How To Get Rid Of Apron Belly After C Section – In this post, you will learn the top 5 things you need to do to get rid of saggy apron tummy and get a flatter tummy.
Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not replace the advice of your healthcare professional. All types of exercise and dietary changes are potentially dangerous, and those who do not seek the advice of an appropriate health authority assume responsibility for any injury that may occur. Please read my full disclaimer for more information. Also, this post may contain affiliate links: which means I can get a commission if you use them.
How To Get Rid Of Apron Belly After C Section
Mummy Belly bump refers to the subcutaneous fat in your abdomen that sticks out over your waist.
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A belly button is usually seen after periods of weight loss or gain, which can occur in the postpartum period.
First you need to distinguish whether you have a mommy belly or a mommy “dog”.
Instead, Mom’s Dog is caused by a separation of the rectus abdominis muscles, a condition called diastasis recti.
You cannot expect to harden your mother’s stomach by doing hundreds of dharnas. To succeed, you need to take a multi-channel approach.
Exercises For The Stomach Apron
The only guaranteed way to lose excess fat anywhere on your body is to reduce your overall body fat percentage using a calorie deficit.
You can create a calorie deficit by burning extra calories (ie, increasing your physical activity) or consuming fewer calories in your diet.
At the end of the day, belly fat is caused by excess body fat and weight gain, and it turns out that those fat cells are concentrated in your abdomen.
Unfortunately, there are no specific ab exercises you can do to get rid of mommy belly/apron belly.
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Studies have confirmed that you cannot lose belly fat. In other words, hundreds of sit-ups, push-ups, or other ab exercises will not help you get a flat stomach.
The only way to get rid of a mommy belly is to lose fat from your entire body as a whole.
Also, you may or may not lose belly fat first. For most people, the lower abdomen is one of the last places to lose fat.
Now that we’ve got that out of the way, let’s move on to specific strategies for getting rid of a mommy belly.
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The first thing you need to do is determine if you have diastasis recti (DR). Research shows that up to 60% of women will experience separation of the abdominal muscles after giving birth. You can also get diastasis recti after a cesarean.
Finding out if you have DR is important because certain abdominal exercises can further weaken the connective tissue in your abdomen and worsen your abdominal separation.
This is a simple test you can do to see if you have a rectus abdominis. It also explains why you need to take care of him from a medical point of view.
If you determine that you have DR, you should focus on closing your abdominal cavity and strengthening your core muscles as quickly as possible.
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Remember when I mentioned that to lose belly fat you need to burn more calories than you currently burn?
Well, you might think that the only way to burn extra calories is through exercise. But what if I told you that there is an easier way?
The best way to burn extra calories is to increase your daily activity and decrease your sedentary time.
If you think about it, most of us can only exercise for an hour a day (at best). Even if you exercise 1 hour a day, it would still be 23 hours without exercise.
Diet Lose Stomach Fat
If you sit around doing nothing for the remaining 23 hours, you’re missing out on a great opportunity. (Not counting the 6-8 hours of sleep you get, of course.)
Studies show that the calories burned from this type of movement can actually add up throughout the day.
This type of movement is known as NEAT or non-exercise activity thermogenesis. NEAT is a neat way to tell how many calories your body burns with daily activities.
So even if you don’t exercise regularly, the best thing you can do is enjoy NEAT!
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The third thing you need to do to lose body fat is to take care of your nutrition. While movement and exercise are important, this is just the icing on the cake.
The good news is that there are two nutrients that can help improve your nutrition, control your appetite, and reduce the number of calories you consume.
Protein is one of the three main nutrients you get from your diet. Contains amino acids that help build almost every tissue in your body.
But that is not all. Protein has many benefits that are beneficial in helping you lose weight.
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And if you want to learn about protein powder supplements, check out my post on protein in pregnancy.
Fiber is an insoluble carbohydrate. In other words, your body cannot digest fiber, so it passes through your digestive system and helps regulate bowel movements.
So, consuming a high fiber diet can play an important role in helping you eat fewer calories and lose fat.
It’s important to identify where you’re consuming unnecessary extra calories on a daily basis.
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If you can cut them all in half, you’re well on your way to losing body fat!
Not just any type of exercise – I’m referring to exercise to build strength and lean muscle mass.
Resistance training is the only way to build lean muscle tissue, which is extremely important for health, fat loss, and overall postpartum recovery!
All you need to do is learn basic compound exercises. Compound exercises are movements that train multiple muscle groups at the same time. That way, you’ll build more muscle and strength while burning more calories.
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If you’re looking to start resistance training, check out my article on postpartum strength training for new moms.
If you have a lot of fat in your lower belly, you may also have a lot of visceral belly fat.
This is why a panniculectomy (also known as a tummy tuck or tummy tuck surgery) or liposuction will not help reduce your risk.
The mother’s stomach does not go away on its own. You must actively work to get rid of any excess weight through a combination of diet and exercise.
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It’s not just for aesthetic reasons. Excess abdominal fat (especially visceral fat) has been linked to major diseases such as diabetes and heart disease.
Also, it may never completely go away if you have a lot of weight to lose.
Mummy dog is different from a protruding belly. A pouch is caused by a separation of the abdominal wall, called diastasis recti. But like the mother’s belly, the mother’s dog cannot run away from itself.
It depends on how severe your breakup is, but you can start to see significant improvements in your mom in as little as 6 weeks.
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Whether you’ve had a vaginal delivery or a C-section, the approach you need to take to lose belly fat is no different.
It is still important that you eat fewer calories than your body needs and burn more calories than normal on a daily basis.
If you finally decide to undergo a surgical procedure, remember that it is not a substitute for healthy eating!
It takes a combination of a healthy diet, reduced calorie intake and regular physical activity.
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Brittany Robles is a full-time OBGYN, NASM-certified personal trainer, and health and wellness expert. She has a degree in public health in maternal health with a special interest in exercise and nutrition. She is also a co-author of The White Coat Trainer. Learn more about it here. Welcome to the best online resource for Oscar middle names. One of the things that parents-to-be constantly think about is cute names to give their kids. Among the names you are considering for your baby, Oscar might be at the top of your list. Of course, the name is perfect for your little boy,…
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