8 Simple Exercises To Reduce Tummy Fat Post Pregnancy

Your baby is in front of you now and you don’t need to just feel but see him right there! But why do you still feel that heaviness in the abdomen? Yes, the fact that your baby is now not there, doesn’t show up. Your tummy is still in that expanded form! If you don’t start exercising to reduce your tummy fat soon after pregnancy, chances are you will have it for years together. So, act now, learn and do exact exercises to reduce tummy fat post pregnancy.

Is it safe to exercise after pregnancy?

This is what comes to your mind as soon as you read ‘exercise post pregnancy!’ But it is almost always safe to start doing light exercises like walking and easy yoga poses to lose weight after pregnancy. Yes, for vigorous exercises, you must wait for at least 6-8 weeks or longer based on your doctor’s advice.

Because your pregnancy is (or was) unique to you, your complications too are unique. So, it is suggested, before doing exercises to reduce tummy fat post pregnancy, first consult with your doctor and then proceed forward.

If your doctor gives you the green signal, start doing these exercises and reduce your belly fat after pregnancy.

What Exercises to do to Reduce Tummy Fat after Pregnancy?

Start with walking soon after giving birth to your baby. Gradually move to some simple yoga poses, especially ‘Pranayama’ breathing exercise that not only boost your metabolism and make you stress free but also reduce your tummy fat.

1. Pranayama to Reduce Tummy Fat after Pregnancy

Deep breathing exercises taught in Yoga are excellent ways to regulate your metabolism. When you breathe just the right way, you take in more oxygen. This burns more calories. All your body systems get awakened and you spend more energy, more calories. Thus, you lose weight. Certain Pranayama exercises work directly upon abdominal area such as Bhastrika and KapalbhatiPranayama. Do them and lose belly fat even after pregnancy

How to do Bhastrika Pranayama?

• Sit on ground or mat in crossed legged position. Be comfortable with a straight spine.
• Close your eyes and place your hands over your crossed legs
• Inhale deeply
• Exhale
• Repeat for 8-10 times
• Now do this faster- inhale deeply and exhale faster
• You will feel like bellow that is used to blow air into a fire.
• Initially do this for 1-2 minutes
• Gradually increase this to 5 minutes. Never do more than this.

How to do Kapalbhati Pranayama?

• Sit comfortably on ground or mat with your legs crossed (Padmasana or Sukhasana)
• Place your hands on your knees and relax
• Inhale deeply and exhale
• While exhaling, take out all the air from your lungs and abdomen. Your abdomen contracts when you do this.
• Now breathe by focusing just on exhaling. You will breathe in naturally, you need not focus on it.
• Exhale with force making a hissing sound from nose
• With each exhalation of breath, your abdomen contracts
• Keep exhaling forcefully like this for the count of 20. This makes one round
• Initially do 1-2 rounds only
• Gradually increase the rounds as per your comfort and convenience

Kapalbhati Pranayama has two major benefits. One, it detoxifies your lungs to purify your respiratory system and second, it reduces belly fat.

2. Kneeling Pelvic Tilt to reduce Belly Fat Post Pregnancy

This is one of the easiest exercises that you can do after pregnancy and target your tummy fat in the most effective manner. It tones your tummy and strengthens your abs, just what you need to reduce that post-delivery-belly!

• Get into four point kneeling position. Your lower leg- from knees to toes- touch the ground behind you and your palms rest on the floor just beneath your chest, straight down from your shoulder
• Keep your back relaxed and straight, don’t bend it
• Inhale deeply
• While exhaling, pull your tummy upwards along with your abdominal muscles. Your back gets rounded
• Release your back slowly and drop your tummy while pulling down your lower back
• Repeat 5-10 times

3. Kegel Exercises After Pregnancy to reduce Tummy

These are the pelvic floor exercises. As the name suggests, Kegel exercises are done to strengthen the muscles of the pelvic area or the lower abdomen. After pregnancy, pelvic muscles get weakened and Kegel exercises help a lot to tone your abdominal area. Toned tummy obviously isn’t a fat tummy!

• Lie down on your back and bend your legs from knees. Your feet should be flat touching the ground while knees are up and together
• Squeeze your pelvic muscles, tighten them gently and then relax them.
• You may also do this exercise while sitting or standing
• Initially squeeze your pelvic muscles only for 2-5 seconds. Gradually increase the period and take it to 15-20 seconds.

4. Leg Raise Exercises to Reduce Tummy Post Pregnancy

Leg raises or leg lifts are one of the most effective ways to lose fat from abdominal area. These exercises work to strengthen your weakened belly muscles, more so after pregnancy. You will not only tone the leg muscles but also lose that belly fat, making you fit and fabulous post pregnancy.

