As a first time mother, childbirth is really an elevating experience. Can you imagine a woman's journey from pregnancy, the idea of having a human growing inside you to delivering the precious child despite all the pain you endured. Childbirth is really a life-changing experience for women.
And part of carrying a baby is having postnatal health conditions among mothers. It can be physical and mental. That is why moms need to pay attention to their health after giving birth. The vulnerability of the woman’s body after childbirth should be addressed immediately.
One of the issues I had after I gave birth was the postpartum belly. For many moms out there, the belly is the last thing they should worry about. But for a fitness instructor like me whose body needs to be fit, having a belly is a little problem.
For mommies like me who need to be back to their fit body figure, here are the things that I did that might help you too:
Have a Postpartum Assessment
Having a postpartum assessment is the first step in postnatal care in Singapore. Consulting your doctor first will help you identify other postnatal conditions you don't know that exist.
The mummy tummy or the postpartum belly is caused by Diastasis Recti Abdominis (DRA). It is important to get a DRA assessment first to determine the treatment suitable for you.
There are postnatal care clinics in Singapore that offer different treatments for you. Guided postnatal pilates and shockwave therapy are among the DRA procedures.
Exercise
Many prenatal care clinics in Singapore recommend pilates and other gentle exercises to lose weight and get rid of the pregnancy tummy. Postpartum tummy affects the abdominal mainly affects the abdominal muscles of the woman.
Usually, in strengthening the core and tightening the abdominal muscles, a lot of people do crunches. However, for a woman who just gave birth, doing intense crunches is not recommended.
Since the soft tissue that has been stretched between your abdominal muscles is still fresh, putting too much pressure on it may hinder the healing.
In my pilates programme at my postnatal care clinic in Singapore, we focused on rehabilitating the muscles that support my reproductive and digestive organs through pelvic floor exercises. It improved my postural, abdominal and sexual function.
Diet
Diet is important for mothers, especially for healing the fresh wounds, regaining strength and increasing milk production. For my postpartum belly, I included in my diet high-fibre rich food to improve my bowel movement. Yogurt also helps in maintaining the good bacteria in my stomach essential for food digestion. Leafy vegetables and fruits are also vital in a smooth bowel movement.
I made sure to be hydrated all the time and reduced my sugar intake. Sugar affects the speed of healing of the soft tissue in the abdomen. Protein-rich food contributes to fast healing.
Breastfeeding
Believe it or not, breastfeeding helps in losing your pregnancy weight. To produce milk, your body needs to burn calories. Breastfeeding frequently forces your body to increase its production, therefore burning more calories.
Breastfeeding also triggers some hormonal changes essential for your healing, including shrinking the abdomen and the uterus. Aside from losing my pregnancy weight and toning my abdomen, I also formed a bond with my baby through breastfeeding.
Take note, including in your diet foods that are good in increasing milk production such as oat, barley and bone broth can also help in reducing postpartum belly.
Non-Invasive Treatment
Of course, there are mothers who may not be able to do exercises like pilates and yoga or breastfeeding. Postpartum care clinics offer non-invasive treatments to tone the abdominal muscles.
In cosmetic procedures, there are technologies that are being used to remove fats. This technology is similar to the non-invasive treatment for the postpartum belly.
In my postnatal care clinic, they have this shockwave therapy where they use energy to break down belly fats and stimulate collagen production essential in rejuvenating the skin.
Aside from toning your belly, it also reduces the scars and stretchmarks.
They also offer me electromagnetic therapy which stimulates muscle contraction in the abdomen area. It helps rebuild the muscles mass, making it firmer and toned. It also reduces the gap between the abdominal muscles.
Sometimes when I looked at my belly in the mirror months after I gave birth, I realised that my postpartum belly was like my championship belt. Earning this "mommy tummy" after nine months of bearing your child inside and bringing him to this world alive is really champion material. Yes, this postpartum belly may be unpleasant to see, but if we mothers realised how we got it, we surely see it in a more different way.
Orchard Clinic
Orchard Clinic is Singapore's leading postpartum assessment clinic, trusted by mothers around the country. Orchard Clinic provides a comprehensive programme and assessment for the postpartum body, conducted by female professionals. Book your appointment at Orchard Clinic today!
