Keys to reaffirm the abdomen in the postpartum period

Abdominal flaccidity after pregnancy is an issue that worries many women. Although it seems difficult to correct, following some tips it is possible to recover the figure.

Last update: 06 May, 2022

Showing off a firm belly after giving birth is a physical goal that worries women. But flattening the abdomen in the postpartum period has a lot to do with the lifestyle during pregnancy and the puerperium, as well as with some medical conditions.

Logically, the growth of the belly to house the baby leads to subsequent flaccidity. Some moms regain their figure in a short period. However, others face a process that can take months and in which it is convenient to combine treatments and exercises.

Why is there abdominal flaccidity after childbirth?

The belly stretches during pregnancy to hold your baby. After childbirth, the muscles and skin need time to return to their usual shape.

In pregnancy, the skin of the belly experiences a distension, product of the increase of the adipose tissues and conjunctive that increase body volume, argues a publication in the journal Offarm.

When the woman begins to recover, the body faces disorders that sometimes make it difficult to return to the weight prior to pregnancy, as well as the firmness of the abdomen.

It is believed that a condition that influences certain cases is the diastasis recti abdominis (DRA). According to research published by the British Journal of Sports Medicine, it is the separation of the muscle bellies of the rectus abdominis.

This picture could occur during pregnancy or after delivery. AKI occurs when the tissues that connect the muscles of the abdomen weaken, causing a bulge. It is not permanent damage. Physiotherapy helps in recovery.



Importance of exercise during pregnancy

Contrary to what some suppose, absolute rest during pregnancy is not advisable; unless it is a high-risk pregnancy. As long as the gynecologist authorizes it, exercising at this stage brings benefits as the following:

  • Avoid excessive weight gain.
  • Minimizes back pain.
  • Maintains muscle tone.
  • Promotes endurance and strength.
  • Promotes sleep.
  • Cheer up.
  • Reduces the chances of a cesarean section.

Besides, sport contributes to living a positive pregnancy, facilitates childbirth and the puerperium, shorten a magazine writing Aghats. If the woman maintains a good physical condition during pregnancy, there is a greater probability of simplifying the firmness of the abdomen.

Recommendations to firm the abdomen in the postpartum period

Going for a walk every day is a good exercise to reaffirm the abdomen in the postpartum period.

Postpartum girdles are among the alternatives to flatten the abdomen. However, using them is controversial because not all doctors approve of them. In view of the debate, for mothers to return to the image they had before giving birth, it is useful to put into practice the suggestions presented below.

drink plenty of water

One of the main causes of postpartum abdominal flaccidity is fluid retention. Contrary to popular belief, drinking enough water decreases belly swelling. Drink at least 2 liters daily.

Walk

A simple exercise like walking combats sagging belly after giving birth. Dedicate 20 minutes to a walk, even inside the house, and you will see how you control fluid retention both in the abdomen and in the legs. As time goes by, as far as possible, switch to jogging or any aerobic dynamic.

moisturize the skin

The postpartum abdomen needs intense hydration to tone the muscles. Creams and oils favor the restructuring of the skin. Lotions with shea, jojoba, argan and sweet almond oils are alternatives to reaffirm the excess skin in the postpartum period.

Eat Healthy

Food during and after pregnancy has to be balanced. Eating healthy and balanced prevents fluid retention and stimulates muscles. Include in your menu fruits, green leafy vegetables, cereals and foods that contain Omega 3.

Breast-feed

Breastfeeding contributes to the process of recovering the figure. The Johnson’s® Newborn Care Guide highlights that when breastfeeding the baby extracts electrolytes and nutritional substances through breast milk, causing you to lose weight. By losing sizes with this natural process, you accelerate the decrease in abdominal volume.



Practice yoga

Disciplines that involve deep breathing and engage the abdomen are great options to correct positions, release stress and shape the body. Yoga and Pilates stand out among the alternatives. Merge these methods with some aerobic exercises and little by little you will notice the changes.

Perform hypopressive crunches

Among the most commented alternatives to tone the abdomen after giving birth, are the hypopressive abdominals. This dynamic is based on the rhythmic practice of different postures and respiratory apnea to recover the conditions of the pelvic floor and abdomen.

Hypopressive gymnastics is only authorized by doctors and they allow it after quarantine.

try the technique Tupler

The method Tupler firms the abdomen if linked to a diagnosis of diastasis. It consists of routines that mix deep breaths and movements to contract and raise the transverse muscles of the area. The creator of the technique, Julie Tupler, proposes the repetition of the exercises several times a day.

Patience as the key to recovering the abdomen in the postpartum period

Apart from all the suggested paths, patience is essential to recover the firmness of the belly after pregnancy. Some mothers will not make as much effort; but if you do, remember the abdomen is a delicate area and it takes time to recover

Although there are fast routes such as cosmetic surgeries, do not lose sight of the fact that you can achieve a flat abdomen with serenity and disciplinewithout resorting to an invasive procedure.

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