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Postpartum exercise: Is your body ready?
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Last updated: July 2016
How soon after delivery can I start exercising?The American College of Obstetricians and Gynecologists (ACOG) says it's okay to gradually resume exercising as soon as you get the go-ahead from your doctor or midwife, and as long as you feel up to it. Your provider may want you to wait until your
to see how you're doing first.Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do
– walking, modified push-ups, and stretching – within days of giving birth as long as you're not in any pain.Just be careful not to overdo it. If you weren't active during your pregnancy, or tapered off your fitness routine as the weeks went on, check with your doctor or midwife before you begin exercising. How do I get started, and which workouts are best for new moms?Start slowly with a low-impact aerobic activity, such as walking. As you regain strength, you can increase the length or number of walks.If you had a , check with your provider first and expect to wait until you recover from your operation before beginning an exercise program. A
takes at least several weeks to heal, and it may be some time after that before you feel like working out. However, walking at an easy pace is encouraged because it promotes healing and helps prevent blood clots and other complications.If you want to take an exercise class, try to find one taught by a postpartum exercise specialist. Many YMCAs, recreation centers, gyms, and yoga studios offer exercise classes for new moms. ( and
are popular options.) Or you could try a low-impact class that focuses on toning and stretching.Exercise is good for you, but listen to your body and don't overdo it for the first few months after giving birth. Your body needs time to heal, and you need time to adjust to your new role – and
Do I need to be careful with my abdominal muscles after delivery?Many women develop a gap between their abdominal muscles as their belly expands during pregnancy and labor, a condition called diastasis recti. The gap may or may not fully close after delivery, but in most cases it doesn't cause any short- or long-term problems.Take it easy on your abdominal muscles and don't do any traditional sit-ups or crunches for the first several months after delivery – these put too much stress on those muscles and aren't effective for rebuilding abdominal strength.Instead, ask your healthcare provider (or a fitness instructor with expertise in prenatal exercise) to show you gentler exercises for strengthening your abs. Good
should minimize stress on your lower back and midline (the center of the abdomen running vertically from your sternum to your pelvis).A note about abdominal binders (also known as belly wraps): Some women say that belly wraps helped them get their figures back faster, but fitness experts often caution against them. Says Catherine Cram, a fitness professional specializing in prenatal and postpartum exercise: "By binding the abdominal muscles, you're reducing the work those muscles do, and they become weaker as a result. I recommend binders as a support garment only when the woman has a back problem." Will exercise affect my ability to breastfeed?No, it won't. As long as you drink plenty of water, even vigorous
But you'll want to avoid exercises that make your breasts sore or tender.Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full. If your breasts feel sore during workouts, try wearing two fitness bras for extra support. Are there any physical signs that I might be trying to do too much too soon?Too much physical activity during the first few weeks after delivery can cause any of the signs below. Call your doctor or midwife if:Your vaginal discharge () becomes redder and starts to flow more heavily.Bleeding restarts after you thought it had stopped.You experience pain of any kind during exercise, whether it's joint, muscle, or birth-related.Slow down or take a break from working out if you:You feel exhausted instead of invigorated.Your muscles feel sore for an unusually long time after a workout, affecting your ability to support your body as you move. Your muscles may also feel shaky when in use.Your morning resting heart rate is elevated by more than 10 beats per minute above your usual heart rate. Consider checking your morning heart rate before getting out of bed each day – it's a helpful indicator of your general health. When it's elevated over your normal rate, it's a sign you're doing too much and need more rest. What's the best way to lose weight after giving birth?The best way to start
is to do some form of cardiovascular exercise to get your heart rate up. Try walking briskly, running, swimming, or biking.But wait at least six weeks – and preferably a few months – before . And don't aim to lose more than a pound per week, especially if you're .Starting a diet too soon after giving birth can affect your
as well as your milk supply. If you're patient and give your body time, you may be surprised at how much weight you lose naturally.Learn more:
ACE. Undated. Top 10 signs you're overtraining. American Council on Exercise.
[Accessed July 2016]ACOG. 2015. Committee opinion 650: Physical activity and exercise during pregnancy and the postpartum period. American College of Obstetricians and Gynecologists.
