How To Get Your Stomach Back After Pregnancy

Get A Skin Wrap Treatment

Get Back in Shape After Pregnancy | Post Pregnancy Exercises | Tummy Tighten

Skin wraps or body wrap treatments are a popular spa technique that involves masking the belly or other problem areas with clay and other botanicals to nourish and detox the skin. The areas are then wrapped with cloth or plastic bandages to encourage your natural body heat to open the pores and allow the botanical benefits of soak in.

Again, these skin wraps are only skin deep, so they won’t make sagging skin disappear, but it can improve the texture and elasticity plus it’s a great way to treat yourself.

Belly Wraps Girdles And Corsets Whats Right

These will all support your stomach and lower back and give you a flatter belly, but they wont change your shape.

Moms whove had a cesarean delivery will often tout them because they can help the incision heal by taking off pressure. But c-section moms arent the only fans.

Heres the nitty-gritty:

  • Postpartum belly wraps are made of adjustable elastic that covers your torso from ribs to hips.
  • Waist cinchers are usually made of a stiffer material, cover you from below the bust to the hips, and have a hook and eye closure. They give you extra compression that can cause more harm than good, so youll want to avoid these.
  • Corsets arent just a relic from the 1850s. You can still find them today, but theyll give you the extra compression you want to avoid.

If your doctor recommends a belly wrap, youll probably wear it for 10 to 12 hours a day for 6 to 8 weeks. Sound tempting? Remember that you still need to work those abs before you can truly say goodbye to that belly.

Here are some belly wrap options to consider:

If You Had A Difficult Birth

Sometimes the birth may be different than what your hoped for. This can make the experience difficult to process for you or your partner . Some parents may feel traumatised by what theyve been through. There is support available if you are struggling with your feelings about the birth. Find out more about recovering from a difficult birth.

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How To Tone Up Your Stomach After Pregnancy

This article was co-authored by Wendy Powell. Wendy Powell is a Maternal Health and Exercise Specialist and the Founder and CEO of MUTU System, the world’s best-selling, medically recommended online fitness education program for mothers. Wendy specializes in pregnancy, post-baby recovery, postpartum exercises, fitness education, and body confidence. Wendy works to shift the conversation on women’s bodies towards equality and empowerment for health, confidence, and power. She is a published author, international speaker, and award-winning entrepreneur. Wendy is on the Women’s Development Board of the MicroLoan Foundation and is a frequent contributor to the BBC. MUTU System has been featured in Vogue, the Huffington Post, Fox News Health, Daily Mail, and The Guardian, and is recommended by Hollywood Trainer, Jeanette Jenkins.There are 20 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 377,829 times.

After you have a baby, it’s perfectly normal to want to get back into shape, and we have tips that can help you do that! Just keep in mind that taking care of your health is more important than what you look like, so don’t start exercising until your doctor says you’re ready.

Minimize Stretch Marks While Youre Pregnant

Postpartum Saggy Belly

They say an ounce of prevention is worth a pound of cure. Thats certainly true when it comes to rejuvenating loose skin after pregnancy.

Following the same steps that will help you minimize the appearance of stretch marks during the first nine months of your pregnancy will go a long way toward keeping your skin tight after your baby is born.

We recommend a product like Mustela’s Stretch Marks Cream or Stretch Marks Oil. Both products work to nourish the skin on your hips, thighs, stomach, and bust so that your skin can naturally expand and stretch without scarring.

The increased elasticity these products provide makes it much easier for the skin to regain its normal shape after your baby is born.

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Nourish Your Skin With Hydrating Products

Hydrating products rich in vitamins and collagen will definitely help improve the look and feel of your skin.

Look for firming creams specifically designed for post-pregnancy for the best results. Keep in mind that topical products don’t penetrate all the layers of the skin so it’s not going to work miracles if you’re experiencing a severe case of sagging skin, but it will help to improve the overall appearance.

Physical Problems After Pregnancy

There may be physical problems after having a baby.

They can be related to pregnancy or birth, or the things you do while caring for young children, such as lifting and bending.

For some problems, you can do a lot to help yourself. For example, if you have a leaky bladder or a heavy feeling between your vagina and anus, you may need to strengthen the muscles around your bladder by doing pelvic floor exercises.

Also, if you have back pain, you may need to learn how to look after your back and do some exercises to strengthen it.

If a physical problem is bothering you, ask a GP or health visitor for help at any time. They can advise you and the GP can refer you to a specialist if necessary.

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How Does Your Stomach Feel In Early Pregnancy

Feeling pain in your lower abdomen or feeling like your stomach is hard, swollen, or heavy are not early signs of pregnancy.

