Continuing from the previous issue, let’s talk about postpartum body shape.
This time, we will explain how you can return to your pre-pregnancy body shape.

Don’t Rush to Restore Your Postpartum Body ShapeFirst, Focus on Maintaining Proper Posture

It is important to gradually return to your pre-pregnancy body shape according to your body's stage of recovery.
In general, the period up to around six months after childbirth is said to be the “golden time” for regaining your body shape. However, this is only a guideline, and there are significant individual differences. In particular, if you gave birth by cesarean section, you need to wait for the abdominal incision to heal, so you must proceed even more carefully.

Taking care of a baby is a 24-hour responsibility with no breaks, and it can be difficult to find time for yourself. In such circumstances, you can start by focusing on maintaining proper posture while caring for your baby and throughout your daily life. By maintaining proper posture, the muscles that should naturally be used begin to work, gradually helping to address the body shape concerns you may have after childbirth.


《 What is Proper Posture 》
Stand with your back facing a wall. Place your heels against the wall and open your feet at a 90-degree angle. Then, place your back against the wall while looking straight ahead. If you can easily fit your hand into the space at your waist, your pelvis is tilted backward. Conversely, if it is difficult to fit your hand into the space, your pelvis is tilted forward.
Learn about your body’s condition and habits.


《 When Sitting 》
Do you often cross your legs when sitting in a chair? When sitting on the floor, do you sit with both legs facing the same direction, or sit with your feet out to the sides while kneeling? Sitting in such asymmetrical positions or positions that open the pelvis can cause pelvic misalignment. Sitting positions that are symmetrical, for instance kneeling or sitting cross-legged, are recommended.
If sitting cross-legged is difficult, place a cushion under your knees and try to keep your pelvis upright as much as possible, which may help you sit more upright. Placing a folded bath towel under your hips may also make it more comfortable.


《 During Breastfeeding 》
Do you lean your upper body back, round your shoulders, and breastfeed in a hunched posture?
It is recommended that you straighten your back, but be careful not to push your chest out too much, as this can cause your lower back to arch and create strain. To keep your pelvis upright during breastfeeding, it may help to place a folded bath towel or a thin cushion folded in half under your hips.
In order to maintain proper posture while breastfeeding, fill the space between your back and the backrest or wall with cushions or blankets so that the posture remains stable.
In particular, filling the space around your hips and lower back makes it easier to maintain your posture. Additionally, adjust the baby's height with a cushion so that the baby's face is directly in front of your breast.


《 Pelvic Stretch You Can Do While Lying Down 》
The most important thing for restoring your postpartum body shape is returning the opened and misaligned pelvis to its proper position. When the pelvis is properly positioned, it can help reduce a protruding abdomen, lower back pain, and improve posture.

1. 1. Lie on your back with both knees bent and both arms placed beside your body.
2. 2. While exhaling, slowly lower both knees together to the right side and hold for a few seconds.
3. 3. While inhaling, return to the starting position, then lower them to the left side.

Simply repeating this movement several times will help muscles around the pelvis to relax and support the correction of misalignment. Perform the stretch within a comfortable range without pain, feeling a pleasant stretch.
Maintaining proper posture naturally encourages balanced use of the abdominal and back muscles. At the same time, it strengthens the core muscles necessary for maintaining posture. As a result, your body may gradually develop into a well-balanced shape that can properly support itself from the core.


《 Dieting Through Food Restriction 》
After childbirth, some people start restrictive diets because they want to return to their pre-pregnancy body shape quickly. However, it is common to hear “I tried it, but I just felt exhausted.”
Restrictive diets, such as skipping meals or eating only one type of food, may seem easy to try if you have strong willpower. However, even if you successfully lose weight and reach your target weight, you may also lose the muscle strength necessary for childcare.
Moreover, if you are breastfeeding, it is necessary to maintain the amount of nutrients your baby needs. Therefore, mothers should consume the calories necessary to maintain a healthy daily life.
Depending on your baby’s age, if your baby drinks approximately 800 ml of breast milk per day, it is said that your body uses about 500 kcal per day. According to the Dietary Reference Intakes issued by the Ministry of Health, Labour and Welfare, breastfeeding women require an additional 350 kcal per day beyond the recommended daily energy intake for adult women.
While being careful not to consume too many calories, it is important to eat a variety of foods and pay attention to nutritional balance.

As mentioned earlier, if the muscles that should be used are not activated, muscle can be lost and replaced by fat, even if your body shape appears largely unchanged.
As a result of this, the future risk of lifestyle-related diseases and the need for long-term care may become higher than the risk associated with metabolic syndrome.
From this perspective as well, maintaining appropriate muscle strength from now on is important.

Overall, in order to approach postpartum body shape concerns in a healthy and sustainable way, start by maintaining proper posture.

By the time your baby is weaned, the baby will rely less on breast milk for nutrition, and the mother’s nutritional requirements will also decrease. From that point, reviewing your eating habits can help avoid the risk of obesity caused by excessive calorie intake.


For your body that worked hard through pregnancy and childbirth, for your baby, and for your future self, start gradually and at your own pace without overexerting yourself.