[Accessed July 2016]Artal R, et al. 2003. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine 37:6-12.
[Accessed July 2016]Cram C and Clapp J. 2012. Exercising through your pregnancy. Omaha, NE: Addicus Books.Fernandes Da Mota PG, et al. 2015. Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Manipulation Association of Chartered Physiotherapists 20(1):200-5.
[Accessed July 2016]ICEA. Undated. ICEA prenatal fitness educator certification course. International Childbirth Education Association.
[Accessed July 2016]UpToDate. 2016. Exercise during pregnancy and the postpartum period: Practical recommendations. [Accessed July 2016]
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You may need to do some work to tone your postpartum belly, but breastfeeding and exercise can help.
Four gentle exercises that you can start doing soon after delivery.
Exercises and other tips for new moms on getting back into shape.
Find out how you change physically after you give birth.
Crunches not working? Find out how to firm up your core and lose that postpartum pooch.
Give your body about six weeks to recover from labor and delivery before you actively try to slim down.
Find out what to eat, drink, and avoid while breastfeeding, and get our handy meal plans for nursing moms.
Learn what lochia is and how long it should last.
When you'll be ready to start exercising, exercise ideas for new moms, ways to tone your belly, and more
Three more exercises to add to your postpartum routine
You may need to do some work to tone your postpartum belly, but breastfeeding and exercise can help.
Four gentle exercises that you can start doing soon after delivery.
Exercises and other tips for new moms on getting back into shape.
Find out how you change physically after you give birth.
Crunches not working? Find out how to firm up your core and lose that postpartum pooch.
Give your body about six weeks to recover from labor and delivery before you actively try to slim down.
Find out what to eat, drink, and avoid while breastfeeding, and get our handy meal plans for nursing moms.
Learn what lochia is and how long it should last.
When you'll be ready to start exercising, exercise ideas for new moms, ways to tone your belly, and more
Three more exercises to add to your postpartum routine
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When you first start exercising, try dedicating at least 60 minutes a week to it. Instead of jumping directly to intense exercises, focus on simple actions like walking and lifting small weights. Once you get into a good routine, try doing more intense exercises like push ups, planks, and squats. When you feel comfortable, increase the amount of time you spend working out to at least 150 minutes a week.
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Tailor your routine to your experience level. Start slowly if you aren’t used to physical activity and want to develop an exercise routine. As you gain experience, try increasing your workouts’ intensity levels gradually.
For example, start off by walking for 10 to 15 minutes at a time. After 1 to 2 weeks, work your way up to 30 minutes. Try to pick up your pace, too. You might start by walking 1/2 mile (0.80 km) in 15 minutes, then work your way up to 2 to 3 miles (3.2 to 4.8 km) in 30 minutes.
When you do strengthening exercises, start with 2 sets of 8 repetitions (such as 8 push-ups). Then add 1 to 2 additional reps per week until you can do a set of 12 to 14.
for 5 to 10 minutes before working out. When you warm up, target the muscles you plan on exercising, but use less intense movements. For instance, walk for 5 to 10 minutes before jogging or doing a lower body workout.
If you’re swimming, go slowly at first, then pick up your pace. Before an upper body workout, walk or jog and do light jumping jacks to raise your heart rate and increase blood flow.
Try to get 30 minutes of aerobic exercise per day. As a rule of thumb, you should get at least 30 minutes of moderately intense aerobic exercise daily. Examples include going for brisk walks and jogs, running, cycling, and swimming.
When you’re exercising at moderate intensity, your heart rate should increase and you should breathe harder. You should still be able to speak, but you should be winded enough that you can’t sing.
Keep in mind you can break your workout times into chunks and spread them throughout the day. Being active for 5 or 10 minutes at a time is a good way to ease your way into exercise if you’re not used to it.
Include strength training at least 2 days per week. Also known as resistance training, strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. If you’re just starting out, try doing upper and lower body workouts 1 day a week each. In time, gradually include additional strength training days in your routine.
A sample intermediate upper body workout could be 2 sets of 30-second planks and 2 sets of 12 reps each for crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses.
