Postpartum Belly By WeekTips for a good body feeling after pregnancy The excitement after the birth has subsided somewhat and now you are wondering what you can do for the regression of the baby bump? From gymnastics to nutrition – with these tips you will get back into shape step by step.
Belly after birth: tips for regression
Pregnancy and birth have changed your body. Now the abdominal muscles and skin have to recover from the stresses and strains in order to return to their original shape. Find out here how to support your body in this process and when the right time is to start exercising again.
Slowly integrate exercise into your daily routine
About 2 weeks after birth, the first short walks with baby are no problem. You can gradually extend these to longer rounds. Mini-trips with the new family member put you in a good mood and get your circulation and metabolism going.
Sport after pregnancy: When can I start again?
- Resting phase: Your body is not yet ready for great exertion directly after birth. However, there is nothing to be said against some pelvic floor exercises during the postpartum period. Your midwife will certainly be happy to show you a few exercises.
- Postpartum period: About 6 to 8 weeks after the birth, you can start a postpartum regression class. In case of a Kaiser as well as episiotomy, on the other hand, you should wait about 10 to 12 weeks with the postpartum program.
- Start slowly with exercise: Exercise shapes the figure and helps tighten the skin and abdomen after childbirth. However, new mothers should start slowly so as not to overload the pelvic floor and abdominal muscles. Whether it’s walking, swimming or cycling – it’s best to start with the kind of sport that did you good before and during pregnancy.
Important: Before you start with sports, the postnatal gymnastics should be completed (this takes about 2 months). Check with your doctor or midwife. Why is regression so important? Pregnancy and childbirth have weakened the pelvic floor and ligaments. Laughing, coughing and sneezing may have become a little stressful. Postpartum exercise is an important aspect of postnatal care to steadily strengthen the muscles of the abdomen and back, support the involution of the uterus, and ultimately promote overall health wellness.
Mom gets fit!
When exercising at home, the baby is usually with you. Involve it, fool around a bit. Your child will watch you with interest and curiosity.
Things to know about postpartum classes:
- Midwives, clinics and gyms offer postpartum classes. These are specifically designed to build muscle after childbirth and can help tone the abdomen after pregnancy.
- The goal of postpartum exercises is to strengthen the abdominal and pelvic floor. As a rule, individual needs are discussed before each course.
- The health insurance companies usually cover the cost of 10 hours. It is best to find out in advance which courses are paid for in your area.
- One session usually lasts about 1 to 1.5 hours and usually takes place and usually takes place weekly a week. Ideally, you also repeat the exercises at home once or twice a week to promote toning. Tip: If you want support, you can turn to DVDs and online videos.
- There are also courses offered with baby. Either childcare is provided so you can focus entirely on yourself or the baby is with you during the class. Tip: Even if the organization may not be easy, allow yourself the time for yourself. Otherwise, you will probably never be fully focused.
Postpartum exercises: 3 exercises to do at home
1. postpartum abdominal support exercise.
Get into elbow support, lift your buttocks and place the tops of your feet. At the same time, the body should form a straight line. Hold this position for 20 to 30 seconds. 3 repetitions. For increased difficulty, alternate leg raises and hold for 3 seconds each.
Postpartum exercises: 3 exercises to do at home.
2. pelvic lifts for abdomen, buttocks and legs
You are in supine position, arms rest beside the body, legs are bent. Raise your pelvis until your thighs and back form a line. Tighten abdomen while doing this. Count to 5, then slowly lower the butt back down and lift again just before reaching the floor. Repeat about 10 times.
Postpartum exercises: 3 exercises to do at home
3. downward looking dog
Lie on your stomach and support your hands as if you were doing a push-up. From this position, slowly push yourself up. Make sure to keep your back straight, tighten your stomach and butt. Hold for about 20 seconds, return to push-up and repeat again.
For a good body feeling: tips for skin care
The skin is also in the recovery phase after pregnancy – it contracts again, pregnancy line and stretch marks slowly become lighter. Care and a healthy lifestyle can support this.
Belly after birth: What to do about stretch marks and sagging skin?
- Supply the skin with sufficient moisture: Often the skin is particularly dry due to the change in hormone balance. Then rich creams and lotions are the right choice.
- Intensive care with oil: Do you have the feeling that a body lotion is not enough, because the skin on the belly feels dry even after care? Then you can additionally apply a body oil or vegetable oil. The fine oil film helps to keep the moisture in the skin.
- Cream and oil against stretch marks: There are also special skin-tightening products that can visually reduce stretch marks and support the elasticity of the skin.Tip:An abdominal massage stimulates blood circulation and promotes regression on the abdomen. How to do it: Apply an oil or skin-tightening lotion to the abdomen. Now lift the skin slightly and roll it back and forth between your fingers. It shouldn’t hurt. Ideally, massage once a day for about 15 minutes.
- Rest for relaxation: Every now and then, take a little skincare timeout to relax. For example, enjoy a soothing relaxing bath or treat yourself to a beauty afternoon.
Support from the inside: Vitamins, minerals, trace elements
A wholesome diet rich in vitamins can have a positive influence on how your body feels. During the breastfeeding period, pay particular attention to an adequate protein intake. How about a large portion of low-fat quark with fresh fruit for breakfast?
The best care products for firm skin
Our body after pregnancy: belly, skin and mood
The baby bump remains for the time being, even when the offspring is born. That is quite normal. Skin and tissue are a little looser, the skin appears flabbier. No wonder, because during pregnancy the uterus enlarges twentyfold.
What does the belly look like after birth?
- Dark areas of skin: During pregnancy, the pregnancy line “linea negra” often stands out, leading from the belly button to the pubic area. Pigmentation spots may also have formed. Over time, both will lighten until they may even fade completely.
- Stretch marks: The tremendous stretching often causes small tears in the skin. After birth, the lines become lighter and lighter and eventually are barely noticeable. Stretch marks appear mainly on the buttocks, abdomen, hips and thighs.
- Stretched, sagging skin: Women gain up to 18 kilograms on average during pregnancy. Accordingly, the skin stretches along with it. As a result, the abdomen initially appears flabby after birth, but it gradually tightens again.When losing weight after birth, the following applies:It takes about a year until you are back to your original weight. As long as you are breastfeeding your baby, it is better not to go on a diet. Your newborn will demand a lot of strength from your body. Instead, focus on more exercise and take a backbirth class.
- Mood swings: In addition to physical changes, you may also experience emotional fluctuations can occur. You’ve been through a lot, and you may feel a bit exhausted and irritable after the birth. Take care of yourself and give yourself breaks now and then.
“After-baby body: So what?
Don’t let yourself be pressured to get back to your old shape as quickly as possible. Your body has been through nine months of hard work, so traces are quite normal. See them as testimony to an amazing achievement. Take your time to lose weight after pregnancy and don’t compare yourself to others.
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