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Post-partum : comment retrouver un ventre plat ? Article Gapianne
Maternité

Find a flat stomach after childbirth

The postpartum belly can be a delicate subject for some mothers. The postpartum period is a unique and transformative stage in a woman's life. This is the moment when you've given birth to a miracle of nature, but it's completely natural to want your pre-pregnancy belly back . However, it is crucial to understand that this recovery process must be approached with patience, kindness to yourself, and realistic expectations.

In this article, we will explore healthy and effective ways to get a flat stomach after childbirth , with a focus on physical and mental health. Good reading !

Pregnancy, a test for the body

Pregnancy is undeniably taxing on a woman's body, especially the abdominal area.

Over the course of nine months, the belly stretches to accommodate the growing fetus, which can cause tension and pain. In addition to these changes, the body undergoes a series of profound physiological transformations to welcome and nourish the unborn baby. The uterus stretches , hormones fluctuate, and the body builds up fat stores to support the pregnancy.

These transformations are normal and necessary, but they can also be challenging. Back pain, nausea, fatigue and discomfort are all common symptoms that accompany pregnancy.

However, these physical challenges are also proof of the strength and resilience of the female body, capable of creating life. The post-delivery period, where the body begins to recover, represents an important step in regaining balance and physical shape of the belly. It's a demanding journey, but remember that it is marked by the beauty of motherhood and the power of the female body!

The evolution of the belly during pregnancy and following childbirth

During pregnancy

There is no doubt that the belly is at the heart of the physical metamorphosis that accompanies pregnancy. Over the course of nine months, he evolved remarkably. It reflects the extraordinary growth and adaptation of the body to accommodate and support life. Let's see together the changes it undergoes.

Stretching the uterus:

One of the most visible changes is the expansion of the uterus. As the fetus grows, the uterus stretches to provide enough room for it to develop. It is from this moment that we begin to see the pregnant belly.

Stretching the skin:

The skin of the stomach also undergoes changes . It can stretch considerably to accommodate the growing uterus and baby. This can cause stretch marks , pink or purple skin streaks that form when the skin stretches quickly.

Abdominal swelling:

Fluid retention, increased blood circulation, and pressure from the growing uterus can contribute to some swelling in the abdomen.

Nitra line:

The nigra line is a dark line that can appear on the stomach during pregnancy. It is caused by increased pigmentation of the skin and is usually more visible in some pregnant women. This line tends to fade naturally after childbirth, but it may persist in some women for a while.

After childbirth

After childbirth, the belly begins to return to its original shape . However, before returning to its original form, it goes through several states!

Contraction of the uterus:

After childbirth, the uterus begins to contract to return to its normal size. During this time, the stomach may feel softer and less tense than before pregnancy.

Stretch marks:

Stretch marks may persist after childbirth, but they tend to fade over time and become less visible.

Abdominal relaxation:

After giving birth, the abdominal area may feel looser due to loss of muscle tone. The abdominal muscles and pelvic floor muscles can be weakened due to stretching during pregnancy and pressure during childbirth.

Possible diastasis recti:

Some women develop a separation of the abdominal muscles, called diastasis recti, where the rectus abdominis muscles separate. This can create a “hollow” or sagging feeling in the abdominal area.

Weightloss :

Postpartum weight loss can also affect the appearance of the belly. As a woman loses weight, the fat accumulated during pregnancy decreases, which can help reduce belly size.

How to prepare your stomach for pregnancy?

What if we started at the beginning? As the saying goes, “Prevention is better than cure”, this maxim is perfectly applicable to our situation.

Preventing stretch marks during pregnancy can be an important concern for many women. While there is no 100% guarantee against stretch marks, there are steps you can take to reduce their appearance.

Here are some tips to prevent stretch marks during pregnancy:

Moisturize your skin:

Well hydrated skin is more supple and less prone to stretch marks. Use a moisturizing cream or oil specifically designed for pregnant women, as they are generally richer in ingredients suitable for preventing stretch marks. Apply it regularly, especially to areas at risk, such as the stomach, hips, breasts and thighs.

✨ At Gapianne we particularly appreciate the Talm postpartum pregnancy balm, specially designed to prevent the appearance of stretch marks. Why do we love it? Because its formula is 100% clean, organic and vegan. And customers love it! Just look at the comments 🙂 If you prefer oils, try the pregnancy and postpartum oil from the same brand and just as great!

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Maintain a healthy weight:

What creates stretch marks is rapid weight gain. Gradual and controlled weight gain during pregnancy can therefore help reduce tension on the skin, which reduces the risk of stretch marks. Consult your healthcare professional to determine a weight gain plan appropriate for your situation.

Eat a balanced diet:

A diet rich in nutrients, vitamins and minerals can support the health of your skin. Make sure you get enough vitamins A, C, D, and E, as well as zinc, which are beneficial for the skin.