Start with Single Leg Raises

• Lie down on your back on the floor.
• Take your arms behind your head.
• While breathing out, raise your right leg off the floor.
• Hold it midway at about 45 degrees angle for 3-5 seconds initially.
• While breathing in, lower your raised leg.
• Repeat with the left.
• Do 5 times each with both the legs

Do Double Leg Raises

• Lie down on your back on the floor.
• Take your arms behind your head.
• While breathing out, raise both your legs off the floor.
• Hold at 45 degrees for 5-7 seconds or more if you can
• While breathing in, bring them down
• Repeat for 5-10 times

Scale up to Advanced Leg Crunches

• Lie down on your back on the floor.
• Take your arms behind your head.
• Bend the legs from knees at 90 degrees, feet remain lifted
• While exhaling, lift the head with support of your hands beneath and bring the shoulders up towards the knees while pulling in the knees together
• While inhaling, go back to the original position
• Repeat 5-10 times

Legs and Hands Raises

• Lie down on back and bent the knees at 90 degrees, feet remain up in the air
• Raise your hands up, they remain straight parallel to each other, perpendicular to your body.
• While inhaling, extend your left leg out and right hand up above the head
• While exhaling, bring hand and leg back to the original position
• Now extend your right leg out and left hand up above the head while breathing in
• Come back to original position while breathing out
• Repeat for 5-10 times

5. Crisscross Crunch to Reduce Belly Fat Post Pregnancy

Along with your lower abs, you also need to work out your upper abs so that you get a real flat tummy. Crisscross crunch is one of the best exercises for this.

• Lie down on back and bent the knees at 90 degrees
• Place your hands behind your head
• Keep elbows wide open
• Lift your head along with right shoulder and bring them towards your left knee while pulling in the knee. Try to touch the right elbow to your left knee
• Now bring the left shoulder to the right knee while pulling in the knee and touch it with the left elbow
• Keep repeating for about 1-2 minutes

6. Pilates and Core Exercises after Pregnancy

You can do these exercises to strengthen your core and lose belly fat after 8-12 weeks of giving birth to your baby. If you have had a C-section, wait at least for 12 weeks and then talk to your doctor. Once given clearance, you can do these Pilates and core strengthening exercises to get back your pre pregnancy body.

 Half Roll Back Pilates

• Sit up straight with your knees bent and your feet flat on the ground, hip remain distance apart. Keep your bent legs at a comfortable distance away from your body.
• Stretch your arms in front of your shoulders
• Bring your navel in towards your spine while rolling your lower back away from your hips. Initially roll back only that far which is comfortable for you
• Inhale and stay in the position for a while, a couple of seconds
• Come back to the original position while exhaling
• Repeat 3-5 times

Toe Taps

Toe tap exercise is a basic abdominal exercise that works out your abdominal muscles isometrically. Isometric exercise or those types of strength training where the joint angle and muscle length don’t change during contraction. This is a good exercise for new mothers who have had C-section delivery.

• Lie down on your back
• Keep your arms next to your sides. Your palms should touch the floor.
• Bend your knees to stack them over hips at 90-degree angle. Your thighs should remain perpendicular to the ground while your lower legs are parallel to the floor.
• Now lower your left foot towards the floor and tap your toe on the floor lightly. Immediately pull your leg back to the original position.
• Repeat with your right leg and then again with left leg
• Repeat the exercise for about 10-20 times or as much as you wish to

Pilates One Hundreds exercise to reduce belly fat

It is called hundreds exercise because you hold the exercise for 100 beats. It increases your torso stability and makes your abdominal muscles strong.

• Lie down on the floor or mat
• Lift your knees and bring them to your chest, hug them with both your hands
• Lift your head, neck and shoulders and bring them close to your bent knees.
• Release the knees and stretch your legs keeping them straight diagonally up in the air. Your hands now rest at your sides
• Your head, neck and shoulder remain up in the air, as were in original position
• Now thump your hands vigorously up and down while breathing in and out, inhale deeply for 5 beats, exhale forcefully for 5 beats.
• Your arms keep moving up and down vigorously while you breathe in for beats and then breathe out for 5 beats.
• You need to do 10 rounds that will make it hundred

7. Bridge Exercise to Lose Belly Fat Post Pregnancy

This is not only to lose tummy fat but also to strengthen your core. After pregnancy, you badly need to work upon your core as it gets destabilized and has weakened muscles. Bridge exercise will work your hips, glutes, core, and hamstrings apart from helping you to reduce tummy fat.

