Tight belly after pregnancy


Bringing a child into the world is the most beautiful and intense experience in the world for a woman. Women who play sports are therefore faced with a challenge. As a rule, a longer break is called for, and the usual sport cannot be started again immediately after the birth. For women, the main focus after giving birth is often the regression of the abdomen. The signs of pregnancy should disappear as quickly as possible and the stomach should look nice and firm.

When can I start doing abdominal training?

After the birth, there are usually six weeks in which the "Bonding“Takes place between mother and child. In this phase, strenuous training should be avoided. The focus here is on rehabilitative and above all regenerative activities. On the other hand, easy walks are not a problem and are more recommended.
Then you should start with a training course in which the first exercises for the abdomen appear. However, only the outer areas of the abdominal muscles should be trained first to avoid diastasis recti to avoid. If you start exercising your abdominal straight muscles too early, the abdominal straight muscles may shift and a gap will form in the wall of your muscles. In general, the midwife and doctor should always be asked for advice before starting sports. This is especially important when training the abdominal muscles.

Light abdominal exercises can usually be started two months after the birth. These exercises do not necessarily have to have a direct strength character, but can only contain the coordination and control of the muscles at the beginning. The intensity should be very low at the beginning and only be increased slowly. If you put too much strain on the abdominal muscles, you risk injuries and other health problems.

In addition to exercises for the stomach, exercises for the back and pelvic floor should not be left out. Training the entire trunk is therefore recommended.

Read more about this under

  • Exercise after giving birth
  • Pelvic floor training


At the beginning only the lateral abdominal muscles should be trained.
One exercise for this begins in the supine position with knees bent. The feet are on the floor, the head is resting on a pillow, one hand is on the floor and the other hand is on the stomach. In this position, inhale slowly. During the subsequent exhalation, the shoulders and head are slowly raised off the floor and the hand that was previously on the stomach goes to the opposite knee and touches it. Now the tension is released again and the head and shoulders are placed on the floor again. This exercise should only be done so intensely that every woman feels comfortable. Six to eight repetitions are enough to start with. Both sides should be trained equally to avoid an imbalance directly.

As soon as the doctor gives the "OK", the straight abdominal muscles can also be trained again. A coordination exercise is recommended at the beginning. The starting position is lying on your back, arms and legs are stretched out and the head is in line with the spine. The exercise begins by actively pulling the navel towards the spine or towards the floor. It is very important that the muscles are not inhaled, but rather pulled inwards. Some people will find this exercise harder than others. However, it is a wonderful exercise to train the control of the muscles. This allows the stomach to be trained much more effectively in later strength training. After a further consultation with the doctor and / or the midwife, normal abdominal training can then be started again. Sit-ups, forearm rests and sitting scales are exercises that are easy to perform and strengthen and shape the muscles.

Read more about this under Abdominal muscle training after pregnancy

Diet for a firm stomach after pregnancy

If women want to have a nice, flat, firm stomach again after giving birth, not only training but also diet is important.

In the breastfeeding phase, however, it is very important not to lose too much weight too quickly, otherwise the quality of breast milk will deteriorate. On the way to a flat stomach, every woman must also be patient, as this is a slow process. Fast diets and losing weight are not healthy and more likely to damage the body or, in many cases, lead to a yo-yo effect.

In general, it can be said about nutrition that the composition of the nutrients carbohydrates, proteins and fats can vary depending on body type and weight. Typically the distribution should be 55% carbohydrates, 30% fats and 15% proteins. The higher the weight or the fat layer, the lower the percentage of carbohydrates and the higher the percentage of proteins. The intake of carbohydrates can be reduced to up to 40%, whereby the proportion of proteins can increase to up to 30%. In addition, care should be taken not to consume any single or double sugar (sweets, household sugar, ...). Although these sugars bring energy, they also increase the blood sugar level very sharply and they do not contain any other nutrients. Furthermore, it should be ensured that the body is fed some vegetables every day. Fruit does not have to be consumed every day, every other day is sufficient. Too much fruit means a high intake of fructose, which will cause the blood sugar level to rise over time. When consuming fats, care should be taken to ensure that not only animal fats are in the diet, but also vegetable fats. Vegetable proteins are just as important in food. Animal proteins are most similar to the human amino acids that make up proteins and should therefore not be completely absent. For the muscles, protein-rich foods such as nuts, eggs, fish, red meat, seeds, sprouts and legumes are very important because the muscles of the human body consist to a large extent of proteins.

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  • Wholesome nutrition
  • Weight training and nutrition
  • Muscle building and nutrition

Tighten your stomach through surgery?

After giving birth, women really want their flat stomach back. Nowadays, however, there is often a lack of motivation and time. Therefore, a surgical tummy tuck is an issue for more and more women. However, it is very important to consult a doctor, as such an operation takes place under general anesthesia and is therefore not a minor procedure. Every woman should be aware of the risks of such an intervention and really only consider this option as a “last resort” alternative.

During the operation, an arch-shaped incision is made to tighten the lower abdomen, through which the abdominal wall with the fat is detached from the muscles and pulled down. After removing excess fat and skin, the abdomen appears significantly firmer and flatter. The success of such an operation can usually be determined after a week, when the swelling has subsided. The end result is then visible after six months at the latest, when the healing is complete.

Since this procedure is an operation under general anesthesia, there are also certain risks associated with it. The wound healing can be disturbed, so that the healing process takes a long time. In addition, bleeding, fluid accumulation and sensory disturbances can occur, which must then be treated. Every woman should therefore carefully consider whether such an operation really makes sense or whether there are other ways.

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  • Tummy tuck
  • Liposuction on the abdomen

Strengthen the connective tissue on the abdomen

The connective tissue of our body has important functions. It is responsible for maintaining the shape and shape of the body. In addition, important structures of the body such as nerves, sweat glands, blood vessels and cushioning tissue for the bones are anchored in the connective tissue. In women, the connective tissue is not as well networked as that of men, so dents and deformations can occur. This problem affects many women, especially after pregnancy.

Weak connective tissue can have several causes. It can be favored by insufficient fluid intake, little exercise and poor nutrition. When it comes to nutrition, paprika, all types of cabbage and seeds such as millet and oats are real miracle cures for weak connective tissue. The sufficient supply of fluids should be covered mainly with water. Ideally, sweet drinks should be avoided completely, and juices are only healthy to a certain extent.Exercise is also important for the firmness of the connective tissue, as water and fat are burned and excreted from the cells through exercise. The loss of these two substances allows connective tissue to tighten and renew itself.

The following topic could also be of interest to you: What postnatal courses are there?