Avoid scratching your stomach:

Do not scratch the areas where you feel itchy, as this can damage the skin and encourage the appearance of stretch marks. Instead, use soothing moisturizers or ask your healthcare professional for advice.

✨Are you itching? Adopt our favorite product: the Talm roll-on (yes, we love this brand) which helps moisturize and soothe itchy stomach.

Use loose, comfortable clothing:

Tight clothing can rub against the skin and increase the risk of stretch marks. Opt for loose, comfortable clothing to reduce friction.

Be patient :

Stretch marks can appear despite all prevention efforts. It is important to remember that they will generally fade over time and become less visible. You can also consider dermatological treatments to lessen their appearance if necessary, but consult your doctor first.

By following these tips and taking good care of your skin, you can help minimize the risk of stretch marks during pregnancy. However, keep in mind that every woman is different, and it is completely normal to have a few stretch marks. They are the testimony of a special moment in your life: the creation of a new life!

Finding your belly after childbirth is a process that requires patience

Belly recovery after childbirth is a process that requires one essential quality: patience. There is no point in being in too much of a hurry and it is above all important to take care of yourself, not to put unnecessary pressure on yourself.

As we have just seen, during pregnancy the body undergoes a series of significant physiological changes, including the expansion of the uterus, stretching of the skin, and the weight gain necessary to support the unborn baby.

After childbirth, the uterus must return to its normal size through uterine involution, while the abdominal and pelvic muscles may be weakened. Weight loss, especially that accumulated during pregnancy, is a gradual process.

It is also important to know that the speed of recovery varies depending on many factors!

Recovery speed varies depending on several factors

The length of time it takes to get your belly back after giving birth can vary greatly from woman to woman depending on several factors. Typically, it can take anywhere from a few months to a year or more for the belly to return to a shape similar to that before pregnancy. Factors that influence the duration of this process include:

  • Type of delivery: Women who gave birth by cesarean section may require additional recovery time due to abdominal surgery.
  • Genetics: Genetics play an important role in how the body recovers after pregnancy. Some women have a predisposition to getting back into shape more quickly than others.
  • Physical activity: Women who regularly engage in appropriate postpartum exercises can help strengthen their abdominal muscles faster.
  • A good diet: A healthy, balanced diet, as well as adequate hydration, can promote faster recovery.
  • Number of Previous Pregnancies: Women who have had multiple pregnancies may find that it takes longer for the belly to recover after each pregnancy.

⚠️Remember that every woman is unique, and there is no fixed timetable for postpartum belly recovery. It is important to take the time necessary to allow the body to recover in a healthy and lasting way, without comparing yourself to unrealistic standards. Priority should be given to your overall health and well-being, with a realistic and patient approach.

So no matter how long it takes you to get back to your original belly, it's ok! Your body is beautiful just the way it is. You created life, learn to cherish it ❤️.

How to get my pre-pregnancy belly back?

The importance of breastfeeding

Incredible but true ! Breastfeeding plays a significant role in the process of belly recovery after childbirth. It promotes uterine contraction thanks to the oxytocin released during breastfeeding, which thus helps to return the uterus to its normal size more quickly.

This uterine contraction can help firm the abdominal area, although gradually. Additionally, breastfeeding requires energy expenditure, which means you burn extra calories while feeding your baby (yes, ladies!).

However, it is important to emphasize that breastfeeding is not the primary weight loss strategy. But it contributes to healthy weight loss.

Moreover, breastfeeding is not only beneficial on a physical level; it also provides a great opportunity to bond deeply with your baby, thereby strengthening your relationship. It is essential to remember that the choice between breastfeeding and bottle feeding is personal, and what matters most is the well-being of mother and baby. Choose the feeding method that suits you best and meets your baby's needs, while taking into account your own health and comfort.

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CTA: Discover all our products to facilitate breastfeeding >

Also read: 12 galactogenic foods to stimulate lactation >

Do physical activity when you feel ready

After childbirth, appropriate physical activity can be a key part of your recovery process. Here are some types of postpartum exercises to consider, each with their specific benefits for tummy recovery:

  • Cardiovascular Exercise: Moderate cardiovascular exercise, such as walking or swimming, can help burn calories and promote overall weight loss. However, start slowly and gradually increase the intensity to avoid putting too much strain on your body.
  • Muscle-strengthening exercises: Targeted muscle-strengthening exercises can help tone the muscles in the abdominal area. Basic exercises, such as modified crunches or planks, can be gradually included in your routine. Make sure you follow proper guidelines to avoid unnecessary tension.
  • Yoga and Pilates: Yoga and pilates are great options for improving body flexibility, posture, and strength. They also emphasize breathing and body awareness, which can be beneficial for postpartum recovery. If you want to do it for free at home, we recommend the following video by Delphine Bourdet, post-pregnancy yoga teacher.

Choose a balanced diet and hydrate yourself

We're probably just going to harp on, but nutrition is a fundamental pillar of postpartum recovery and finding your pre-pregnancy belly.

