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Post C-Section Workout To Tighten Your Tummy

Giving birth is the most difficult and stressful period of a woman’s life. But once the baby is born and you hold him or her in your arms, you forget about everything.

However, post pregnancy, your weight gain is something that gives you a lot of trouble. This problem is more acute for women who undergo a C-section which badly affects their self-esteem.

Post C-section Workout To Get Back In Shape

Most women, in today’s age, avoid carrying that slight weight post C-section throughout their lives. However, now there is a solution for it. Your stomach can go back to that flat shape if you follow some powerful post C-section workout.

Here you will come to know about some workouts that will surely help you lose weight post C-section. Let’s have a look at them.

1. Bridge

This is a safe exercise that does not put any excess pressure on the C-section, yet helps to lose unnecessary fat from the stomach.

You should start it by lying on your back and place your feet flat on the floor. Straighten your arms by placing your palms on the floor. Do not raise your shoulders from the ground. Hold this position for at least ten seconds then slowly lower the body to the ground. Repeat this step five to eight times regularly.

2. Walking

This is the best post C-section workout that helps you to get a flat tummy. You should start walking on a flat surface, may it be for 500 or 700 meters.

Walking is an exercise that helps tone your legs and other parts of the body. It also strengthens your C-section area. Once you become comfortable with this exercise, start doing it regularly at a medium pace.

You can also include brisk walking for twenty to thirty minutes in your routine. This not only helps in burning your fat but also increases your level of energy.

3. Light Weight Training

Light weight training is a useful post C-section workout that helps to strengthen your abdominal and back muscles. This exercise is truly useful for body toning and conditioning. It also helps you to gain body balance and improves co-ordination among various parts of the body.

Lightweight exercises include reverse crunches, normal crunches, churning the mills, etc. All these workouts not only tone your body but also help to burn excess fat in the C-section.

4. Swimming

Swimming is a result-driven post C-section workout for those who wish to get back in shape after giving birth. Water workout is a safe and good exercise because it does not put pressure on delicate areas of the body. Swimming is also useful for strengthening muscles and cardiovascular.

5. Kegel Exercise

You might have heard the term in your antenatal classes. Well, you can continue with it for your post C-section workout. Kegel exercise is very useful as it helps to strengthen the muscles of the pelvic area and prevent uterine prolapse.

While performing this exercise, you should hold your pelvic muscles up when inhale and exhale by drawing the naval towards backbone. You must keep your pelvic muscle strong throughout the exercise.

These are some useful post C-section workouts that help you to get back in shape after C-section.

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Foods That Will Help You Get A Flat Stomach

Vitamin D rich foods such as eggs and salmon can help in the metabolism of fat. Cucumbers and dry fennel seeds reduce stomach bloating and also aid digestion. Greek Yogurt and olive oil reduces cortisol levels, a hormone that stores fat. Regular consumption of whole grains like popcorn, oats and wheat and adequate hydration can also help.

Stomach fat can be due to an array of factors. Lack of exercise, over sleeping the afternoons, as well as an unhealthy diet and lifestyle may collectively lead to this particular state. Here are the surprising foods for flat stomach, which will help you shed inches and pounds and also to banish the bloat.

Foods for Flat Stomach

Salmon: Salmon is an excellent source of Vitamin D. Insufficient blood levels of Vitamin D have been linked to obesity, including abdominal obesity. The omega-3 fatty acids in salmon and other fatty fish can also help flatten your belly.

Eggs: If you want to lose some fat around the middle, eggs are a great way to start your day. Eggs provide Vitamin D and choline known for playing a role in fat metabolism.

Cucumbers: Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories and eating them can also help you fight belly bloat.

Fennel Seeds: Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. Fennel helps to relax the gastrointestinal muscles, which helps trapped gas pass to alleviate bloating

Yogurt: Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat.

Olive Oil: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat.

Whole Grains: Whole grains including quinoa, popcorn, oats and wheat — can help flatten your tummy. The USDA recommends healthy adults consume about six ounces of total grains per day, and that at least half of those grains should be whole grains.