To strengthen your legs, do 2 sets of 12 reps each for squats, glute bridges, , and .
You can do strength training at home or use resistance machines at a local gym.
Mix up your routine to keep things interesting. Varying your activities can help keep you from getting bored, which can motivate you to stay on track. Additionally, switching up your workouts will engage your entire body and help prevent injury.
For instance, you could jog on Monday, do upper body strength training Tuesday, swim laps on Wednesday, do a lower body workout Thursday, take a yoga class on Friday, ride your bike Saturday, and go for a light walk on Sunday.
Avoid targeting the same muscle group 2 days in a row. Don’t, for instance, do biceps curls and shoulder presses on back-to-back days.
Cool down for 5 to 10 minutes after your workouts. Cool downs, like warm-up exercises, are a gentler form exercise meant to ease your body from working hard to being at rest. Cool down by walking for 5 to 10 minutes and stretching the muscles your workout targeted.
Avoid stretching before you exercise, which poses an injury risk. Stretching after exercise, when your muscles are warm, can help them recover and improve your flexibility.
Go for a brisk
or jog every day. Walking and jogging are great ways to stay active, especially if you’re just beginning to exercise. You could go for a 15-minute brisk walk during your lunch break, then walk or jog around your neighborhood for 15 minutes after dinner.
If you’re elderly or have a history of joint issues, jogging may be tough on your knees, hips, and ankles. Respect your body’s limits and, if necessary, stick to walking.
for 5 to 15 minutes. More than just a fun game for kids, jumping rope is an excellent cardio workout. Grab a rope, and try jumping for 5 minutes straight. If you’re not used to exercising, it’s okay if you can only jump for a minute or so.
If you need to stop, take a break and catch your breath. Try jumping rope for gradually longer periods of time. You could aim to add 30 seconds or a minute to your time each week until you can jump for at least 5 minutes straight.
for 5 to 15 minutes. Start by standing with your legs together and arms at your side. Then jump straight up as you move your legs outward and raise your arms together above your head. Return to the starting position, then repeat.
As with jumping rope, take a break if you feel too winded, and try to gradually increase the length of time you can do jumping jacks.
Go for . When you’re just starting off, go for easy bike rides around your neighborhood, on a local bike trail, or at a park. At first, try cycling for around 3 miles (4.8 km) in 30 minutes, then gradually increase your speed and distance.
As you get used to being active, try to work your way up to 5 miles (8.0 km) in 30 minutes. Eventually, aim to cover 4 miles (6.4 km) in 15 minutes.
laps at your local pool or fitness center. Swimming is a great full body workout, and it can help add variety to your routine. Try swimming laps for 20 minutes, or for as long as you can without getting too winded. It’s okay if you need to take a break, especially when you’re just getting used to exercising.
In addition to swimming laps, you could do water aerobics or just walk around in a pool. These are good options for people with joint problems or those who are significantly overweight.
Try running once you’re used to being active. Go for runs around your neighborhood, or look for a local indoor or outdoor track. Try to run for 15 to 30 minutes straight, but don’t push yourself too hard if you’re just starting to get more active.
Each week, try to add another minute to your running time. Eventually, see if you can run 1 mile (1.6 km) straight, track your time, and try to cut down your time each time you run.
Running might be tough on your legs if you’re elderly or have a history of bone or joint issues. Remember to respect your body’s limits.
Challenge yourself with . Interval training involves alternating high-intensity and low-intensity exercises, and it’s a great way to burn calories. For a good, basic interval session, try doing a sprint-walk routine.
Warm up by walking briskly for 5 to 10 minutes, then jog for 5 to 10 minutes. After jogging, sprint for 30 to 60 seconds, then jog for 5 minutes. Alternate running for 30 to 60 seconds with 5 minutes of jogging at least 2 to 3 times, then cool down by walking for 5 to 10 minutes.
to strengthen your arms and chest. Lie face down with your palms flat on the floor by your shoulders. Then, keeping your head, neck, back, and legs aligned, exhale and lift your body by extending your arms. Your hands and toes should support your body weight.
