How to shed post-pregnancy weight- Planks, breastfeeding - and lots of KEGEL

According to OB/GYN Alyssa Dweck, M.D, co-author of V is for Vagina, the post-pregnancy pooch is a combination of residual fat gained during pregnancy, elongated abdominal muscles, and excess skin - all of which need to be targeted in order to eliminate the pooch once and for all.

Unsurprisingly, diet and well-targeted exercise are the keys to recovery - and it's not just the regular muscles that new moms need to be working.

Trainers agree, the most important areas to focus on in your workout are the pelvic floor and the deep abdominal muscles, called the transverse abdominis. 'If your deeper muscles are weak, you will not be able to 'lose the pooch,' says Jacquelyn Brennan, certified strength and conditioning specialist.

And when it comes to abs, many may think that classic crunches are the best way to target this area; but Meka Gibson, a certified strength and conditioning specialist at DavidBartonGym, actually advises against them. After giving birth, the uterus is stretched and the pelvic floor needs to be whipped back into shape. Janet Hamilton, certified strength and conditioning specialist, recommends holding Kegel contractions while doing abdominal exercises. 

Performing Kegels during exercises like planks, lateral planks, and bridges are best to start with.

When it comes to dieting, experts recommend not to go too crazy with calorie cutting, 'most women should not go below 1,800 calories per day when breastfeeding' 'This can reduce your milk supply, and it can also signal your body that you aren’t getting enough calories so it will hold onto everything you eat.

To reduce bloat, nutritionist Alex Caspero, R.D. and owner of Delicious Knowledge, suggests drinking plenty of water in order to stay well hydrated. 'Drink eight glasses of water a day, and fill up on water-packed fruit,' she says. 'This will help prevent bloating and provide extra hydration, which is essential in keeping up milk supply.' 

And breastfeeding will actually help with losing the baby-weight, Alex insists, explaining: 'Nursing does expend about 500 calories a day. While that’s not targeting the midsection directly, it will help in overall weight loss.'

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