How to Get My Stomach in Shape After C-section damage
During a C-section, an incision is made through your abdominal muscles. After your C-section, you might be left with excess midsection weight and weak abdominal muscles.
During a C-section, an incision is made through your abdominal muscles. After your C-section, you might be left with excess midsection weight and weak abdominal muscles. You can't tighten a muscle that's been cut; however, you can focus on losing fat all over the body, including your belly, to help combat fat accumulation after a C-section. Drastic methods, such as a tummy tuck, also help you get this problem area under control.
Step 1
Eat a healthy diet. Reducing calorie intake helps you lose midsection fat after a C-section. Eat foods that are low in calories. For example, if you eat a cup of raisins, you consume 434 calories. However, select grapes instead, which have high water content, and consume only 104 calories. Fruits, vegetables, whole-grains, lean sources of protein and dairy are good options.
Step 2
Complete at least 150 minutes of moderate intensity activity each week to lose belly fat, recommends the Centers for Disease Control and Prevention. Examples include walking your baby at a brisk pace in the stroller or biking on level surfaces. With moderate activity, you are breaking a sweat, however, you can still have a conversation while working out.
Step 3
Use interval training to increase calorie burning and lose belly fat quicker. Interval training alternates between moderate and vigorous activity to build strength and burn midsection weight. For example, start out walking at a brisk pace. After a few minutes, increase your intensity to a vigorous pace with running. Rotate between the two activities for 30 minutes or longer.
Step 4
Tone your belly with strength training exercises at least twice weekly. The abdominal hold is an exercise that targets the lower section of your tummy. Sit on the edge of a chair. Slowly lift your feet about 2 to 4 inches off the floor and hold the contraction for five to 10 counts. Repeat for a minute. Another effective belly toning exercise is abdominal hollowing. Get on your hands and knees and contract your core muscles. Hold your contraction for 10 seconds, release and repeat 10 times.
Step 5
Take a more drastic approach for combating the midsection after a C-section, such as a tummy tuck. A tummy tuck removes lower abdominal fat and scars left after a C-section. Talk with your doctor about the risks and benefits of this procedure.
Tip
If you're nursing your baby, discuss high intensity physical activity with your doctor. It can affect the taste of your breast milk, giving it a sour taste that your baby might not like. Drink plenty of fluids after your workout and check with your doctor if you start having issues nursing.
warning
Discuss your midsection weight loss goals with your doctor. After pregnancy, women need to wait at least six weeks to start exercise. However, women with a C-section often need to wait longer.