Straighten your arms, but don’t lock your elbows. Hold yourself up for a second, then inhale as you slowly lower yourself back down so that your nose nearly touches the ground. Repeat the steps to complete 2 sets of 12 reps.
To mix up your routine, set your palms at a wider distance as you perform push-ups. You could also hold yours arms close to your body as you do push-ups to shift the work from your chest to your triceps.
Try to hold a
for 30 to 45 seconds. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.
Keep your head, neck, and back in a straight line as you hold the pose. A keep your head in a neutral position so you face the floor.
If 30 seconds isn’t challenging, try holding the plank for 1 minute or more.
Remember to keep breathing normally as you hold the plank.
Work your abdominal muscles with . Start by lying on your back with your knees bent and feet flat on the floor. Place your hands across your chest or behind your head, engage your ab muscles, and exhale as you slowly raise your upper torso off of the floor.
Lift your torso until your shoulder blades are off of the floor, hold for 1 to 2 seconds, then inhale as you slowly lower yourself back to the ground. Repeat the steps to complete 2 sets of 12 reps.
Use slow, controlled motions to avoid injury and make your muscles work harder.
If you place your hands behind your head, do not use them to pull up your head and neck. To avoid injury, just rest your fingertips on the back of your head, or cross your hands over your chest.
Target your glutes and core muscles with . Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line, and keep your arms flat on the floor to keep your balance.
Hold the lifted position for 1 to 2 seconds, then inhale as you slowly lower yourself back into starting position. Repeat the steps, and complete 2 sets of 12 bridges.
To increase difficulty, try holding yourself in the raised position, then raise and extend 1 leg straight. Lower the leg back to the floor, repeat on the other side, then lower yourself to the floor.
Strengthen your legs by doing . Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.
Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned, and avoid bending your knees past your toes.
Continue lowering yourself until your thighs are roughly parallel with the floor, then push your feet into the floor through your heels to raise yourself back to the starting position.
Inhale as you lower yourself, and exhale as you exert your legs and lift yourself. Repeat the steps to complete 2 sets of 12 squats.
for a full body workout. Start by standing with your feet shoulder-width apart, then jump and drop to a crouched position. Place your palms flat on the floor and thrust your legs back to enter the push-up position, and do one push-up.
After the push-up, pull your legs back to the crouched position, and then jump straight up with your hands raised to return to the standing position. Repeat to complete 2 sets of 12 burpees.
or a gym membership. While you can do plenty of strengthening exercises without weights, dumbbells, barbells, and resistance machines can add intensity to your workouts. To avoid injury, start with lighter weights, and avoid trying to push your body beyond its limits.
Try doing 2 sets of 12 . Stand with your feet shoulder-width apart, and hold a dumbbell weight in each hand by your sides. Bend your elbows, keeping them close to your side, to lift the dumbbells to your shoulders. Inhale as you lower back to the starting position, and exhale when you exert your biceps.
by raising the dumbbells by your shoulders with your elbows bent. Exhale as you extend your arms straight above your head, bring the dumbbells back to your shoulders, and repeat to complete 2 sets of 12.
Consult a trainer or experienced friend to ensure you use proper form. If you use resistance machines at the gym, have a trainer instruct you on proper use.
after you’ve warmed up your muscles. You should only stretch after warming up or exercising, as stretching cold muscles poses an injury risk. Whenever you stretch, hold the pose steadily instead of bouncing in and out of it. Inhale as you move into a stretch, and exhale as you hold the pose.
To stretch your , sit on the floor with your legs straight in front of you. Reach toward your toes as far as you can until you feel a stretch in the backs of your legs, then hold the stretch for 15 to 20 seconds.
To stretch your , stand and use a chair or wall for support. Bring your right foot toward your rear end, grab your toes with your right hand, and gently pull until you feel a stretch in the front of your thigh. Hold for 15 to 20 seconds, then repeat on your left leg.
For a simple , gently pull your right elbow across the front of your body towards the opposite shoulder until you feel a stretch in your right shoulder and back. Hold for 15 to 20 seconds, then repeat on your other arm.
