Women who have Cesarean sections to give birth may struggle post-partum to get rid of C-section belly fat. According to Pelvic Health and Rehab, nerve damage is a common problem following a C-section. If you want to lose weight, the premise is simple; burn more calories than you consume, recommends the Centers for Disease Control and Prevention.
For optimal results when it comes to slimming down after a C-section, WebMD recommends following a diet that incorporates a wide variety of different types of foods.
Be sure to eat plenty of milk, yogurt, fruits and vegetables, healthy fats, and lean proteins, like fish, chicken, and beans, recommends WebMD, for optimal results when it comes to fueling up and slimming down. According to Hansen, "drinking enough water each day can help prevent dehydration, and may aid in weight loss." In fact, Hansen reports that drinking plenty of water can help fill you up, and may make it less likely that you feel the need to snack on unhealthy junk foods like chips, pastries, and candy. In addition to aiding in weight loss, breastfeeding can also strengthen the baby's immune system and may provide other important health benefits. Once you are working on reducing the fat in your belly and making steady progress, you should begin a regimen of exercises targeting this region. In Exercise Testing and Prescription, the American College of Sports Medicine reports that women who have undergone a C-section should start with low-intensity cardiovascular exercise.
Remember that with all forms of cardiovascular exercise, these activities are unable to specifically target fat loss in the belly, but instead will result in overall weight loss. While toning the lower abdominal region may not result in significant fat loss, it can make the area appear leaner by tightening loose muscles.
Glute bridges are a great exercise that help tone the abdomen without applying pressure to the C-section incision site. Making changes to your diet and exercise can be helpful for those who want to tone their belly after a C-section.
Despite this being my second contest and being a TT 'card-carrying member' for just over half a year, I have not shared the real reason that I was drawn to TT in the first place. The second reason I stuck with TT had to do with a call I heard between Holly Rigsby and Craig Ballantyne. That prompted me to make the real leap to TT; to join the TT family and make this a way-of-life. To make sure that I could document progress on the baby belly in particular, I took my before photos in a bathing suit that sits lower on my abdomen (as compared to the last contest) so there was no way to hide the protruding belly. For the first two-thirds of the contest, I used TT Buff Dudes Hot Chicks followed by TT Synergy; both of these TT programs combine weight-training, bodyweight moves and interval training.
In week 9 of the contest I injured my back (not from TT) and while it ended up being a minor strain, it took me out of training for a week.
One of the most interesting things that I learned about myself this contest had nothing to do with any of the goals I had set for myself. Based upon the goals I set for myself, the result of this contest that I am most proud of is the appearance of my legs. I've lost 6 of the 7 lbs that I set out for my goal; I know it's not really about the weight but about the fat loss so I was actually not sure whether I'd really be able to lose those pounds or not. As for the C-section scar, internal scar tissue and pregnancy belly remnants, I've lost additional fat in the lower abdomen with a visible reduction in the belly. After a cesarean section, it might feel impossible to get your body back into pre-baby shape. If you had a c-section in the last six months, after your doctor's okay, begin with only one or two abdominal strengthening exercises before slowly building up to more. This pooch of belly fat along the lower abdomen causes a good deal of concern, at least from an aesthetic standpoint.
Nerves that are cut or entrapped following a C-section can result in pain during transitionary movements, such as going from a seated to a standing position, notes Pelvic Health and Rehab.
And while this can be helpful in certain circumstances, it is a serious "no-no" for who are looking to shed C-section belly fat. While this is an important recommendation for all women, states Hansen, it is especially crucial for those who are breastfeeding.


