You can get rid of that flabby tummy after a c-section

One of the Her Vision readers, Worried Fashionista, recently wrote asking how she could get regain her pre-pregnancy shape after having had a baby by caesarean section earlier in the year. Her Vision’s Joyce Nyakato sought advice from the experts to help Worried Fashionista and other women in her shoes

 

 

I had a caesarean birth in April this year. The doctors advised me against “tying”my belly so it’s flabby. I can no longer fit in my pre-pregnancy clothes because my waistline has expanded. I miss wearing my trendy clothes like jeans. Besides, some of my tops are now so ill-fitting that when I wear them, there are gaps between the buttons. It’s embarrassing. 

 

My doctor advised to exercise six months after giving birth. I inquired from a gym near home, but instead of giving me facts, the instructor just down-played my fears, saying ”try this exercise then slowly we progress to this“ or “exercise is good for you, there are no dangers” etc.

 

know that with caesarean section, I have to be careful what exercises I do. However, I have read literature on dangers of getting blood clots, which can lead to death if I don’t take precautions. 

 

Please advise me on the best way to flatten my tummy. Can I start these exercises and how frequently should I do them?

 

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For the 21st century mum, having an overhang belly that makes you appear pregnant after giving birth is an unwelcome sight. There is always pressure for you to get back to your pre-pregnancy shape fast. 

 

Many Hollywood mothers like fashion designer Victoria Beckham have made snapping back into one’s pre-pregnancy shape look like a walk in the park.

 

These women usually have all the luxuries at their disposal and will devote all their time to taking care of their body. Unrealistically, they have become a yardstick upon which many women base for postpartum weight loss goals. 

 

Compared to mothers who have had vaginal births, those who have undergone caesarean section face more challenges when it comes to shedding baby weight.  

 

A caesarean section is a major surgery. Therefore, after the healing process, the proper steps to recovery have to be followed before worrying about weight loss. 

 

“Those who have delivered normally recover much faster and can start working out much earlier,” says Dr. Robert Busingye, an obstetrician and gynaecologist at Nakasero Hospital, Kampala.

 

“Shedding weight cannot happen overnight; it requires a lot of dedication and patience. It takes a mother nine months to put on all that weight; she should not expect a miracle immediately,” he says. 

 

Before going home after the surgery, the mother will receive instructions, including warning signs of potential complications. Therefore, women are advised against doing any sort of strenuous activities such as jogging, weightlifting and aerobics for six weeks or until an obstetrician gives a go-ahead. 

 

Busingye says because many muscles are severed during the surgery, some women lose a significant amount of abdominal strength and, therefore, cannot support a lot of physical activity. There is also need to give the wound enough time to heal without any disturbances.

 

Although encouraged by doctors to walk short distances, women who have undergone caesarean section are not allowed to do the post-partum belly wrap before six weeks after delivery, which many women do. The belly wrap is believed to help return the organs back to their original position after birth.

 

While some women believe that tying a belly band on the stomach after delivery ensures the uterus returns to its rightful place, Busingye insists that the stomach reduces naturally. Exclusive breastfeeding is one of the natural ways to get back into a pre-pregnancy shape.

 

Through breastfeeding, a hormone called oxytocin is released in large amounts. This hormone is the one responsible for uterine contractions to facilitate birth. Oxytocin released during breastfeeding causes mild or painful contractions during the first few weeks of lactation. This serves to assist the uterus in clotting the placental attachment after birth.

 

The uterus is only about three inches, that is, the size of a fist when a woman is not pregnant. During pregnancy, Busingye explains, it stretches to hold a baby. After birth, it will remain in the upper abdomen. Breastfeeding causes the uterus to contract more intensely, which will help it shrink to its original position and size, thereby decreasing the size of one’s stomach.

 

Dr. Evelyn Nabunya, an obstetrician at Mulago Hospital, also explains that producing milk requires a lot of energy, which means your body burns up to 500 extra calories per day. 

 

“When you breastfeed, you burn off much of the extra fat the body stored during pregnancy,” she says. 

Since that fat usually is stored around the abdomen, your stomach should flatten because of the intense breastfeeding.

 

 

According to Nabunya, flabby tummies also occur for women who have delivered normally. Sometimes it is highly dependent on failure of the extended muscles to regain their tone. 

 

Muscles in the body have to carry the increasing weight of your uterus and your baby during pregnancy. The extra weight during pregnancy and stretching can cause these muscles to lose some of their strength and tone. While some women need muscle toning exercises to firm the muscles, others gain back their shapes effortlessly, caesarean or not. 

 

Women who give birth by caesarean section are supposed to wait for six weeks before engaging in any serious exercise. Light post-natal exercises begin immediately days after birth. 

 

As the pain reduces after six weeks, women can engage in other muscle-toning exercises. 

 

According to Nabunya, it is important to follow the recommendations by the doctor on when to begin a heavy exercise regimen. When a person begins heavy exercise too soon, they may develop a long-term backache.  

 

“When a woman is pregnant, her entire anatomy changes, especially the back as it has to support her heavy stomach. After birth, the body tries to get back to its former self. Therefore, trying to lift heavy things, bending too much may predispose her to pain,” she says. 

 

Rigorous movement also tends to disturb the healing process of the wound. Even when you engage in exercises, listen to your body. If you experience pain, it is a sign that you need to go easy on yourself.

 

 

People think withdrawing from food is the best way to lose weight, which is not healthy. According to Brenda Namugumya, a nutritionist, a fibre and low fat diet, lots of water coupled with exercises is often encouraged for mothers who want to lose weight.

 

However, the dilemma is that a mother still needs to produce enough milk to meet their baby’s needs. Therefore, she should avoid starving herself. 

 

Namugumya also affirms that exclusive breastfeeding is the best way for women to burn calories and lose weight. 

Also, most times people end up eating more than they actually need to because they feel that they should eat.

 

“Eat the right amount of food,” Namugumya advises.