Getting rid of “mother tummy” .
✅ Step-by-Step Guide to Reduce Mother Tummy
🔹 1. Give Your Body Time
- Don’t rush immediately after delivery.
- Wait at least 6–8 weeks (normal delivery) or 3 months (C-section) before starting intense workouts (confirm with your doctor).
🔹 2. Eat Smart (Not Less)
- High-protein foods: Eggs, milk, paneer, chicken, pulses, sprouts → help repair tissues.
- Fiber-rich foods: Oats, daliya, fruits, veggies → improve digestion & reduce bloating.
- Healthy fats: Nuts, seeds, desi ghee (small amount) → balance hormones.
- Hydration: Drink 8–10 glasses of water daily (warm water helps reduce belly fat).
- Avoid junk food, sugary drinks, fried snacks, and processed foods.
🔹 3. Gentle Exercise (Start Slowly)
- Walking: 20–30 mins daily (best first step).
- Pelvic floor exercises (Kegels): Strengthen muscles.
- Deep breathing (diaphragmatic breathing): Pulls in belly muscles.
- Postnatal yoga or stretching (Cat-cow pose, Child’s pose, Bridge pose).
👉 Once your doctor clears you for more:
- Try core strengthening (planks, leg raises, pelvic tilts).
- Light strength training (resistance bands, bodyweight exercises).
🔹 4. Lifestyle & Habits
- Breastfeeding (if possible): Naturally burns extra calories.
- Sleep: Lack of sleep increases belly fat (nap when baby naps).
- Stress control: Stress raises cortisol, which adds belly fat → practice meditation, deep breathing.
- Use a postpartum belly belt (after doctor approval) to support muscles.
🔹 5. Be Patient
- “Mommy tummy” (sometimes called diastasis recti) can take 6–12 months to reduce.
- Consistency with diet + exercise + lifestyle is key.
Avoid crash diets or over-exercising—it can harm your recovery and milk supply.
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