The first months After having a child, they can be the most rewarding of your life. Well, that could be until you find the time to look at yourself in the mirror. But the fact that your body changes after pregnancy does not mean you can not be in the best shape of your life.
When you do not worry about your waist, you feel like you have a free pass.
Mara Newman, Registered Dietitian from New Jersey, Former Weight Watchers Leader
What to Expect
When Natalie Fraschetti looked at her stomach, for the first time after having her son, she thought: "Wow, how is that? will it go back to something moderately normal sometime? "
Fraschetti, a 30-year-old engineer in Encinitas, California, gave birth to her first child in 2010. Long-time runner, her new physique seemed alien.
"It's not that I was fat, it was like a raisin, like a very soft and soft raisin," he said.
This experience is far from uncommon and, unfortunately, the soft softness does not settle only in the stomach.
Jenny Burkett Widmaier, 28, an Atlanta-based photographer, exercised during her pregnancy with daily yoga routines and occasional boot camp classes. During her pregnancy, she thought that the excess weight was only in the stomach, but after giving birth to her daughter, she noticed the fatness in her buttocks, legs and in the area of the riding pants, area in the I had never had problems before.
Many women end up gaining more weight than they expected, according to Mara Newman, a registered dietitian and former Weight Watchers leader in New Jersey. Between 25 and 35 pounds is considered healthy, says Newman, and women with low weight can gain up to 40 pounds while still being within a healthy range.
With pregnant celebrities apparently passing from hospital gowns to size 2 red carpet dresses in weeks, it's hard for new mothers to accept physical changes, as well as the challenge of getting back in shape.
The good news is that it is possible to achieve better shape than before pregnancy. The bad news is that you are going to need a lot of patience.
Dr. Michael Johnson, an obstetrician / gynecologist at the University of California, Los Angeles, reports fighting the urge to go to the gym immediately.
During pregnancy, the blood volume increases by at least 15 percent to increase cardiac output, in preparation for labor and blood loss. "When women's rings are tight, it is the byproduct of the increased blood volume, "said Johnson.
But these simple fluids will mobilize quickly after pregnancy and women can expect to see a dramatic release of fluid through the kidneys between two and seven days.Up to 20 pounds can easily be lost in just the first week after pregnancy.
In addition, the soft and soft passes located where your abs used to be will take at least six weeks to return to being relatively normal.
The uterus increases to support the growth of the fetus, but after giving birth it will contract during breastfeeding or on its own to recover its normal size for at least six weeks.
The muscle fibers of the abdominal wall lengthen to adapt to the growth of the baby, which is something that technically will never be completely normal again. The process can take three to six months before the actual remodeling of the abdominal wall and begins to fall to its normal tone.
"You have to have reasonable expectations," Johnson said. And your best advice for getting the abs again? Do not think or worry about doing crunches until after at least four months.
"You can do sit-ups or sit-ups all day long and you're not going to achieve anything," he said. "The body has to do it on its own."
Andrea Rogers, 29, founder of Xtend Barre - a combination of Pilates and Dance- in Boca Raton, Florida, recently had her first child.
"A lot of work that focuses on the core is the movement of the whole body," Rogers said.
To strengthen the core, which will eventually lead to firmer abs, she recommends practicing good posture during the first weeks after childbirth before slowly adding variations of sit-ups during workouts, when the body feels comfortable.
"While sitting and nursing or trying to get into a quick email, focus on where the spine and alignment are and think about sitting up straight."
Another way to help with the soft pass is the use of an abdominal or maternity girdle as extra help when you feel like everything is too stretched, according to "The Mommy Docs' Ultimate Guide to Pregnancy and Birth" ("The Fundamental Guide on Pregnancy and Delivery of 'Mommy Docs' "), from Drs. Yvonne Bohn, Allison Hill and Alane Park.
Something often forgotten by new mothers is the importance of the pelvic floor muscles, the muscles in the lower part of the pelvis that support everything. These muscles are traumatized by pregnancy and childbirth and need at least six weeks to start the first phase of the healing process.
"I tend to discourage certain types of exercise, since you do not want to put too much stress on (the pelvic floor muscles) in order to preserve bladder support," Johnson said.
He discourages abrupt exercise, such as running and jogging until at least eight weeks after pregnancy. Instead, opt for lower cardiac intensity exercise such as elliptical or swimming.
Food and nutrition
Dispel some common myths about weight after baby:
- "If I have a cesarean section instead of a vaginal delivery, the doctors will cut my abs."
The type of incision for a cesarean is not a surgery where the muscles are divided.When all the layers are properly closed, the abdominal wall is not altered, with the exception of swelling. outline will remain the same.
- "I can eat and drink everything I could not when I was pregnant."
If you are breastfeeding, which is healthier for mother and baby, it is important that you continue with your diet Careful and continue to take your prenatal vitamins Keep going away from fish with high mercury counts, since traces may end up in breast milk
- "I can achieve Gisele Bundchen's abs if I exercise on the treadmill. "
The straight muscles-where your abs are-disappear during pregnancy and delivery, when a woman who has had a baby makes a small effort, you will see a diastasis, a diamond shape or a bump, in the abdominal fascia - nothing but time, at least three to six months, will make the muscles come back sooner.