Stretch your
by standing next to a wall, then place your palms flat against it at shoulder height. Keeping your arms straight and feet on the floor, extend your right leg back, bend your left knee slightly. Press into the wall until you feel a stretch in your right calf, hold the pose for 15 to 20 seconds, then repeat on the other side.
Start doing . In addition to improving balance and flexibility, yoga can boost concentration and help you keep stress levels in check. You could take classes at a local gym, community center, or yoga studio, or practice at home using online or DVD guides.
From yoga to tai chi, taking a group class is a great way to stick with an exercise routine. Adding a social component can make staying active more fun, and you might feel a greater need to hold yourself accountable.
Try taking up . Pilates is a series of movements inspired by yoga and dance that combines aerobic, balance, and flexibility training. Like yoga, you could find a local Pilates group to practice with or take a class at a local gym or studio.
While group classes might liven up your routine, you can also look for Pilates DVDs or online video guides.
Stay active by dancing. From ballet to flamenco, dancing can be a rigorous form of exercise. It can improve your flexibility, offer aerobic or endurance training, and boost your coordination. Find a local group to practice with or take a class from a local gym or community center.
Learning how to line dance or attending a dance-exercise class might be fun, but you could also put on your favorite tunes and dance around your house.
to your exercise routine. Tai chi is a Chinese martial art that involves sequences of slow movements. It can help improve your balance, flexibility, and concentration, and it’s a good way to manage stress. Since it’s a low impact form of exercise, it’s a good option if you’re elderly, have a history of medical issues, or have recently suffered an injury.
Look for tai chi classes at a local gym or studio, or find online video guides.
Find small chunks of time to get active throughout the day. You don’t have to dedicate hours of your day to exercising. Find ways to fit exercise into small blocks of time when you’d otherwise be sedentary.
For instance, do squats while you wait for water to boil or for your coffee to be ready.
Squeeze in a minute for planks when you first wake up in the morning.
Take 5-minute breaks at work to walk around the office and stretch.
Spend less time sitting. Spending most of your day sitting in a desk chair is tough on your body. Try using a standing desk, or even a standing desk in combination with a treadmill. If that’s not for you, just do your best to take regular breaks to get up and walk around.
You could also try sitting on an exercise ball instead of a desk chair. Since you’ll need to engage your core muscles to keep yourself steady on the ball, it’s a bit like a workout even though you’re seated.
Take the stairs instead of using elevators. When getting to your apartment or office, skip the elevator and take the stairs instead. If you can’t make it up a 5-flight walk-up, just do 1 or 2 sets of stairs, and try adding a floor each week.
Climbing stairs can burn up to twice as many calories as walking for the same amount of time.
Walk and ride your bike instead of driving. Instead of driving to nearby locations, head out on foot or ride your bike whenever possible. For instance, turn grocery shopping into a workout by walking to the store a few times a week.
If work is too far away to cycle, you could take a bus and get off a few stops early to walk the rest of the way.
When you do drive, try parking a few blocks away from your destination, or at the far end of a shopping center’s parking lot.
Check with your doctor before starting an exercise routine. It’s especially important to consult a doctor if you have a history of heart, bone, muscle, joint, or other medical conditions. Ask your doctor for advice on how to safely start exercising and to recommend exercises that benefit your specific condition.
If you experience pain, dizziness, inability to catch your breath, or any other concerning symptoms during exercise, you should talk to a doctor.
Drink lots of
before, during, and after exercising. Try to drink about 2 cups (470 mL) of water before you exercise, and 1 cup (240 mL) every 15 to 20 minutes during your workout. Your body will need extra water to help your muscles work and to replace the fluids lost as you sweat.
Sports drinks can also help you replace salts and minerals lost in sweat. However, if you’re trying to lose weight, limit your consumption of sports drinks, as they contain lots of sugar and can add extra calories to your diet.
It’s also wise to eat a healthy source of protein or complex carbs after exercising. Examples include fruit, nuts, a peanut butter sandwich, lean meat, cheese, whole grain crackers, or a protein bar.
