After giving birth, my stomach sagged, and now I am ashamed to undress? In this article, we will talk about how to tone the skin and muscles. For young women, this problem can even cause severe depression, and this should not be allowed to the newly minted mother. You can’t expect too fast results. After childbirth, time must pass. The first few months, the uterus and the work of all organs are restored.
Naturally, it will be faster to bring the body back to normal for those young mothers who ate right (gained no more than 12 kg per pregnancy), paid attention to sports. But if a woman did not do this and got much better, then panic is also not worth it. Everything can be corrected. The main thing is desire and perseverance.
The body after birth has undergone many changes, including hormonal ones. The skin becomes not so elastic, the metabolism slows down. A woman who always wants to be on top should not forget about:
- massage
- a sauna;
- proper nutrition;
- physical activity.
Repeated birth and cesarean section
Many are concerned about the question of how to remove a sagging stomach after childbirth, if they are not the first, or had a cesarean section. Of course, quickly returning a thin waist will not work. With repeated pregnancy, the subcutaneous fat layer grows faster, and leaves slowly. After cesarean section, you will have to wait until the end of the postoperative period, and then act. If you hurry, you can provoke a divergence of seams. Doctors recommend waiting from 3 to 6 months, and only then begin to download the press.
Diastasis
Forty percent of women in labor experience a medical problem such as diastasis. Such a diagnosis can only be made by a doctor. Next, we describe methods to combat this phenomenon. Diastasis is the divergence of the muscles of the so-called “white line”. These are the rectus abdominis muscles connected by a mesh of tendons. The place is the brightest against the background of red muscles and therefore has acquired such a name.
During pregnancy, the uterus grows, resulting in increased pressure on the front wall of the abdomen. Nature takes care of a woman. To give birth normally and less painfully, a hormone called relaxin is produced in high doses in the body. It makes the pelvic joints and ligaments more flexible and mobile, softening the muscle fibers.
Most often, polyhydramnios, large fruit, strong weight gain, repeated (third or more births) lead to diastasis. The diagnosis can only be made by a doctor. In no case do not try to determine the disease yourself. If a marked protrusion of the anterior abdominal wall is noticeable and pain is tormented, as well as a severely sagging stomach after childbirth, then consult a doctor.
What is contraindicated in diastasis
- Increased pressure on the abdominal wall should be avoided. The doctor will show you how to properly lift weights (and it’s better not to do this before recovery). The child needs to be worn in a certain way. Before this, you must definitely wear a postpartum bandage.
- Strong muscle tension during coughing should be avoided. At this point, it is necessary to press on the press with your hand so that the stomach does not unnecessarily inflate.
- You can’t sleep on your stomach! This leads to increased pressure on the abdominal wall and only exacerbates the situation.
Troubleshooting
Diastasis has three degrees. For the treatment of the first and second, a set of exercises is suitable. It should be a doctor. They are aimed at strengthening the abdominal wall and working on the oblique muscles of the abdomen. It is due to the latter that the front muscles will be reduced to a normal position. If the doctor diagnosed the third degree of diastasis, then only surgery will help. Fortunately, this rarely happens.
Simple exercises and tips for diastasis
The following are some exercises that any woman can do. But it is worth remembering that the appointment should be made by the doctor. If he gives permission, then it is better to recover in a sports center under the guidance of an experienced trainer (preferably with a medical education). Firstly, with diastasis, a bandage or other corrective underwear should be worn. Such clothes due to tight fixation will accustom the "lazy" muscles in place. Now in stores there is a huge selection of such linen.
The simplest and most effective exercise that is available to every woman: in a vertical position, draw in the stomach and hold it in this state for 30 seconds. Retract on exhalation, relax on inhalation.
While in a horizontal position (on the back), raise the head and shoulders. In this position, freeze for thirty seconds. You can do this up to 30 times.
With diastasis, you need to take sports very seriously. A lot of exercise is contraindicated. For example, you can not swing the superficial muscles of the abdomen. This will only aggravate the situation. It is strictly forbidden to do exercises in which you need to lift the lower and upper parts of the body. In this case, the abdominal cavity is inflated from the inside. With diastasis of the first and second degree, Pilates exercises, swimming, oriental dances are shown.
What can be done in the first months after birth?
