How to have a flat stomach after pregnancy

One concern that many women have when they decide to get pregnant is how their belly will look after pregnancy. With the baby growing day after day, the dream of having or keeping the abdomen straight will depend directly on the care in the pre, during and post pregnancy periods.

The physiotherapist specializing in dermatofunctional, pilates, urogynecology and obstetrics, Amanda Gomes, says that each case is a case but that nowadays, due to advances in technology, medicine and aesthetics, returning to the body of before is even easier.

The Big Secret to a Flat Belly Postpartum

One of the big problems that some women face during pregnancy is diastasis. It consists of separating the right and left abdominal muscles. Do you know the muscles that form the “gums” in the belly and that exist in pairs? Well, it’s these muscles that can get too far away and cause diastasis. It’s like a “hole” between the two muscles.

Diastasis can happen in pregnancy and women who do not practice physical activities and do not work the abdomen are more likely to develop the problem during pregnancy.

The sooner the diagnosis is made, the better. A few days after delivery, it will be possible to identify the diastasis, which can be felt in touch and in exams, according to Amanda:

“In the evaluation of the mother in the postpartum period, when she is lying down, the physical therapist places her fingers, keeping her hand open below the level of the navel; she asks the mother to lift her head and direct her hands towards her knees. The physical therapist will then be able to feel both the width and the extent of any rectus separation,” explains the physical therapist.

The most indicated treatment for diastasis is physical exercise and the woman should always do it accompanied by a physical therapist. The most drastic measure would be plastic surgery to suture the muscles of the abdomen.

According to Amanda, the strengthening of the pelvic floor and muscles before and during pregnancy are two factors that help, and a lot, for the woman to regain the straight belly of before.

Among the exercises that help to strengthen the abdominal muscles and the pelvic floor, the physical therapist mentions:

Kegel exercises

Kegel exercises work on strengthening the pelvic floor, that is, the perineum region. This helps women in the postpartum period by preventing urinary incontinence resulting from the uterus overloading the bladder, in addition to contributing to the resumption of physical shape prior to pregnancy.

Pilates

Pilates is one of the most pleasurable activities for women looking to get back into good shape after pregnancy. It works the body as a whole, promoting, in addition to strengthening, well-being and quality of life for women.

Use of vaginal cones and pompoarism

Another option to strengthen the pelvic floor region and avoid problems such as urinary incontinence and flaccidity in the sphincter (anus) is pompoarism, that is, intimate exercises done with the help of proper equipment, as shown in the physiotherapist’s video.

Importance of physical activity for those who want to regain a flat stomach

As long as it is monitored and released by doctors and specialists, physical activity is essential for those who dream of having the belly of before. In addition to helping to strengthen muscles and work muscles that have been overloaded, exercises provide a healthier life.

It is important to emphasize that the woman must respect the period of protection indicated for her case, which varies according to the type of delivery performed, among other factors:

“In view of the surgical process and this overload on the perineum, the indication to return to activities is around 2 months, when a cesarean section occurs. When vaginal delivery occurs, as soon as the woman feels comfortable. It is worth remembering that it is very important to perform exercises that do not force the perineum so much.”, Amanda informs.

5 golden tips to get back in shape after pregnancy

1. Follow a nutritionist-oriented diet

Adequate and healthy nutrition is essential for both the health of the mother and the baby, as well as being a great ally in the return of the belly to normal in the postpartum period.

Amanda reveals that, by having the food recommended by doctors and nutritionists, the woman will avoid getting too fat and stretching the skin of the belly. “Once there was a healthy diet during pregnancy, the pregnant woman will automatically put on the natural pounds of pregnancy.”

2. Bet on lymphatic drainage and aesthetic treatments

In addition to food and physical activities, aesthetic treatments allow women to gain a good boost in resuming the body of before.

Amanda reveals that lymphatic drainage is of fundamental value in the postpartum period, in order to reduce fluid retention. Associated with other treatments, having a flat belly in the puerperium becomes easier:

“Treatments such as carboxytherapy, acupuncture, lipocavitation, radiofrequency, Russian current and many others facilitate the elimination of unwanted fat. Pilates has been bringing a lot of benefits to moms who want to get back to the perfect body”, says Amanda.

3. Breastfeeding is a great ally in weight loss

Breastfeeding is also an excellent ally when it comes to losing the weight gained during pregnancy and regaining a straight abdomen. This is because breastfeeding every three hours leads to an average expenditure of 500 calories a day, says the expert, who adds: “It is expected that in six months of exclusive lactation, the mother will lose 0.5 to 1 kg per month.”

Breastfeeding also releases important hormones in the recovery of the body and belly from before. Amanda reveals: “Breastfeeding makes the belly lose that pregnancy look that remains even after delivery. This happens because when breastfeeding occurs the release of oxytocin, a hormone that, among other important tasks, helps the uterus to return to normal size “.

4. Avoid sagging by following the 12kg rule

Better than cure is prevention. Not gaining more than necessary is one of the best ways to recover the body from before and avoid the dreaded sagging.

If the woman has gained many extra pounds, the difficulty in shedding the extra skin increases considerably. Therefore, the ideal is not to gain more than 12 kilos, according to the expert:

“Hardly in cases where a woman puts on a lot of weight, she manages to get her tummy back. Sometimes she manages to lose weight but usually that excess skin remains.”, ponders the physical therapist.

But, if sagging occurs, there are ways to reverse the situation, with aesthetic procedures and in more serious cases with surgical intervention, says the physical therapist.

5. Genetics have a big influence on the body’s recovery

Genetics is a great ally when it comes to having a slim body again, but women who do not have this help can also dream of a dry belly after pregnancy. The specialist reveals that, having a proper diet and practicing physical activities, a straight abdomen is possible for anyone:

“Some (women) because they already practice physical activities and have an excellent diet before pregnancy and during the same care, they can only gain the appropriate weight for pregnancy and when they arrive in the postpartum period, they soon resume their body.”, reveals Amanda. .

Precautions a woman should have

Amanda says that walking, water aerobics, dancing, pilates, lymphatic drainage and proper nutrition are some of the best care women can take so that their health is up to date and the belly returns more easily to normal in the postpartum period: “It is worth mentioning that pregnancy is not a disease, it just requires some care!”, he ponders.

Having all the necessary medical follow-up, with specialists capable of evaluating what is best for each case is also essential for changes in the body to happen in a healthy way.

“Pregnancy is a sublime moment in the life of any woman and during this period all care is essential to have it in a healthy way, taking into account the recovery and body restructuring for the sake of health and well-being”, advises the specialist. .