To the touch, a person’s stomach and abdomen will not show any noticeable signs of pregnancy until later on, depending on your specific body type. People who are in their first pregnancy usually don’t start showing until twenty weeks or later.1 Those who have already been pregnant might start showing sooner.

When Is Muscle Separation Most Likely To Occur During Pregnancy


Diastasis recti can begin as early as the second trimester, but it most commonly occurs in the third trimester of pregnancy. A 2016 study looked into the prevalence of the condition. Researchers found that 33.1 percent of participants had developed it by week 21, and 60 percent had it by the six month mark.7

Confirming this, a 1988 paper found that diastasis recti was observed initially in the women in the second trimester group. Its incidence peaked in the third trimester group remained high in the women in the immediate postpartum group and declined, but did not disappear, in the later postpartum group.1

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Nausea And Sickness During Pregnancy

During pregnancy, you may suffer from nausea and vomiting which is a common side effect during this stage of life. Nausea affects about 80% of pregnant women and it usually starts around 14 weeks into their pregnancy. This condition is caused by hormonal changes that occur in the body during pregnancy. When these hormones change, they cause the muscles connected to the stomach to relax prematurely. As such, when food enters the stomach, it causes the stomach to expand quickly causing discomfort. In addition, the increased blood flow towards the baby also contributes to the occurrence of nausea.

There are several factors that contribute to nausea and sickness during pregnancy such as morning sickness , dehydration, eating too much spicy foods or caffeine, being overweight or underweight and stress. However, if you want to know what really settles your stomach while pregnant, here is a list of things that you can try:

Try ginger tea Ginger has been used for thousands of years and its benefits include relieving pain, reducing inflammation and settling upset stomachs. You can prepare ginger tea using fresh ginger root. Simply boil water to make a cup of ginger tea. Add 2 teaspoons of fresh ginger root to 1/4 cup boiling water. Let it cool off, strain and drink it once a day.

Remember: Take A Test

The most important thing you can do if you feel you may be pregnant is take a pregnancy test. These are inexpensive and widely available. You can even find them sometimes at the dollar stores! There are also community resources available such as Planned Parenthood, where you can get a test for free if you cannot afford to pay.

If you are too shy to buy one yourself, ask a friend to pick one up for you. You can even buy them on Amazon. For your health and your baby’s health, it’s best to know as soon as you can if you are indeed pregnant. Buck up and get one!

When taken properly, home pregnancy tests are 99% accurate. Though some say you can take them up for five days before your missed period, the earlier you test, the more likely you are to get a false negative. If the test is negative and your period still doesnt come, try again.

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Take A Collagen Supplement

Collagen is the main structural protein in your skin and other connective tissue. It, therefore, plays an important role in rejuvenating loose skin after pregnancy.You get collagen in your diet when you eat protein beef, chicken, pork, fish, and some vegetables and grains but you may not ingest enough to provide your skin with the amount it needs to heal.To ensure that your body gets the right amount of this protein every day, you can add a collagen supplement to your diet.If youre breastfeeding and are worried about how collagen will affect your milk supply, rest easy. Collagen is made up of amino acids that occur naturally in your body. Because of that, your body and your babys body is very familiar with digesting and metabolizing this nutrient.Additionally, collagen is just protein, so adding a supplement would be like eating a high-protein diet it wont have a negative effect on your breastfeeding.If you choose to add a collagen supplement to your diet, start small and work your way up to the recommended daily allowance for postpartum nutrition.

How Is Abdominal Separation After The Birth Treated

Pin on Postpartum

Its important to stop the separation from getting worse. Try these tips:

  • Avoid lifting anything heavier than your baby.
  • Roll onto your side when getting out of bed or sitting up.
  • Choose gentle exercises that strengthen the deeper stomach muscles.
  • Skip activities and movements that can make abdominal separation worse, such as sit-ups , oblique curls and some yoga poses .

You can also wear a supportive brace or compression underwear to help support your back and resolve the muscle separation.

There is a good chance that with time and care, the muscles will come back together. If that doesnt work as well as youd like, surgery after youve had your baby is an option.

Surgery often involves using stitches to repair the abdominal wall and reduce the gap between the muscles. This can improve quality of life and muscle strength, especially when separation is wider than 3cm.

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New Dr Research Is Looking At Techniques That Go Beyond Exercise

Brandi Kirk has treated DR for a decade. She and others trained in visceral manipulation, a physical therapy technique developed by French osteopath Jean-Pierre Barral, have applied it to the small intestine and seen DR patients improve function and narrow their gaps. Kirk presented the findings of a very small case study of the technique at theAmerican Physical Therapy Association conference, and will expand her study next year.

A controlled trial from Cairo University in Egypt recently discovered that women who used neuromuscular electrical stimulation, which uses electrical current to get muscles to contract, on their abdominal muscles in addition to exercise saw more DR improvement than women who did exercise alone.

