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How to reduce belly after c section?

Cesarean delivery or C-section is the surgical delivery where an incision is made through the abdominal wall to deliver the baby. C-section delivery sometimes becomes a necessity of the time in the sense that it helps to reduce the chances of infection to the baby that may happen in the case of vaginal delivery. Also, if you are going through symptoms of a saggy belly after a c-section, you can return to your normal belly after having used certain exercises. However, it needs to be approved by the doctor or should be performed only after consulting any expert. If you or anyone you know is going through the dilemma of choosing between different methods of reducing belly fat after a c-section, you can consider talking to a Gynecologist in Noida.

C-section delivery and some related facts

  • Certain key muscles can be retrained after pregnancy.
  • These muscles wrap around the midline of the spine, pelvic floor muscles, lower abdomen, and abdominal area.
  • After c-section delivery, you must work on your strength and activation of the body muscles.
  • If you will work to activate the muscles, this will help to provide support to the body, maintain a healthy weight, reduce the chances of injury, and help with full recovery after postpartum.

What are the exercises that help to reduce a saggy belly after a c-section?

If you want to reduce your belly fat after c-section delivery, you should have the knowledge that doctors do not allow indulging in any heavy exercise immediately after the delivery. For the first 6 weeks after the delivery, you need to have only bed rest and the new mother is required to focus on the breastfeeding and only on the child’s growth without hampering her physique for around 8 weeks or so. However, various types of exercises can help you reduce your hanging belly fat around your stomach after c-section delivery. These exercises may help you in reducing the stored fat around your stomach area. Following are certain exercises that may help you achieve the particular aim:

  • Planks

This particular exercise is beneficial for reducing excess fat around your belly. If you want to try this exercise, try to hold your body in a pushup position and try to bear all your weight on your forearms, elbows, and toes. You can perform this exercise for around 30 seconds every day. A good exercise maintained with good posture helps to work faster on the target area. Also, do not put pressure on your stomach area where c-section delivery is done.

  • Belly breathing

This exercise helps to relax the muscles and retain the core muscles helping to perform daily activities. To perform this exercise:

  • You need to lie on your back on a couch or bed
  • Now, place your hands on your belly and try to relax
  • Take a deep breath, feel the expansion of the abdomen, and put your hands on the abdomen area

Breathe in through your nose and then breath out through your mouth. As you exhale, try to pull your belly button towards your spine, making the abdominal muscles contract. Hold the position for around 3 seconds and repeat after 5 to 10 minutes. You can try out this exercise at least 3 times a day.

  • Pelvic Tilts

The pelvic tilt is one of the good exercises to reduce hanging belly fat after c-section delivery. To perform this, you need to lie down on the floor with your knees bent. Now, try to contract your abdominal muscles and bring your hip area in the forward direction. You can perform this exercise for around 10 seconds daily. It reduces belly fat and also reduces the pressure being made on the belly muscles.

  • Bridges Exercise

This exercise works on the strength of the muscles and helps you regain your activeness in your muscles after c-section delivery. To perform this exercise, you need to lie down on your back with your knees bent and feet flat on the floor. Also, make your hips area width-apart and spread your hands or palms facing downwards. Now, slowly lift your hip portion away from the floor. Perform this exercise about 4-5 times and this will help you reduce a saggy belly after a c-section.

  • Seated Kegels

There is a layer of connective tissues known as fascia which connects the muscles around your abdomen to the pelvic floor and helps the muscles to work together for the optimal performance of the body. Kegels is one of the best exercises that help you activate your pelvic floor and maintain strength in your body. This exercise helps to reduce urinary incontinence after the child is delivered. After a c-section, you may have the help of a urinary catheter and this exercise helps to remove the dependency on such devices. To perform this exercise, you may require to:

  • Sit on the edge of the chair with your feet lying on the floor
  • Now contract the muscles of your pelvic floor in the sense you are trying to control or hold the flow of urine
  • Now imagine as if you are trying to close the opening of your groin area including the vagina or anus and urethra. Imagine that you are lifting your groin area away from the chair.
  • Now try to hold this contract as long as possible. You can start with 5v seconds and can work for the longer durations
  • Take a deep breath while you are trying to contract and relax or breath-out while you leave contraction.
  • You can perform the kegel exercise while lying on the floor or while lying on your side
  • Try to perform at least 8-12 rep[etitions after every 2 minutes and repeat 2 times per day.

Some beneficial tips to reduce a saggy belly after c-section

  • Try drinking plenty of water and make a habit of drinking at least 6 glasses of water and then increasing the measure from 6 glasses to around 12 glasses per day
  • Breastfeed your baby for around 6 months and see how your belly fat reduces automatically after a c-section.
  • Try to indulge yourself in seeking plenty of sleep. This will help you regain the energy after c-section delivery and scars and thereby improve your health. If you are a new mother, you should get at least 7 hours of sleep daily.
  • Make a diet plan and follow it strictly. You can have the help of your gynecologists or any local doctor helping you guide you throughout your pregnancy journey. Make sure you include carbohydrate-rich food in your diet, avoid eating sweets, avoid high amounts of fat, and include more green vegetables and fruits.
  • Make lukewarm water, add a spoon of honey and squeeze a lemon into it. Drink the mixture, it will help you detoxify and burn the excess fat.

Conclusion

There are certain exercises involving the use of the abdomen and pelvic floor, which further help you reduce hanging fat around your belly, especially after c-section delivery. You can try performing breathing exercises, isometric contractions, and exercises that target the transverse abdominis. These exercises may help you regain strength and perform the activities that you used to enjoy earlier.

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