• Lie down on your back
• Let your arms rest at your sides, palms down
• Bend your knees at 90 degrees, feet remain firm on floor, close to hips
• Now lift your hips towards the ceiling as high as you are comfortable with, tilt your pelvis and pull your navel towards your spine. Feet remain firm o n floor
• Keep your shoulders touched with the floor
• Stay in the bridge position for few seconds and come back to the original position
• Repeat for 5-10 times or more

8. Forearm Plank to Lose Strengthen Core Post Pregnancy

Planks and side planks are excellent exercise to do to strengthen your entire core. This also engages your abdomen well. You can get flat tummy faster when you do planks with other exercises.

• Get into plank position. For this lie down on your stomach and raise your whole body on the support of your toes and forearms. Back remains straight, forearms on floor, legs extended with toes touching the floor.
• Hold the position for 30 seconds to 1 minute. Keep the hips up and abs tight.
• Lower down the knees to the floor. Rest for 30 seconds
• Repeat and do repetition of 4-5 planks

Doing all the above exercises along with having healthy diet will sure help you reduce tummy fat post pregnancy.

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How To Lose 8 Kgs Weight In 7 Days

Are you looking for the fastest way to lose weight? Are you having a big party in a couple of weeks time and are looking to get into skinny clothes that fit your properly? Are you going out on a date in a couple of week’s time? Whatever be the reason that you are trying to lose weight, you have come to the correct page that will provide you with the ideal tips that will help you to easily lose weight in a week’s time.

It is important for you to find the right kind of weight reduction method to get back into shape and never fall prey to diet pills and weight loss supplement advertisements that you come across on television channels and the internet. If you are able to combine a proper and healthy diet with an exercise regime, then this could be your passport to the fastest way to lose weight and that too naturally. The first and foremost thing that you should remember is that you should not skip meals or eat at irregular times in any weight loss plan. If you ever thought that skipping a meal or two an eating a hearty meal only once a day is never going to help in reducing your weight. Also, make sure that you set realistic weight loss target goals before beginning a weight loss program and try to achieve the set target. Always bear in mind that you can only stretch your body to a certain limit with rigorous exercise routines and a well balanced and healthy diet plan.

One of the most popular and commonly followed diet plans of many weight loss enthusiasts is the General Motors diet plan and this plan is the best plan that you can come across on various sources that will provide you with the fastest way to lose weight and that too naturally without intake any other health supplements or diet pills. General Motors is one of the leading car manufacturing brands and they have come up with a renowned and successful General Motors Diet Plan or GM Diet Plan that is followed by many other companies as well as educational institutions as it will help in improving the well being of people working in an office or a school or a college or any other industry. The GM diet plan is found to be successful in people of all age groups and there are even claims that people have been able to lose 8 kilograms of weight within a week’s time by following the diet plan from GM.

There are quite a lot of people who are a bit plumper for their liking and are looking at different ways to lose weight without putting in a big effort. There have quite a lot of people who have tried various options like yoga, workout in the gym, running, jogging and regular exercise to reduce weight but have not been able to get rid of the excess fat deposits on their body and to reduce their weight. If your bulkiness is your worry and you would like to shed off those extra kilos from your body, then GM diet could be the answer to all your weight problems.

GM Diet Plan Chart

If you are ready to go on a GM diet plan, the first thing is that you need to do is to get your mind ready for the diet regime that you are going to follow. Only if you have a controlled and peaceful mind will you be able to be successful in this weight loss plan that offers you the fastest way to lose weight. The diet plan is for one week and through this diet period you will only be allowed to take specific foods as prescribed in the diet plan for each of these seven days. It is believed that you will be able to reduce about 5 to 8 kilograms in weight when you follow the diet plan exactly as mentioned below.

The most important thing that you need to realize in this fastest way to lose weight is to not stay hungry at all. This will do the opposite and instead of your plans to lose weight you might end up gaining a few extra kilograms. This plan suggests you the right amount and the right quantity of food that you can intake in order to make you feel you are full always. You might be curious thinking of how a diet plan will work when you are allowed to eat and that too at a specified amount. Also, many people who took this lose weight diet program from GM were puzzled on how a diet program that does not ask you to fast will help in effective weight loss. But, there is nothing to worry about in this diet plan as it is a sure shot procedure that will help you to reduce your overall body weight by 5 to 8 kilos in about a week.