Exercises can only go so far if other daily movements dont support the work, according to Bowman. Its not only about how or how much you exercise theres a whole bunch of non-exercise things, like how you breathe, how you hold your body , and even how you dress, that can place unnatural loads on your linea alba, she explains in her book.

Some doctors opt to repair DR with laparoscopic surgery or abdominoplasty, often accompanied by liposuction. This can be a viable option for severe cases of diastasis and abdominal hernia. But research on the DR-repairing operations has found that surgical correction carries risks and is largely cosmetic.

Can Muscle Separation From Pregnancy Be Avoided

This is a tricky question. Ab muscle separation is incredibly common during pregnancy, suggesting it may be unavoidable to a degree. Some research has indicated that there are no obvious risk factors found in subjects who got diastasis recti during pregnancy compared to those who did not.7

But another study by researchers at Columbia University suggested a link between lack of exercise and the likelihood of getting it. The study was limited, consisting of just 18 pregnant women, but the results were overwhelming. It found that 90 percent of women who did not perform abdominal exercises during pregnancy ended up with torn muscles as a result of their pregnancy. Only 12 percent of pregnant women who exercised experienced ab muscle separation in the same study.2 Therefore, it is possible that ab exercises during pregnancy may reduce your risk of diastasis recti by strengthening your core.

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What Is Diastasis Recti

Diastasis recti, or abdominal separation, is a fairly common condition experienced by women during and after pregnancy, in which the right and left halves of the rectus abdominis muscle spread apart at the bodys midline.

In addition to reducing the integrity and functional strength of the abdominal wall, diastasis recti can also lead to pelvic girdle instability, causing women to experience pelvic and back pain, sacroiliac joint irritation, and restricted mobility.

Preventing Your Child From Developing Allergies

how to get your abs back after pregnancy

It is estimated that 50% of infants born today develop allergies, asthma and eczema by age one and 90% by age two. A recent study showed that children who were breast fed had fewer allergies compared to formula fed children.

Breast feeding helps to create antibodies that fight infections and diseases. According to research, breastfeeding protects against allergies through the introduction of maternal oral secretions known as mammary flora.

In order to establish beneficial colonization of bacteria and viruses, mothers breastmilk must remain intact and unbroken until digestion begins. Once digested, these microorganisms travel to the infants intestine where they proliferate and form the basis of immune defenses. Breastfeeding provides protection against gastrointestinal infection and diarrhea due to exposure to harmful pathogens. Studies show that breastfed infants receive approximately 500 million microbes via saliva, skin contact, and breast milk. Breast milk contains special sugars called oligosaccharides that are unique to human milk.

Oligosaccharides protect the newborn from illness and disease by stimulating the production of mucosal antibodies. Babies who are breastfed gain immunity through intestinal bacteria, and early exposure to mothers vaginal bacterial strains.

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How Pregnancy Affects The Core

When you think of the core, chances are you think of the abs. However, the core actually consists of all the muscles that encompass your midsection, including your back and hips. As you have probably already experienced, pregnancy wreaks havoc on these areas. Between the stretched and weakened abdominal muscles, the shortened and overworked back muscles, and the slightly unstable hips that seem to have gotten a bit wider, theres a good chance youll find that your old ten-rep-max now feels like a personal record attempt.

Now is the time to get back to basics and work on rebuilding your core before you get busy trying to hit those heavy lifts.

This doesnt necessarily mean your strength is gone, but rather that the all-important ability to create the intra-abdominal pressure necessary to stiffen and keep your torso erect is no longer possible. As a result, youre folding over faster than a dollar bill in a strippers G-string. Now is the time to get back to basics and work on rebuilding your core before you get busy trying to hit those heavy lifts.

The Tupler Technique And The Mutu System

Physical therapists use a variety of techniques to help repair split ab muscles. But many women are taking diastasis recti repair into their own hands at home. There are several home exercise programs, but the Tupler technique and The MUTU System are two of the most popular.

The Tupler method has gained steam as one of the most popular at-home treatment regimens. Women perform a series of exercise modules for several weeks while wearing a belly splint, which is said to protect and hold the ab muscles together during exercise.3

Invented by Julie Tupler, RN, this research-and-exercise based program was created specifically to address split ab muscles. The splint may help keep the ab muscles in a controlled, perfect placement during recovery exercises.

Tuplers technique is a decent option as far as an exercise program, but there isnt conclusive evidence that using a splint actually helps. Dr. Beldholms top pick for repairing ab muscles after pregnancy is The MUTU System. This, too, is a home exercise program you can do at your own pace in the convenience and privacy of home. This three-month-long online program is designed to strengthen your core muscles safely and effectively with a series of target exercises. The program is divided into easy modules to keep you on track.

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