Tips to get back your body figure after pregnancy

Tips to get back your body figure after pregnancy

What happiness, a baby was born but how to find my figure?

During pregnancy, the body undergoes significant changes both metabolically and hormonally. It is a “cataclysm” within your body that will give priority to the development of the fetus. Inevitably the body changes to accommodate the future baby.

get back your body figure after pregnancy

Reason to Gain much weight during pregnancy

After giving birth, many young mothers face the same problems. Their body has changed, and they are having difficulties regaining the figure they had before becoming pregnant. The pelvis has enlarged, the uterus has grown in size, fat has accumulated around the hips, and sometimes some water retention persists.

Although most moms are concerned about this, it is perfectly normal. It often takes a year to regain the figure before your pregnancy.

How to get back in shape and shapes faster?

Make 3 balanced meals a day, taking the time to eat calmly. That avoids snacking, gives energy, often lost after childbirth, and removes the anxiety of knowing that we are not doing what it takes to get back in shape.

Take a little time each day to do some suitable exercises that will restore your tone and allow you to regain your figure more quickly. A small routine of fewer than 15 minutes at the right intensity is enough for your body to become toned again and lose the few centimeters accumulated during pregnancy.

In addition to muscle-strengthening exercises, take the baby for a short walk each day. It is a way to get back in shape after childbirth.

Slimming menu

1- Food Menu

Breakfast

  • 100 g wholemeal or integral bread
  • 100 g of natural white cheese
  • 125g kiwi
  • 1 unsweetened tea or coffee

Alternative

  • 100g fruit muesli
  • 200ml skimmed milk
  • 1 unsweetened tea or coffee

Morning snack

  • Unsweetened brewed green tea
  • 1 natural yogurt 0%

Lunch

  • 175g white rice
  • 150g chicken fillet
  • 200g broccoli
  • 20ml virgin olive oil

Alternative

  • 175 g cooked pasta
  • 75 g canned tuna
  • 100g tomatoes
  • 100 g corn
  • 20ml virgin olive oil

Afternoon snack

  • 1 unsweetened infused herbal tea
  • 150g apple or strawberries
  • 100 g plain white cheese 0%

Having dinner

  • 150g steamed cod
  • 200g cooked green beans
  • 150g boiled potatoes
  • 20ml virgin olive oil

Alternative

  • 150g minced beef steak
  • 100g lentils
  • 100g carrots
  • 20ml virgin olive oil

Evening snack

  • Unsweetened infused herbal tea

Post-pregnancy fitness routine

Example of a bodyweight training program

It is a cross-training style circuit that you can do at home while the baby is sleeping and which only takes 30 minutes maximum.

Jumping jacks – for 1 to 2 minutes

get back your body figure after pregnancy

Sumo squat – 4 x 12 reps

Pelvis raises – 4 x 12 reps

get back your body figure after pregnancy

Push-ups on the knees hands wider than shoulder width – 4 x 12 reps

get back your body figure after pregnancy

Plank – 4 x 60 to 90 sec

get back your body figure after pregnancy

When you have recovered gently, you can move on to another objective by following our slimming training programs, or act on the stomach and waist or target the lower body and our diets associated with these programs: overall slimming, flat stomach , or thighs and buttocks.

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