Superfoods - which are nutritionally dense and low in calories - may be especially helpful when it comes to providing you and your baby with important vitamins and minerals, yet keeping your 1800 calorie budget in check.
News and World Reports suggests drinking at least half of your body weight in fluid ounces. Pelvic Health and Rehab recommends waiting at least six to eight weeks after your C-section to start a structured exercise program. Walking, swimming, or riding a bike for 30 minutes three times a week is a great place to start, notes the American College of Sports Medicine. As weight loss become more substantial, however, you should be able to notice reductions in preferred areas. For optimal results when choosing resistance training exercises following a C-section, look for those that target the lower abdomen, without requiring you to put weight or pressure on this body part. Remember, however, that your pregnancy lasted nine months, and it may take just as long to get your body back to its pre-pregnancy shape.
Of course, fat loss was one of my objectives but until I got into TT I didn't really understand how it could help me with that. Each time I did a plank for those first several weeks, I felt such a painful feeling internally at the site of and nearby the incision scar. Until I did that first plank, I did not know the extent of the scar tissue and muscle damage resulting from those two C- sections.
The topic for the call was right on target for me ' it was about getting that body back after pregnancy, particularly for women that had experienced one or more C-section deliveries. I'm not very good at figuring out what is attainable in a 12-week time frame, but I figured I could make progress on each of my goals and probably achieve or come close to achieving the desired weight loss goal. To play it safe, I eased back into my workouts with a beginner bodyweight program for women (TT Female Bodysculpting). How crazy would it be if I just ignored this new style interval' Maybe it wouldn't be crazy, but it would be really, really lame.
I have always wanted to see muscle definition on my legs from the side ' it is a look that I've always liked but in my recollection have never had ' and now I have it!
My back is still a work-in-progress but I am hoping that with all the chin-ups, pull-ups (with assistance, yes) and push-ups that I am doing these days that this too will show continued muscle development. But take heart, a little dedication and patience goes a long way in getting your body back. If it has been more than six months, begin abdominal strengthening at a beginner's level and progress slowly.
Begin on your stomach with your palms on the floor next to your shoulders and elbows tucked into your ribs. While some personal trainers may tell women who have had a C-section that the fat is impossible to lose and they will never have a flat tummy, this is not entirely true. If the skin around the belly can be pinched and skin pulled away, then the problem is not fat. Unfortunately, this pain can make it more difficult to engage in regular physical activity, which is a must when it comes to losing body fat and toning lose skin. A woman who weighs 160 pounds after her C-section, for example, should aim for 80 ounces of fluids each day. From these C-sections I carry a scar and of course obviously there is scar tissue under the skin.
I decided that if I continued with the overall bodyweight workouts that TT was prescribing, I would be doing something good for my body. It talked about how despite the surgical damage sustained from a C-section, that it was more-than-possible to get back an abdominal region that didn't speak loudly of pregnancy and C-section. I had so much fun with these workouts that I decided to wrap up the last two weeks of the contest with a bodyweight only workout. With the new muscle definition also came the loss of most, if not all, of the 'lumpy' texture from the sides of my upper thighs.
Halloween candy and a week- long visit to a family-member's home over Thanksgiving where candy wasfreely available almost derailed my 'healthy eating' goal completely.


Although, if I haven't don't any planks for awhile, I do feel some pain when I start them up again but it now feels just like a little twinge that goes away quickly. While studying at Tulane University’s School of Public Health and Tropical Medicine, she specialized in both nutrition and maternal and child heath.
While pregnancy itself takes a toll on your pelvic floor and abdominal muscles, c-sections cause even more stress to this area.
Be sure to wait at least six to eight weeks before beginning to ensure proper healing of your body.
Cut out as much processed foods as possible while increasing the amounts of produce, lean meats, and healthy fats. Walking, like most exercise, can help lift your mood and increase your energy, much needed with all those sleepless nights.
Hold a pushup position with knees on the floor for as along as you can, making sure your abs are contracted the entire time and your back is straight. Lift up your head and neck, not so much that it strains your back, and suck in your abs as if you were trying to lift your pelvis off the floor. The key for these women is in determining the source of the pooch and then dealing with it. The first time I did the Phase 1 workout, I discovered that I had to run for 2 minutes at an '8' and then drop my intensity to a '3' for 2 minutes. I don't remember when I first noticed this lumpiness on my thighs but let's just say that it had been there for quite awhile but now I don't see it anymore!
Some women report that their abdomen feels differently afterwards, due to scar tissue and nerve damage. Okay, so Craig is always talking about 'long, slow boring cardio' and my whole life the only cardio I've ever done regularly (unless playing soccer or running track) has mbeen to speed walk.
If you don't enjoy walking solo, grab a friend, your husband, or join a stroller walking club in your area. If this is you, it may take longer to find the ability to contract and utilize these areas of your abdomen.
So while I have watched joggers move by at a pace that seemed quite slow for a run, for me, cardio was always about walking super fast.
Stop and consult your doctor if you feel any pain as a result of abdominal usage, as this may be an indication of undiagnosed complications. Do these daily, or as often as you are physically able, to begin restoring your abdominal muscles and promote healing. Lift your hips off the floor and toward the ceiling while pushing into your heels for stability. Continue to restore your abdominal and pelvic floor muscles by utilizing Pilates or yoga exercises.
Hold this position for 30 to 45 seconds, lower your body, and repeat three to five times several times a week. Then two workouts later in Phase 1 of the BW Manual I discovered that I had to do cardio for 15 minutes at a pace that I could sustain for that time, but it had to be fairly intense. It may even tighten your pooch, as nursing contracts your uterus and helps it return to pre-baby size.
However, I could relate to the idea of 'long, slow and boring' based on the joggers I had seen. But what I also knew about myself was that as much as I thought those joggers were moving slowly, I couldn't run that distance or for that length of time at any speed. The 1 minute intervals already pushed me to the limit on running; running for two minutes was going to be quite a challenge.
And without TT pushing me to try new things and helping me build up my endurance, I would never have even tried to run for anything more than a sprint and I still would have *known* that I could not do it, anyway.



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