Attention New Moms: How to Get Your Flat Belly Back!

On April 22nd, 2010, I became a mother to my first child - my son! I am completely in love with my little guy and simply enjoy the little things of life I've been experiencing with him this past month and a few weeks.

Now, it's back to the basics of abdominal exercise to get that waistline back!

If you are a new mom, or a mom who would simply love to have flat abs again - here's some great tips to get you started!

1) Right after delivery, wear a belly band!
If you've had a C-Section, find one that supports you and doesn't hurt your incision area. Wearing one of these bands will help keep your stomach IN before you can do any exercises. The spanx wear that is sold usually in Walmart and Target work just as well. I used the Barely There brand and I was very satisfied how it fit under my clothes and held me in. The point is to have that support in your abdominal area!

2) Get into some form of exercise SLOWLY
I had my son naturally, so my recovery time was relatively short. However, I DID take it easy the first couple weeks, going for only 15 minute walks as I felt comfortable. Start slow. Go for walks with your little one to get some fresh air, rather than power walk and starting too fast that injury could result.

3) Focus on healthy eating habits!
You may be exercising consistently, but you also need to look at your diet. Are you eating enough veggies and fruits? Are you eating lean meats? Are you including low-fat dairy in your daily meals? You can only get results with the formula of diet and exercise. Remember: stay away from diet pills and any significant calorie restricting diets! You will NOT get results!

4) Got the ok from the doc?
After your six week appointment, start with some good abdominal exercises that shrink that little "mommy tummy". Click here for Sparkpeople's BabyFit article - a great reference!

5) Eat well
You won't be able to get those flat abs without healthy eating. However, now is not the time to diet! You need good energy to care for yourself and your new baby! Choose healthy options like low-fat yogurt, grilled chicken, pork, or beef, foods with healthy fats made with olive or canola oil, low-fat or skim milk, fruits, veggies, and the like. Refer to one of the articles here or search for healthy diets for postpartum women on Google or Bing to help get you started.

6) Breastfeeding? You need 500 extra calories!
Breastfeeding DOES help you lose weight; however, you need to allow yourself 500 extra calories a day to maintain your milk supply! This is NOT 500 extra calories from the added 300 you need during pregnancy - it's 500 extra before you were pregnant. Make sure these extra calories come from nutrient - not calorie - dense foods like a turkey sandwich, an apple, and glass of 2% milk.

7) Pull your abs in throughout the day
Imagine your navel drawing into your spine. This teaches your abdominals to hold themselves in and STAY THERE, which is very effective, even if you don't have time for an abdominal workout or you can't do any exercises quite yet. Hold for 10 seconds and release. Repeat throughout the day.

8) Consistency is key!
Yes, having a baby around is very time consuming - however, you CAN make the time! Once you start getting into a routine of working out comfortably, make a point to work your abdominal muscles for 10 minutes 3x a week and 5 minutes 2x a week. This schedule will bring those abs back to their original state, even working towards that desired six-pack!

9) Need time to exercise? Ask for help!
It's tough being a mom, especially a new mom! So when you just want 20, 30, or even 60 minutes to yourself to get your workout in for the day, ask your hubby or family member or even a friend to watch the baby while you work out. If this can't happen, remember that babies do take naps, so if you feel the energy to work out while your little one's asleep, go for it!

10) Keep yourself accountable
Websites that encourage healthy eating and fitness for moms (like BabyFit at Sparkpeople!) are great to keep you accountable. Articles you can read and message boards you can post on will help you have that motivation and encouragement to keep going and stay on track. It's great to pick up tips from other moms just like you!


On a last note: You just had a baby! ENJOY your baby - don't worry about fitting into a bikini so quickly. Your body is adjusting back to your "normal" self, so let your body recover from childbirth before getting back into shape again. Do it slowly, get some support from other moms who are with you in losing the baby weight, and have confidence in yourself! Remember this formula: healthy diet, 30-40 minutes cardio, 20-30 minutes strength training, and 10 minutes of ab work for 3-5 days a week, and you will see results!

Good luck, mommas!