To decrease the amount of body fat after the pregnancy is recommended to follow a low-calorie diet and doing exercises that strengthen the abdomen and back to improve posture, preventing back pain, which is very common after the birth of the baby, due to bad posture during pregnancy and breastfeeding.
You can start doing the exercises to decrease the fat mass from 20 days after the normal delivery and 40 days after the caesarean section, or in accordance with the medical guidelines. Some examples of exercises to strengthen the abdominal muscles after pregnancy are:
Lying belly up raise the hip up to the maximum height and remain stationary in this position for 1 minute and then down to the hip. Repeat the exercise 5 times.
Lying belly up to keep the trunk standing on the ground, while raises both legs at the same time as shown in the image above. Keep your legs elevated for 1 minute, while keeping the tummy muscles contracted. If you need to raise or lower a little the leg until you feel the contraction the abdominal. Do this exercise 5 times repeated.
To remain stationary in the position that shows the image above for 1 minute and then rest. Repeat the exercise 5 times.
Stay in the position that shows the image above and with the legs right next to, go down the hip until you reach almost to the ground, and then lift the body with the force of arms. Go up and down 12 times in a row. When you finish, then do the same 2 more times.
In addition to these exercises, it is important that the woman do some kind of aerobic exercise to burn enough calories and to lose weight faster. It can be rollerblading, jogging, cycling or swimming, for example.
A trainer physical you may make an assessment in person and indicate the exercises more appropriate to the young mother, when the goal is only to recover the physical form, without therapeutic purposes. But when there is diastasis abdominal, which is the separation of the rectus abdominal exercises, the most appropriate are described here.