It’s more than a flat belly

My friend, Lynette, just got a baby two months ago. She approached me to inquire whether it was advisable for her to start her training program because she just can’t imagine adding anymore weight.

Many women feel the same way after child birth, the main area of concern being the belly region. If you were active before pregnancy and had a normal birth without complications, you may start your exercise program after five weeks. If you had a C-section, seek your doctor’s advice first. It’s important to remember that you can’t reduce fat from certain areas of your body. Some fat may still remain around the lower belly; because it is one of the areas where your body stores excess fat, particularly after pregnancy. Generally, getting a flatter belly involves losing overall body fat through a combination of strength training, cardiovascular exercises and a healthy diet. The necessary exercises include: core strength, cardiovascular exercises and strength training.

Core strength
Pregnancy can weaken some areas of the abs (abdominal muscles). Not surprising, when you consider there was a baby squished in there for nine months. You may be yearning to jump into a program to trim the belly area, complete with crunches and sit-ups. But your abs do need some care. You do need to strengthen the muscles that have stretched and possibly weakened during pregnancy.

Cardiovascular exercises
Along with core strength, incorporate cardio into your routine. However, you may not be able to do the same activities you were doing before. At least not for a while. So, exercises you used to love doing before you got your baby, such as running or aerobics, may not be comfortable for you as your body recovers.

Strength training
Strength training is an important part of your weight-loss program as well as your recovery. It can help you build lean muscle tissue, raise metabolism and give you the strength you need to take care of your baby. Like the other activities, start out slowly. Your body is still recovering, so it may be a little different than you remember.

Choose exercises that work multiple muscles so that you strengthen your entire body while saving time. A simple routine might include chair squats, assisted lunges to strengthen your legs, hip lifts on the mat, modified push ups and back extension on the mat.

For each exercise, start with one set of 10 to 16 repetitions, using no weight or light weight, skipping any exercises that cause pain or discomfort. As you get stronger, you can add more sets, use heavier weights and/or try more challenging exercises. As you go about strengthening your muscles, work on your balance and flexibility too.

Start slow and easy
Many new mums find they can tolerate low-impact activities such as walking. Try walking, swimming and other light activities. Over time, you’ll find it easier to transit into higher-impact activities.

As you get stronger, up the intensity with interval training about once a week, which can help you burn more calories. If possible, add your baby stroller to your walking routine, which is great for adding challenge while allowing you to exercise with the baby.

So, if fitting in everything seems impossible, remember to keep it simple and take your time. Do what you can when you can, with your fitness instructor guiding you as you go. All the while, enjoy your new baby and your new life.

END: PG 34 /38