Slowly accustom the body to physical activity. A lot of walking with a stroller. Walking is a great load. You need to change the pace while walking. Pay attention to breathing, it should not go astray. Inhale through the nose, exhale through the mouth. A month after giving birth, you can make slopes (if you do not worry about abdominal pain and there is no diagnosis of "diastasis"). Raise and lower the baby. He will be a living dumbbell. Play as much as possible with him. This is pleasant for the child and will have a good effect on the figure of the mother. In addition, the weight of your weighting compound will increase, and the load will gradually increase. With simple exercises, you can remove a sagging stomach after childbirth. A photo of one of them can be seen below.
Uterus Recovery
Until the uterus is restored to its previous size, it’s not worth thinking about how to remove a sagging stomach after childbirth. As a rule, the recovery period takes two months. In order for the process to go without complications, you need to carefully maintain hygiene and follow the doctor's instructions.
Important! It very well affects the rapid contraction of the uterus by breastfeeding. It needs to be supported in every possible way. Be sure to feed the baby on demand. When he drinks milk from his mother’s breast, the uterine muscles contract reflexively.
Action plan
You can remove a sagging stomach after childbirth without much difficulty, if you comprehensively approach the problem. To combat subcutaneous fat and restore skin turgor, you will need:
- proper nutrition;
- physical exercise;
- massage;
- wraps, masks, electrophoresis;
- wearing corrective underwear;
- special cosmetics.
How to get rid of sagging belly after childbirth with proper nutrition
Proper nutrition should contribute to the breakdown of fat reserves in the abdomen. It is also important that the body receives a sufficient amount of high-quality fats (omega-3 and omega-6). They make the skin supple and promote recovery. To begin with, you should sort out a list of some anti-tips for lactating women that interfere with losing weight and tidying up the skin of the stomach.
- "To have a lot of milk, you need to eat for two." So consider the older generation and pediatricians of the old school. This advice has long been outdated. Scientists have proven that the amount of milk depends on how often mom puts the baby to her breast. That is, demand creates supply. In this case, the composition of the food for the baby is always the same. You need to eat well to maintain the health and beauty of the mother. The child will receive his vitamin complex anyway.
- Introduction to the diet of fatty milk, a large number of sweets and muffins, condensed milk, beer - "so that the milk is fatter." Such a diet will lead to constipation in the child, and mom’s body fat will grow by leaps and bounds. Even if you manage to lose weight later, then the stretched skin of the abdomen will be very difficult to put in order.
- Ban on most fruits and berries. This is especially true for citrus fruits. These are the advice of pediatricians who studied under the USSR. If you blindly follow their recommendations, then there will be nothing left in the diet except biscuit cookies and kefir. In fact, you need to eat everything, but carefully. Enter in small doses and observe the reaction of the skin of the baby.
The food that a young mother eats should not cause discomfort to either a woman or a child. Easily digestible foods include:
- rabbit meat;
- low-fat chicken;
- dairy products;
- egg white;
- cereals (preferably buckwheat, corn);
- lentils
- vegetables (first steamed or boiled);
- fruits;
- berries (carefully enter, monitor the reaction in the child).
Difficulties with the diet arise against the background of the fact that the child may be allergic to many products. Nursing mother needs to be very careful to introduce fish into the diet - both sea and river. She is rich in omega-3 and omega-6, which are necessary for the development of mental abilities of the baby and will help tighten the skin of the abdomen of mom. Halibut, trout, mackerel, tuna are suitable.
It is better to replace sunflower oil with olive or linseed. The latter should be kept away from direct sunlight. Preferably in the refrigerator.
Products that promote skin regeneration
The menu must have fruits and raw vegetables. Preference should be given to green apples. They have little sugar and a lot of iron. Carrots are also useful because they are rich in carotene. It is better to use it in grated form with olive oil or cream. If the baby does not have allergies, then in the season should lean on currants. It contains antioxidants and a whole complex of vitamins.
Skin definitely needs high-quality protein. There is a lot of it in meat, fish, eggs, cottage cheese. It is better to refuse pork in favor of white meat (rabbit, turkey meat). The meat on the plate should be seasoned with a serving of green leafy vegetables. In order to remove a sagging stomach and skin after childbirth, retinol is necessary. Without it, collagen cannot be produced. Retinol is found in linseed and sesame oil. A tablespoon of this product can be drunk in the morning on an empty stomach.
Vitamin B12
Vitamin B12 is responsible for cell renewal. Products it contains:
- dried fruits;
- legumes;
- beans;
- peas;
- seafood;
- nuts (walnuts and cedar).
The menu should not contain carbonated drinks and alcohol (even in small doses). The advice of mothers and grandmothers to drink beer so that there is more milk is better to ignore. Alcohol is strictly contraindicated in breastfeeding. Beer is a fermentation product that can cause colic in a child. Then a sleepless night, or maybe a few in a row, are provided.