Water: Drinking enough water is helpful to flatten your tummy. Water is essential for moving fiber through the GI system and preventing constipation.

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COFFEE VS. TEA – WHAT HAS BETTER HEALTH BENEFITS?

The vast majority of us drink some sort of caffeinated beverage. In fact, 90% of people in the world use caffeine in one form or another. 80% of Indian adults consume caffeine every day – the average adult has an intake of 200 mg per day, the amount in two 5-ounce cups of coffee or four sodas. Coffee and tea are two of the most popular caffeinated beverages in the world. Each offer an array of health benefits but which one is truly better for you?

ENERGY

It takes about 10 minutes for your body to feel caffeine’s effects. Caffeine makes your body release hormones that keep you active and awake, boosting your heart rate and blood pressure. On average, coffee contains double the amount of caffeine as tea. One 8 oz. cup of tea averages anywhere from 14 to 61 mg of caffeine while there is at least 95 grams of caffeine in an 8 oz. cup of coffee.

What is Better: Coffee

GENERAL HEALTH

A study published in The New England Journal of Medicine found that among older adults, those who drank coffee (caffeinated or decaf) had a lower risk of dying from diabetes, heart disease, respiratory disease, and other medical complications than non-coffee drinkers. Men who drank 2 to 3 cups a day had a 10 percent chance of outliving those who drank no coffee, while women had a 13 percent advantage. Many of us look at coffee just as a vehicle to get caffeine into our body, but we forget that the coffee bean itself has tons of different compounds and antioxidants. Coffee contains a good amount of vitamins and minerals. It is also the biggest source of antioxidants in the modern diet. While both coffee and tea are high in antioxidants that help neutralize harmful free radicals in our bodies, there are more antioxidants in a cup of coffee than in a cup of tea.

Tea also contains many health benefits, especially green tea. Green tea doesn’t oxidize (which is how black and oolong teas are made), so it contains more health-boosting antioxidants called catechins—especially the cancer fighter epigallocatechin-3-gallate (EGCG). EGCG is an antioxidant that recharges the white blood cells that prevent viruses from reactivating.

What is Better: Both

WEIGHT LOSS

The caffeine content found in coffee and tea gives you that much needed energy boost so you can have a more vigorous workout, resulting in more calories burned. In addition, consuming caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine can increase your metabolism and help you burn more fat. Caffeine has also been shown to slightly reduce appetite. However, drinking green tea daily could trim about an inch off your waistline in 12 weeks, according to a recent American Journal of Clinical Nutrition review. That’s because EGCG and caffeine in green tea can help shrink fat cells and makes muscle cells more active.

What is Better: Tea

MUSCLE GROWTH

While tea may be better for weight loss and burning fat, coffee is the winner when it comes to packing on lean muscle due to its higher caffeine content. Caffeine can stimulate your muscles and help you push through more reps. Researchers from the University of Nebraska-Lincoln reported that weight-trained men who drank coffee one hour before working out raised the number of repetitions they could complete on the bench press. In another study, they also reported that taking caffeine before a workout session allowed them to lift 5 more pounds than normal on the bench press.

What is Better: Coffee

BETTER MOOD

Coffee is more known to give you energy while tea has been linked to calming your nerves, which is due to the L-theanine found in tea. L-theanine is an amino acid responsible for increasing alpha brain wave activity, which promotes relaxation and decreased anxiety. In fact, according to a recent study published in the European Journal of Applied Physiology, tea drinkers experienced a decreased heart rate simply by smelling their tea.

What is Better: Tea

CONCLUSION

As you can see, both coffee and tea offer a range of health benefits and provide different types of better benefits from one another. While I don’t recommend drinking coffee and tea at all times of the day due to its caffeine content, a few cups a day is perfectly fine and may offer some real good health benefits. You should have no more than 400 milligrams of caffeine a day to really reap the true benefits of these beverages. If you are sensitive to caffeine intake then stick with decaff. You can still get many of those same health benefits from decaffeinated beverages. So enjoy your beverage and remember to take your coffee breaks or meditative tea breaks every so often; humans have been doing it for thousands of years.