How to lose post pregnancy belly fat

And a good number of them will not put their mind to rest over this issue.

However, despite the fact that it takes some time to get rid of belly flab accumulated during pregnancy, it is also true that with discipline, patience and time, the slow pace at which the belly returns to normal can be quickened.

Here are exercises every nursing mother should engage in if she wishes to return to a pre-pregnancy state in six to twelve weeks.

1. Abdominal crunches

The abdominal crunches are very effective when it comes to firming up post pregnancy belly. And in other to do it effectively, you need to follow the steps below.

Step one: Lie on the floor.

Step two: Place your hands on both sides of your head to support its weight and bend your knees with your feet on the floor. This is your starting position.

Step three: Keeping your feet firmly planted on the floor at all times during the exercise, lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling.

Step four: Although the range of motion is limited, exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position.

However, it is important to be attentive to the quality of movements but remembers not to stress yourself.

2. Flutter kicks:

One interesting thing about flutter kick is that it does not only make you lose extra fat, it also helps you tone the underneath muscles.

All that is required of you is to engage yourself with it for a few minutes on daily basis to get stronger abs muscle.

Below are the steps for effective flutter kicks.

Step one: Lie on a mat, place hands under buttocks and elevate legs.

Step two: Make gentle but quick motions with your legs like you are swimming on your back.

Step three: Repeat the exercise as much as you can.

3. Hip raises

The hip raise is another interesting abdominal exercise to lose belly fat after pregnancy.

All that is required of you to get it right is to lie on your back with your legs at ninety-degree angle.

In other words, your legs should be straight up in the air with your back on the ground.

Now place your hands under your buttocks and try to raise your hips few inches above the ground.

You should do this without taking help of your hands. However, if you can give a gentle push with your hands if needed.

4. Aerobic Exercise

It has been proven that with consistency in aerobic training, you can burn extra calories and increase your metabolism.

So if you are trying to get rid of excessive fat gained during pregnancy, then it is advisable for you to start with some sort of aerobic training.

And while you do, ensure to have a warm up session of about five to ten minutes.

You should also remember to keep the level of your workout session easy at the initial stage. But there should also be room for an increase as your body gets used to it.

Aerobic exercises must be done from two to three times on weekly basis.

Examples of Aerobic exercises include cardio machines, spinning, running, swimming, hiking, aerobics classes, dancing e.t.c

5. Walk

Walking on the road or treadmill is one good and helpful aerobic exercise to burn fat deposits. A simple walk can maintain your fitness during pregnancy and is also effective in losing belly fat after pregnancy.

And another benefit of walking out the door is that you get fresh air and vitamin D as well.

Precautions every nursing mothers should keep in mind before exercising after delivery.

Only perform low-impact exercises such as walking, swimming or yoga.
Those who have undergone natural birth or caesarean section should wait for at least six and eight weeks, respectively, before beginning physical exercise.
An exercise program should never be inconsistent. Therefore, come up with a realistic weight-loss regimen that you can stick to.
To be on a safer side, mothers should start with a 10-minute physical activity and gradually increase the intensity with time.
Never continue doing an exercise if you start feeling dizzy or are short of breath half way through it.

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