How To Lose Baby Belly Fat After Pregnancy

It’s no secret that most woman are left with a few extra pounds of baby fat on their tummies after giving birth. Now, you’re probably wondering how you can lose this unwanted baby belly fat, having just been through a pregnancy. Well, the good news is that while getting back in shape takes focus and determination, you can lose these pregnancy pounds relatively quickly, by following this simple two week post pregnancy fitness program.

Post Pregnancy Fitness

This program includes strength training exercises using a stability ball, intensive cardio, and an adjusted diet plan. If you adhere to the program diligently, you can lose your baby belly fat in just two weeks.

Before you get started with the program, you will need to buy a stability ball. These retail for about $30 in most sporting goods stores. Most women will need a 22 inch (55cm) ball, but if you are under 5’1 (1.55m), buy the 18 inch (45cm), and if you are over 5’8 (1.73m), go for the 26 incher (66cm).

A study at the Sacramento State University found that people who use stability balls to do stomach exercises, develop twice the number of muscle fibres compared to those who do regular crunches. This will help you lose baby belly fat quicker, so your 30 bucks will be money well spent!

You’ll find a number of exercises in the manual that comes with your stability ball, but we want to highlight a couple of exercises that are especially helpful for losing belly fat.

Reverse Crunch

The first stomach exercise is the reverse crunch. Lying on your back, hold the ball between your legs and lift it 3 to 6 inches (7 – 15cm) off the floor. Hold it for one second, then lower and repeat.

Reverse Crunch with Stability Ball for Abs

Reverse Crunch with Stability Ball

Rock and Roll

The second exercise is the rock and roll. Get on your knees and put your elbows on the ball. Then lift your body until you are on your tip toes at a 45 degree angle to the floor. Hold this position for one second, relax, and repeat.

Rock and Roll with Stability Ball

Rock and Roll with Stability Ball

Cardio Exercise

Cardio is an important component in this program. Try to do a 45 minute cardio workout at least 3 times a week, to help burn the excess belly fat. This can include swift walking, jogging, cycling, or using any cardio machine at the gym.

Diet Plan

The final component is to change your eating habits. Try to eat 500 calories a day less than what you would normally need to maintain your weight. For example, a 5’4 (1.63m), 140 pound (64kg) active 28 year old woman, would need 2400 calories to maintain her weight. So her diet should contain 1900 calories a day, for the two weeks she is on this program.

Finding ways to reduce the calories you consume for a short period of time, is actually easier than you might think. For example, making your latte with skim rather than whole milk, saves 120 calories. You can live with that for two weeks, right? Other substitutions include eating air popped popcorn instead of potato chips, which saves 95 calories, or substituting your traditional “fruit on the bottom” yogurt cup, with a cup of sliced strawberries and a cup of fat free vanilla yogurt, will save 105 calories. By making 4 to 5 of these substitutions a day, you’ll be well on your way to losing your baby belly fat.

We totally understand that when you have a new baby in the house, it can be difficult to find the time and energy to invest in a new exercise and diet program. But, if you really want to lose your baby belly fat quickly, follow this guide and you’ll be back in shape before you know it!

If you have any questions, or you followed this program after your pregnancy, let us know how it went, in the comments below.

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