It’s no secret that having a baby takes its toll on your body. Consequently, one of the first things women focus on after having a baby is how to get their body back. For some women, this comes easier than for others and there are some very specific reasons why. Read on to learn more about what factors affect how well you will be able to bounce back after baby and what you can do about it.
It’s All In The Genes
As a woman, I know that the majority of our gender spends countless hours every day comparing ourselves to each other. Whether someone is thinner, taller, prettier, or smarter than we are is a constant question we ask ourselves, and it drives an inner competitive jealously that probably makes women more hostile toward one another than we should be.
It’s part of our human nature. As much as we would like to embrace our beautiful bodies and be happy with what God gave us, we can’t help but think that if we could tweak just this one little thing, then we can be happy and live the carefree life we were made to.
Unfortunately, in the world we live in, women will always compare themselves to other women and one of the hardest times to do this is before and after you have a baby. Not only are you faced with mounting hormones ping-ponging around in your body, but you can’t help but feel less than your best as you watch that Victoria’s Secret model walk down the runway two months after having her baby, while you’re sitting on the couch, with 40 extra pounds hanging on you!
IT”S JUST NOT FAIR!!!
If you’re one of those people who think that only people with good genes get the glowing mommyhood experience everyone wants, it doesn’t have to be that way. Yes, people are built differently and everyone has their own body and genes that control how they look and how their body functions, but just because you’re pregnant, or just had a baby, doesn’t mean you can’t feel just as healthy and beautiful as you always do.
Everyone has the choice to take care of themselves while they are pregnant and after they have their baby and making that choice can make all the difference as to whether you will feel like a million bucks or want to hide from your own reflection.
What Are Your Stats?
When you are pregnant or post-partum, it is important to look at yourself and your weight loss goals realistically. You are a new mom. You just spent the last nine months of your life supporting and growing another human being inside of you. Of course your body is going to change a little! AND THAT’S OK!!!
It’s ok to cut yourself some slack every once in a while. It’s ok to let yourself skip a workout because you just don’t feel like it today. It’s ok to skip making an extensive dinner menu of organic cuisine because you just could’t put your baby down today without them crying. While it’s important to focus on yourself a little and to take care of yourself, the most important priority is the health and wellbeing of you and your baby. As long as that is taken care of, the rest can come in time.
Be Realistic
So in light of being realistic, it’s important to look at your body and how it will handle pregnancy and post-partum. For example, the older you are when you get pregnant, the more difficulty you may have keeping your weight gain under control. You may also have more difficulty losing the baby weight. There are also additional health concerns to be aware of if you are carrying a baby and you are older, and it’s important to discuss these with your healthcare provider.
Your starting weight, or starting physical shape, is also very important to consider. If you are obese before you get pregnant, you may not need to gain much weight at all to support your growing baby. It also may be a little more difficult for you to bounce back after baby. On the other hand, if you are underweight or very slender, you may gain more weight but it also may be easier for you to lose the weight after baby arrives.
If you are mainly sedentary during the day, you also have less of a chance to have a speedy recovery after baby. The more active you are during your pregnancy (permitting your doctor says it’s ok), the better. You’ll have an easier delivery, you’ll gain less weight, and it won’t take you as long to get back in shape after you have your baby.
Preparation Is Key
This brings me to my next point, preparation is key! Once you recognize what you’re working with going into a pregnancy, you can better prepare your body for supporting a baby, and taking care of yourself.
Focus on balanced nutrition. It’s important to get a wide variety of different nutrients when you’re pregnant, to support your own body and your developing baby. Missing key nutrients can be detrimental to either.
A commitment to being active is also important while you’re pregnant because, like I said earlier, the more active you are, the better your body can handle being pregnant. Increased physical activity helps you ward off many unpleasant pregnancy symptoms, like weight gain, mood swings, anxiousness, and swelling. Strengthening your core muscles, especially, is very important to prepare your body for labor and delivery.
The more you focus on your health before you have your baby, the easier it will be to bounce back after. You’ll have less weight to lose, your muscles will be more in shape and more able to get back in shape quickly, and your body will have all the nutrients it needs to function well.
7 Moves to Help You Master Your Post-Baby Bod
There is one unavoidable factor every mom has to deal with after having a baby, regardless of how well they prepare their body for baby: a lose, saggy belly. If you’ve heard the saying, “Rome wasn’t built in a day,” it’s often used to refer to balancing your expectations for weight loss programs because you didn’t gain all your weight in a week and you can’t expect to lose it all at once either. The same thing can be said for your post-baby belly. It took nine months for your belly to stretch out to whatever size it needed to be to house baby, so it will take a little longer than a few days to get your belly to go back to where it needs to be, too. Try these 7 moves to help tighten and tone your midsection and get you back to the sleek, slender physique you want.
2. Reverse Crunches – These are done similar to the dreaded crunches, but they’re so much better! Every woman hates that lower abdominal “pooch” that is so common after having children. Work it away in no time with reverse crunches. Lay on your back on the floor, with your knees bent and your feet on the floor. Suck your stomach in as you flex your abs and curl your tailbone under as if you had a tail you were trying to put between your legs. Hold for a second and then release.
3. Roll-Up – This pilates-inspired move is perfect for toning your entire abdominal wall. It fires up your upper, middle and lower abs, and it’s not hard at all. Start by lying straight on your back with your arms overhead. Reaching your arms in front of you, roll your body up and fold over to stretch your hamstrings. Hold for a second and then slowly lower back down.
4. Oblique Twist – This is a classic way to target your obliques, and after carrying a baby for nine months, your obliques could use some strengthening. Start by sitting on the floor with your knees bent, and your feet lifted off the floor. Holding a weight (or not) twist your upper body from side to side and touch the floor on each side. Feel the burn instantly with this move!
5. Twisting Crunch – Really target your obliques and love handles with this move. Start by sitting up on the floor with your knees bent and your feet on the floor. Slowly lower your upper body to the ground, twisting to one side as you do. Lower yourself as low as you can while holding the twist and return to sitting. Repeat on the other side.
6. Bridges – I love bridges! They are super simple, but super effective as well. Start by lying down on the ground with your knees bent and your feet on the ground. Raise your hips up to be in line with your shoulders and knees. Hold for a second and then lower down. You can mix it up by pulsing your hips at the top, or holding it for different lengths of time.
7. Stomach Vacuum – This is one of the easiest, most effective exercises you can do to tighten your tummy. Better yet, it helps retrain your abdominal muscles by exaggerating how you’ll use them. All you have to do is suck your stomach in and hold it. Aim for 10 repetitions, holding for 10 seconds each to start and you’ll see results in no time.
Let’s Review
Getting your body back after baby doesn’t have to be impossible! Follow this tips and you’ll be looking amazing:
- Know that you CAN do it, regardless of your genes.
- Identify your statistics like age, weight and physical fitness.
- Prepare by staying in shape you’re entire pregnancy.
- Use these 7 moves to tighten your core after baby:
- Planks
- Reverse Crunches
- Roll-Up
- Oblique Twist
- Twisting Crunches
- Bridges
- Stomach Vacuum
Try these moves for yourself and start seeing the results you’ve been waiting for!