Hi everyone! I just joined this forum and I’m looking for some advice!
After having three kids, I can’t seem to get rid of my belly. It looks like I’m about 12-14 weeks pregnant. My last child was born in 2020. I’m really self-conscious about this and have even had people ask if I’m expecting again. I try not to let it bother me, but it does hurt.
To cover it up, I mostly wear loose-fitting clothes that don’t help me at all. I’m otherwise pretty thin (I wear a size small, but I’ve been wearing medium to hide my belly).
Anyway, I can’t afford to join a gym and I don’t have the time either. I’m wondering if there are any simple exercises I can do at home to help with my belly. (I don’t need to be toned or anything; I just don’t want to look pregnant anymore.)
We can’t spot reduce fat from a specific area of our bodies. I didn’t see you mention your diet, but I suggest starting in the kitchen. Are you drinking enough water? Do you eat enough protein to get through your day? Are you eating things that might be causing bloating? Start focusing on whole foods (I know it’s tough with little kids, but it’s good for them too). Pay attention to what your body needs and what it doesn’t like.
For exercise, go for walks, even if it’s just a mile a day or a longer one now and then. Walking is one of the best ways to keep active and build muscle. You might want to get ankle and wrist weights to wear while walking around the house. The more muscle you have, the faster you burn fat. Good luck!
@Darwin
Great advice above, that covers the basics very well.
From my perspective, I’d suggest looking for YouTube videos that deal with posture, especially when your pelvis tilts forward, which can happen from tight muscles or high heels in shoes.
This might be up for debate, but after working on your diet and whole foods, which is probably 95% of the solution, some people also really benefit from doing transverse abdominal exercises, like vacuuming.
Niko said:
I’ve had four kids and I have a six-pack with low body fat, but my belly is still noticeable, LOL.
Core exercises could really help with this. It sounds like you might not have a fat issue but just some loose muscles. Core workouts can really make a difference.
Genetics also plays a big part in this. My mom always had a big belly, even when she was skinny. My mother-in-law, on the other hand, didn’t.
Honestly, no exercise is going to do the trick alone. Controlling your food intake is crucial, and treat carbs like fuel if you’re doing hard workouts or long runs. Personally, I can’t consider carbs other than fruits, otherwise I get belly fat but get rid of the neck pain. Staying healthy is important, and while it’s nice to have a good-looking body, being healthy should come first.
I suggest checking with your doctor to see if you might have diastasis recti first. It’s important to rule that out, as some exercises could make it worse if you have an ab separation.
I do knee tucks and leg raises until I can’t anymore for my abs. It might not be the best method, but it makes me happy and that’s important. How you feel while exercising matters. If you hate it, you’re likely to quit.
You might find exercises with weights helpful, like weighted overhead marches and weighted dead bugs. There’s also an ab exercise you can do sitting with your back against the wall where you pull your lower abs toward the wall. It seems like you’re not doing much, but it really strengthens those lower muscles (it took me a while to find and engage them!). Sometimes I do these while sitting at a red light in the car, haha.
I’ve had two kids and am post-menopause, but my abs have never looked better—these exercises definitely set me on the right path.
Also, I’ve heard about diastasis recti after pregnancy. Not sure who checks for that—maybe your OB, but it’s worth investigating.
I never said I don’t have the time. I’m more than willing to make an effort at home.
With three young kids involved in evening activities plus work and other responsibilities, I simply don’t have time to travel to the gym. The closest gym is about a 20-minute drive away.
Your comments aren’t helping.