Day One

The first day is the most important day in your GM diet plan program. You are just stepping into the world of knowing how you can reduce your body weight and that too in 7 days time. The GM diet plan says that the first day of the diet must be a complete fruit diet day. You have the option of eating all the fruits that you possibly can and also take in whatever fruit that you like. But, it is important for you to make sure that you avoid bananas from your fruit list on day one. Some of the suggested fruits that you can take on the GM’s weight loss diet plan are watermelons and cantaloupe. You are also supposed to drink about 8 to 12 glasses of water on day one and make sure that you do not even touch any other food items, not even raw or boiled vegetables. If you need this plan to work effectively in your body, then you should only consume various kinds of assorted fruits throughout the day. If you feel hungry, try to eat more fruits and of course drink water.

Day Two

If day one was a day that gave you the opportunity to binge on your favorite fruits, then day two provides you an opportunity to eat only vegetables throughout the day. You can take in the vegetables that you like both in the raw state and in cooked state. But, it is important for you to make sure that you do not use any sort of oil while cooking vegetables. Consuming boiled vegetables are also a good option. You can take any vegetable that you like including potatoes. But, it would be safe for you to try out the boiled potatoes early in the morning itself so that the carbohydrates get burnt during the course of the day. Some of the common vegetables that are good to be consumed on day 2 of the lose weight diet regime are: cooked beans, raw and cooked carrot, broccoli, cucumber, boiled bottle and ridge gourd, lettuce, boiled cabbage and so on. There is no doubt that your digestive system will completely undergo an overhaul by the evening and you also would need to visit the toilet more times than before. Make sure that you do not miss out on your daily dose of 8 to 12 glasses of water along with a strict veggie diet on day two.

Day Three

The third dray of your GM weight lose plan will allow you to take both vegetables and fruits for the entire day. Make sure that you do not touch potatoes in the veggie section and also make sure that you do not consume bananas from the fruit section. You have the option of going for a fruit diet in the morning followed by a veggie diet in the afternoon and a fruit diet in the evening followed by a veggie and fruit diet at night. The options and the permutations and combinations of consuming the fruit and vegetable diet or combination of both the diets is totally left to your disposal. You can decide on what you would like to have provided it is fruits and vegetables. Never miss the option of drinking 8 to 12 glasses of water even on day three as well.

Day Four

Day four would interest dieters looking for the fastest way to lose weight as it is filled with a banana and milk diet. Yes, you need to take at least a minimum of 8 to 10 bananas throughout the day and are allowed three glasses of milk. You might be a bit worried if this diet will make you feel hungry. But, on the contrary, you will feel quite full with this diet plan at the end of the day. You need to divide the bananas and the glasses of milk properly so that you do not feel any kind of starvation on the fourth day of GM diet plan regime. Consuming a banana and a glass of milk in the morning followed by a couple of bananas during the midday will be an ideal start to day four. You can take a glass of milk and two bananas for lunch on day four. You can also take a couple of bananas in the evening or even three bananas and then take a couple of bananas and a glass of milk at night. There will be no sign of hunger at all throughout the entire day if you follow this simple day four regime.

Day Five

If you love having a feast, then day 5 of the GM’s lose weight diet plan offers you the opportunity to a feast on day five. It is the day when you can have a cup of rice for lunch and take about six to seven tomatoes throughout the day. As there is every chance of producing a lot of uric acid in your body, it is ideal for you to increase the water level from 12 glasses to 15 glasses on day five.

Day Six

You are in for another feast day on day six of the GM’s diet plan. Here too, you will be allowed to take a cup of rice in the afternoon for lunch and you also need to stick on to a vegetable diet for the rest of the day. It is also important for you to make sure that you take at least 8 to 12 glasses of water on day six as well. This is the penultimate day of your seven day GM diet plan regime and you are sure to feel quite lighter than before by the sixth day. There is no doubt that you will also be improving your digestive system completely with this seven day diet plan from General Motors.

Day Seven

This is the last day of the lose weight diet plan from GM. Here, you are allowed to take a cup of rice and all the veggies that you would love to eat along with the fruit juice of your choice. This is considered to be the best day of your entire diet regime as you have the option to eat all the vegetables that you like and to flush it off by consuming the fruit juices of your choice.

There is no doubt that you will see a considerable amount of weight loss in  your body and you have done nothing other than following a strict fruit and vegetable and drinking water diet plan. There are also quite a lot of benefits that you gain from the GM diet plan. You will see your face to glow even better than before and also will improve your digestive system. The best advantage though would be that you would see a reduction in your body weight by about 4 to 5 kilos or even more.

So, for all the overweight people who are starving their stomach away to lose excess weight, try the healthier and fastest way to lose weight by following the simple GM diet plan.

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