Choose clothes that suit your activity. In general, wear clothes that won’t restrict your movement or blood flow. For some forms of exercise, like biking, you might want to wear form-fitting clothes, but they still shouldn’t be too tight. Looser workout clothes are better for strength training, brisk walking, and sports such as basketball or soccer.
Make sure your clothes suit the weather. Wear short sleeves and light, breathable fabrics in hot temperatures, and wear layers if it’s cold.
Wear athletic shoes that offer support and cushioning. When you’re out shoe shopping, look for athletic shoes with sturdy rubber soles. Good shoes shouldn’t bend in half, so hold a shoe by the toe and heel, and gently try to see if the soles resist pressure.
Shoes sh they shouldn’t feel tight, and your toes should reach the shoes’ tips without being constricted. Always try on both shoes of a pair when checking their fit.
Go with shoes that match the activity you’re doing, such as running shoes or basketball shoes.
Stop exercising if you experience pain. “No pain, no gain” is not the advice to follow. If you feel any soreness or sharp pain, stop the activity. Do your best to rest the affected area until the pain starts to subside.
If you believe you’ve injured yourself, you might be able to treat it at home. Rest, apply ice for 20 minutes every 3 to 4 hours, compress the injured area with athletic tape, and try to keep it raised around heart level. To manage pain, take over-the-counter medication, such as ibuprofen.
Seek medical attention if you hear a pop, experience severe pain, have uncontrolled bleeding, can’t move or bear weight on a joint, or if mild to moderate symptoms don’t improve within 1 to 2 weeks.
Is it okay to exercise even late night? Please answer
Personal Trainer
Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
Personal Trainer
Expert Answer
Yes of course. Exercise at the time that works best for you. Some people have better sleep after working out. Only if you have trouble sleeping after exercising should you consider exercising earlier.
How often should you train per week, e.g. if you take the 'Hard Routine' Plan?
Personal Trainer
Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
Personal Trainer
Expert Answer
Everyone should get 60 minutes of physical activity each day. How intense that activity will be varies depending on a person's fitness level, age and health. If someone were to do the hard routine three times a week, one hour of moderate activity per day on the other days of the week would maintain a fairly high fitness level.
I am handicapped. Before I got an exemption from gym, I would limp badly every day after I had gym. Do I really need to exercise 60 min for 5 days a week anyway? If so, whats the point of an exemption?
Community Answer
Exercise benefits everyone, but you might want to talk to your doctor or a physical therapist for specific tips. They can recommend an exercise routine that meets your needs.
How long should you wait to exercise after eating a meal?
Community Answer
It takes the gastrointestinal tract about 3 to 4 hours to completely digest a full meal. Note too that the digestion phase varies between what you are eating -- for example if you ate a banana, you can exercise after 30 minutes or 1 hour after eating it but if you ate a steak, it would take you about 3 hours before it would be good to begin exercise. That said, most people find that eating trail mix mid-hike doesn't prevent them from continuing to walk, as human beings were built to eat and move.
Why do I have to exercise in different ways to be totally fit?
Community Answer
This is so that every muscle in your body can be targeted. Also, it provides variation so that you don't get bored and give up. If you don't like exercise, revert to what your ancestors did instead and walk everywhere, move constantly and do plenty of physical work at least once a day, such as chopping wood, gardening, carry loads or cleaning your house vigorously.
Is it okay to feel warm inside after exercise?
Community Answer
When you exercise for a minimum of 10 minutes, your heart rate will increase, therefore your blood flow will increase, making you feel warmer. This is both normal and desirable.
What kind of diet should I follow to maximize my results?
Community Answer
It depends what kind of results you are seeking. If you are looking to burn fat, then take carbs out of your diet and eat lots of protein rich food. If you are looking to bulk up, then carbs and proteins are your best friends.
How can I reduce tummy/midsection fat?
Community Answer
Walking and jogging are very helpful for removing stomach fat. Also, any core exercises ranging from sit-ups to planks and any other core exercises are good. Check your diet and eat cleanly. Make sure your diet is not mainly high in sugar and fat. Your diet is the biggest impact on your stomach fat.
How soon will I see results after starting these steps?
Community Answer
It depends on what type of body you have, how fast your metabolism is, how often you exercise, etc. Most people start seeing results in about 1 month, however.