Choose a balanced diet rich in essential nutrients such as protein, complex carbohydrates, healthy fats, vitamins and minerals. Control your portions to maintain a proper calorie balance and avoid excess.

Hydration is just as crucial whether you're breastfeeding or not, as it promotes recovery, healthy skin and appetite regulation. Fresh fruits and vegetables provide essential nutrients and fiber for healthy digestion.

Avoid processed foods high in sugar, saturated fat and salt. It is important to consult a healthcare professional before undertaking a restrictive diet to lose weight, as every woman has individual needs.

By eating a healthy diet and hydrating yourself properly, you support your recovery and well-being while gradually working to regain your pre-pregnancy figure in a healthy and lasting way.

Wear a postpartum girdle

To get back your pre-pregnancy belly, think about the postpartum belt 😊. This postpartum support belt offers several essential benefits.

Firstly, it provides crucial support to the abdominal area, which may have been weakened during pregnancy. This can help reduce discomfort and provide a feeling of stability, especially if you've had a cesarean section or if your abdominal muscles are stretched.

Additionally, the belt provides welcome lumbar support, relieving lower back tension often associated with pregnancy. Its gentle compression helps reduce abdominal swelling, a common symptom after childbirth.

By wearing this belt, many women find increased physical comfort, which is especially valuable during the recovery period.

Finally, it can also have a positive impact on self-confidence by promoting a more toned appearance.

However, it is important to note that the postpartum belt is not suitable for everyone, and it is recommended that you consult a healthcare professional before using it to ensure it is suitable for your situation. specific. Whether you choose to wear it depends on your personal comfort and individual needs during the postpartum recovery period.

Do a lymphatic massage (Renata method)

Lymphatic massage is a gentle massage technique that can be extremely beneficial in the postpartum recovery process, particularly in restoring a pre-pregnancy-like stomach. This being said, we recommend the Renata method, carried out by a professional, such as osteopaths. Here is how this approach can play an important role:

  • Reduced swelling: After giving birth, many women experience some abdominal swelling. Lymphatic massage targets the lymphatic system, which is responsible for removing toxins and excess fluid from the body. By promoting lymphatic circulation, this type of massage can help reduce swelling in the abdominal area, allowing the stomach to appear more toned.
  • Improved blood circulation: Lymphatic massage can also improve blood circulation in the abdominal area. Optimal blood circulation promotes better tissue oxygenation and faster recovery.
  • Stress and tension relief: The postpartum period can be stressful, and lymphatic massage offers deep relaxation. By reducing stress and tension, it can contribute to faster recovery and promote overall well-being.
  • Digestion Stimulation: Healthy digestive function is crucial for effective recovery. Lymphatic massage can stimulate the digestive system by promoting intestinal peristalsis, which can help prevent constipation and maintain a flatter stomach.

Try physiotherapy

Physiotherapy, also called physiotherapy, is a medical discipline that uses rehabilitation and muscle strengthening techniques to promote physical recovery. After childbirth, physiotherapy can be a valuable asset in helping women regain their pre-pregnancy belly.

Targeted muscular recovery constitutes one of the pillars of physiotherapy intervention. After childbirth, the abdominal and pelvic muscles may become weak and stretched. Physiotherapy offers a series of exercises specifically designed to strengthen these muscles. This muscular reeducation not only promotes abdominal recovery, it also stimulates caloric expenditure. Stronger muscles naturally burn more calories, significantly contributing to weight loss.

Improving posture, another crucial dimension of physiotherapy intervention, also deserves special attention. Poor posture can exacerbate problems with your abdominal area and lower back, while also altering the way your stomach appears visually. Physiotherapists are highly trained to assess your posture and provide personalized adjustments. These postural corrections play a key role in flattening the stomach while minimizing back pain, creating the ideal conditions to regain your pre-pregnancy figure.

Be patient and learn to love your belly ❤️

Remember that belly recovery after childbirth is a gradual process that varies from woman to woman. Be patient with yourself and don't compare yourself to others. Learn to love and appreciate your body because it has accomplished a wonderful creation: the birth of your baby. ❤️

Despite everything, I can't get my pre-pregnancy stomach back, what should I do?

It is perfectly normal that the recovery of the belly after childbirth varies from one woman to another. If despite all your efforts, you are having trouble getting back to your pre-pregnancy belly, don't despair. Every body is different, and it is essential to respect your own rhythm.

At such times, it may be wise to consult a healthcare professional, such as a specialist postpartum physiotherapist, who can assess your individual situation and design a tailored recovery plan.

Always remember that your beauty is not measured by the size of your belly, but by the strength, resilience and love you carry within you. You are an amazing mother, and your body deserves all the respect and gratitude in the world.

These articles might interest you:

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4 EXERCISES FOR REHABILITATION OF YOUR PERINEUM

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