You were asked to gain 15-35 lbs. over the course of nine months. That is a significant amount of weight to lose. Women have a much higher blood volume during pregnancy, and that does not vanish overnight. Within the first four to six weeks your postnatal body is considered “normal” in the fact that all systems are back to normal. But you are left with loose muscles, extra fat, fluid retention for breastfeeding and sometimes some cellulite that did not reside on your thighs prior to getting pregnant.
18-20 pounds usually goes within the first four to six weeks (based on a 30 pound weight gain). The 18-20 pounds comes from: baby, amniotic fluid, placenta, blood volume, breast tissue, fat storage urination and the uterus involution. With all of this in mind, notice how hard your body is working in the first few weeks postpartum, it is a super delicate time for their body!
Expect your body to be back at its pre-pregnancy weight around six months postpartum. Anything before that is simply unrealistic.
Your body is remarkably adaptable, and your recovery to pre-pregnancy hormone levels, uterus size, and so on is a postpartum miracle. Your core muscles are just as adaptable, but you have to use all 4 abdominal muscles to make them bounce back. You cannot expect them to bounce back unless you initiate the muscle fibers – by, you guessed it, doing core exercises.
Crunches work the rectus abdominis, not the transverse abdominis. Using the transverse abdominis muscle is a big part of your postnatal abs. The TA is a thick layer of muscle that runs from hip to hip, wrapping around the torso from front to back. The muscle fibers of the TA run horizontally, similar to a corset or a weight belt. These muscles are your true core muscles, and strengthening them will give you power and tone your entire body.
During pregnancy your transverse abdominis and pelvic floor support that baby. So wouldn’t it be wise to work those muscles to get your stomach to go back to the way it was?
Here are three fun and effective workout videos to help get your body back after pregnancy. Whether you had a c-section or vaginal delivery these exercises will help you create a flat, strong stomach. If you’d like to know more about c-sections read more here.
Postnatal SlimDown Cardio 10 minutes
Postnatal SlimDown Abs
Postnatal SlimDown HIIT Cardio 10 minutes
8 Pregnancy Myths You Need to Know, Pregnancy Exercise Guidelines - the Do’s and Don’ts
3 Day Postnatal Jump Start
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