From the diet should also be removed:
- flour;
- sharp;
- oily;
- fried;
- salty;
- sausages;
- any snacks (chips, crackers, salted nuts, cracker).
You need to eat six times a day, a little. If it turns out, then between meals it is better to withstand the same intervals. A good habit that will allow you to stay in shape for many years is to have dinner two hours before going to bed. These recommendations will help tidy up your metabolism. Excess fat will go away naturally.
Drinking mode
When breast-feeding a mother, she consumes a lot of warm drink. Tip: do not add sugar to tea. You can slightly sweeten a warm drink with honey. The quantity and quality of milk do not depend on this, and excess calories are deposited on the stomach, sides, hips. You need to drink not only tea, but just plain still water. It flushes the digestive organs and removes toxins. Fluid is also needed to keep the skin supple.
Women who have already stopped breastfeeding should also not forget about the drinking regimen. You need to drink 2 liters of clean liquid per day (excluding soup, tea, coffee). You need to start and end your day with a glass of water. You can add lemon and some honey there.
When to start exercise
It is impossible to remove a sagging belly and skin after childbirth without exercise. You can start them only with the permission of the doctor. Again, you need to know for sure that there is no such problem as diastasis.
We train the rectus abdominis muscle
From a horizontal position, you need to gradually rise, straining the abdominal muscles from below. As you exhale, draw your stomach in to the maximum. Hold in this position for 3 seconds. Exhale and relax. Repeat exercise up to 25 sets.
Flexibility development
Kneeling, hands should rest against a hard surface. As you exhale, draw your stomach in and bend your cat's back. Lock in position for 7 seconds. Do three approaches.
Strengthening the oblique muscles
Lie on the bed. Feet rest against her back or against the wall. Raise your head and stretch your left elbow to the right knee. Change the left and right sides alternately. Repeat actions up to 10 times.
Is it possible to remove a sagging belly after childbirth using cosmetic procedures?
Let's say we managed to tidy up the weight with the help of diet and exercise. But the woman is still upset by the “apron” of the skin, which was formed as a result of overstretching of the skin. How to tighten a sagging stomach after childbirth? It's time to tackle your belly skin seriously.
Modeling creams
They stimulate blood circulation, help get rid of excess fluid. Help break down fat. The skin becomes more elastic, the tummy tightens. Often in the composition of such cosmetics chili peppers are present. It gives a slight burning sensation during application.
Thalassotherapy
Wrapping with kelp or sea mud. It can be carried out both at home and in the cabin. The procedure removes toxins, excess fluid. It makes the skin soft and supple. In itself, it will not give a result. It is recommended to be used in combination with a massage course, physical exercises, proper nutrition.
Lymphatic massage
Lymphatic drainage massage is an excellent solution thanks to which you can remove a sagging stomach after childbirth. The reviews about the procedure are positive, because it actually gives a result. This is one of the best non-surgical techniques that allow you to remove fat from the abdomen and other parts of the body and tighten the skin.
Lymph is a type of connective tissue. It consists of a fluid that is located in the space between cells. The function of lymph is the transport of substances.
Lymphatic drainage is a technique that restores lymph circulation, activates metabolic processes, improves blood flow. A big plus of this procedure is that it is not prohibited for nursing mothers.
Ultrasound liposuction
Cavitation, or ultrasonic liposuction, is a non-surgical method that can remove excess fat from the abdomen. Ultrasound destroys fat cells. Decay products are excreted through the liver. Ultrasound liposuction has great reviews. How to remove a sagging stomach after childbirth, and to make all body contours more tightened, you can use this procedure.
Abdominoplasty
For those who are wondering how to quickly remove a sagging stomach after childbirth, there is an expensive but effective way. This is a surgical operation called abdominoplasty. Doctors advise resorting to it last, but if you want a quick result and allow funds, then you can go to the clinic.
Abdominoplasty is a surgical operation that removes fatty deposits, as well as skin apron. The operation is expensive. The recovery period is painful and difficult. But it gives a 100% result. Women often resort to it after cesarean section or those ladies who had more than two births. They see that diets, sports and cosmetic procedures do not give a result, and fall under the surgeon’s knife for the sake of beauty.
In this article, you learned a lot of interesting things. If the belly sagged after childbirth, what to do and how to fix the figure? You need to take care of your body constantly. And then it will thank you with health and beauty.