So, you have just had a newborn baby, and so far, everything seems to be going extremely well! You have a healthy baby, you have managed to overcome a lot of the illnesses and injuries that comes with post-pregnancy, and now you’re enjoying your life as a new mother. However, now you have discovered a new challenge to face – you want to lose that weight around your stomach! Weight loss after pregnancy does not have to be some huge complication. You do not need to spend hours sweating everything off in order to see progress. Read and try a few of these fitness goals and strategies below if you are looking to ease a little bit of exercise into your busy schedule to meet your new mom body goals!

1. Reduce Sugar Intake.

Although the first two here are diet goals, they are important for seeing the progress, especially in your mid-section. You need to cut down on all added sugars and only intake healthy, natural sugars found in fruits and vegetables.

2. Cut Alcohol.

Although you probably have already ditched the alcohol, consider it for a bit longer. Alcohols have a lot of those added sugars that we want to avoid, and alcohol can immensely affect your hormone levels. It is important to simply ditch the alcohol during this period of time.

3. Include exercise regularly, especially in the first couple months after childbirth.

It is key to begin your fitness goals as soon as you can after childbirth. The first few months are key in terms of seeing the most progress and benefit from fitness.

4. Cardio is important, but make sure it is low impact.

Cardio is fantastic for weight loss all over the body, and helps new mothers build more aerobic support for handling the busy and stressful moments of caring for a new baby. However, cardio can be too intense, especially for new mothers who just spent nine months carrying a baby and

trying to move slowly and carefully. Perform cardio but focus instead on low impact variations. A great option is walking for the first few months before adding other lower impact options like biking and swimming. Try some of these for 30 minutes a day, 3 times a week at first to gain comfortability in the movements. You can also do smaller bursts of only 10-15 minutes a day as well and still see benefits and progress.

5. Strength training – weight and resistance.

Try for two to three times a week. Focus on full body workouts or those that hit major muscle groups: like squats, step-ups, push-ups, chest presses, lunges, etc. Additionally, proper form is so important to avoid injuries and further pain. Make sure to always keep a slight bend in the knees, flatten the lower back, and keep the hips slightly pushed back. Always engage in proper breathing as well to feel the exercises and movements easier.

6. Core strengthening.

Ab and core workouts, like crunches, leg drops, planks, and bicycle kicks, can help tone and strengthen the core. However, Pilates and yoga can also be extremely beneficial not only for emotional stability and relaxation but also for core strength, flexibility, and support. If ab workouts are proving to be a bit too taxing on your body, wait a couple months before adding them in and instead try some Pilates and Yoga movements, which are more low impact, slower, and safer in those sensitive first months. Additionally, practice pelvic tilts as well to tighten the abdominal muscles in a gentler way. Kegels can be added here too!

7. Drink a lot of water.

Pregnancy can be draining on a woman's water supply in her body. Staying hydrated is extremely important, not only just for the exercises you will be performing, but also for keeping the body healthy and supported during a trying time. Hydration increases weight loss as well, as it acts as an appetite suppressant, removes waste from the body, and helps the body start burning calories easier.

8. Refocus on proper breathing.

Shallow breathing can become an issue especially after pregnancy and childbirth. Try to spend some time each day, even when sitting, to focus on breathing through the diaphragm rather than via the chest. Diaphragm breathing has innumerable benefits for the body not only in terms of exercise, but also day to day activities and overall health and support of the back and core.

by Ashley Gresko

Blog editing consultant for HID Fit Therapy.

References:

https://www.shape.com/weight-loss/tips-plans/losing-weight-after-pregnancy https://www.wikihow.com/Tone-Up-Your-Stomach-After-Pregnancy

https://betteroff.com/sad-over-your-post-pregnancy-belly-heres-how-to-lose-belly-fat-after-havin g-a-baby/