularly if you had a cesarean section. During pregnancy, the abdominal muscles stretch and may even separate, and exercising too rigorously may increase healing time.

• 2

  Walk for at least 10 to 20 minutes every day. Adjust the length and intensity of your walks depending on your physical condition. You can even bring baby along for an added workout and bonding time. Since walking is aerobic exercise, it will improve your overall cardiovascular health while also helping you lose weight. The American Council on Exercise (ACE) recommends working up to a minimum of 30 minutes of moderate-intensity exercise at least three times per week.

• 3

  Start doing Kegel exercises the first day after the birth. Kegel exercises will help the pelvic floor to regain its strength and increase abdominal support.

• 4

  Supplement aerobic exercises with a muscle-toning workout for the ab muscles when your doctor says it is okay. ACE recommends integrating an ab workout into your exercise routine at least two days per week. Start with simple, low-stress exercises like pelvic tilts and ab compression exercises.

• 5

  Combine regular exercise with a healthy, balanced diet. Avoid foods high in saturated fat, and increase intake of fruits, vegetables and whole grains. Don't cut calories if you are breastfeeding. According to ACE, breastfeeding mothers need 500 more calories each day than those who are not breastfeeding.