Is it ok to workout regularly but not doing the same exercises every time? Is moving around for 60 minutes every day helpful?
Top Answerer
Yes it's perfectly fine. In fact, changing up your workouts will actually help keep you motivated and will prevent the routine from getting boring.
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Listening to music while you work out can be a great way to stay entertained and motivated.
Consistency is the most important part of an exercise routine. It’ll take more than a few days to see results. Make exercise a normal habit, and focus on maintaining your healthy routine.
It’s impossible to use targeted exercises to lose fat in a particular part of your body. For instance, doing ab and quad exercises doesn’t target fat around your belly or thighs. You’ll need to burn more calories than you consume in order to reduce overall body fat percentage.
Exercise is meant to make you healthier, not make you look like someone out of a magazine. Concentrate on developing healthy habits, and pat yourself on the back for putting forth the effort.
If you’re a preteen or teen, your body is still developing, and some exercises could be bad for your bones and joints. If you’re interested in strength training exercises, ask your doctor for tips on staying safe.
Ask your doctor for advice about exercising if you’re not used to physical activity or have a history of any medical conditions. Consult a doctor or physical therapist if you’ve recently suffered an injury before resuming exercise.
Avoid exercising the same muscle group 2 days in a row and working out when you’re experiencing muscle or joint pain.
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Expert Review By:
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of How to Exercise was reviewed by
on May 19, 2017.
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75% of people told us that this article helped them.
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Views:&1,206,396
"Warming up is key to exercise, drinking more water is almost vital."
"The information is with complete clarity and is most helpful."
Ali Saragh
"The fact it gives types of exercise is really helpful."
Jessica Coetzee
"Thank you for your help and I will definitely try most of them. I do cardio and anaerobic workouts as well as weight training, and I want to start doing pilates. It is just so exciting to mix it up a little."..."
Irene Burnett
"All of the information here is sensible and very helpful as I am trying to get fit and, hopefully, lose some weight into the bargain. However, as I have arthritis in my knees, my exercises are limited."..."
Robin McDaniel
"This was a great article, written clearly and well organized. Really good explanation of each recommendation. It wasn't preachy, but it offered suggestions and gave their outcome if done consistently."..."
Kenneth Otieno Otula
"The simple illustration on how to carry out exercises on your own, without having to go to the gym, and the things you can do and the others you should not do helped. Thank you."..."
"These articles are great! I was trying to focus on one trouble area, but it helped me realize many different exercises can help with area and much more!"..."
Shudhanshu Shukla
"Oh man, now I don't have any single doubt. Your explanation is so easy and awesome. Now I know more than enough. Thank you guys for this article."..."
Roshan Tongbram
"This article really helped me to do the right exercise at the right time. I also understand how to manage the time of different exercises."..."
Hameed Riswan
"It's amazing. I got many ideas about exercising to reduce my body weight and how to get my body fit. Thank you, wikiHow team."..."
Dr. Hement Parikh
"Good sketches and clear talks. Exhaustive coverage, even surprising for a yogi like me.
Mark Koigu
"Really helpful article. It's life changing. Thanks for positively impacting society."
Pathum Ddshappriya
"Yes, I'm only running every day, so now I can do more exercise in the right way."
Vikas Sharma
"So good, I wanted to exercise but didn't know what to do. It has all the info. "
Rated this article:
Ajay Nadar
"I have learned so many things about fitness and exercise, thanks to wikiHow."
April Blue
"It's presented in a very systematic manner. It's quite realistic as well."
"it was kind of helpful because I tend to do random exercises at once. "
"Thank you! It was awesome and all the details were good."
Eden Thompson
"I was writing about exercise and this really helped me!"
Lolia Jarouj
"Nice! It introduced me to workouts and I will do them!"
Ashish Jadhav
"Overall wonderful and very helpful article. Thank you."
Hassan Aziz
"The best things were the tips and anaerobic exercises."
Honey Reddy
"This has helped me. It gave me a detailed idea."
Ademola Bastu
"All the information is encouraging."
Ayush Pandey
"This is very useful for me!"