How to Reduce Postpartum Belly: Exercises, Nutrition & Safe Practices
Discover the best ways to reduce postpartum belly with simple exercises, nutritional tips, and the role of breastfeeding. Learn the contributing factors, safety practices, when to seek medical advice and other crucial aspects.
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Last updated on 3rd Jul, 2025
Childbirth brings about physical changes to the body, especially in the abdominal area. Muscle stretching and hormonal shifts usually contribute to a postpartum belly. Although these are normal, patience and hard work are what it takes to regain core strength and tone the abdominal muscles back to their pre-delivery state.
Keep reading to learn the factors contributing to postpartum belly, effective exercises, nutrition tips and more.
Factors Contributing to Postpartum Belly
Below are a few major factors that contribute to a postpartum belly:
Hormonal Changes
During pregnancy, relaxin and progesterone make the abdominal muscles and ligaments more flexible to allow foetal growth. Hormone changes after childbirth affect fat storage and metabolism. These shifts, which take time to stabilise, slow the postpartum weight loss rate.
Diastasis Recti
It is a common condition among postpartum women where the abdominal muscles separate from each other due to excessive stretching. This results in a protruding belly, resulting in weak core strength. Targeted exercises and good posture help recover the muscles and realign properly.
Water Retention
Postpartum bloating is partly caused by excess fluid retention during pregnancy. The body naturally eliminates this retained water, along with hydration, movement and proper nutrition.
Effective Exercises to Reduce Postpartum Belly
Some effective exercises to assist in reducing postpartum belly are:
1.Abdominal Bracing:
This involves engaging the deep abdominal muscles for more stability of the core. Doing this exercise while sitting or standing helps activate the muscles and work to firm the abdominal area.
2. Pelvic Tilts:
Gentle pelvic tilts engage core muscles and improve spinal alignment. They strengthen the pelvic floor and help reduce belly bulge when done on the back.
Lie back with the knees bent and feet flat on the floor.
Squeeze the abdominal muscles and tilt the pelvis slightly upward.
Relax, then hold for a few seconds. Repeat 10-15 times.
3. Kegels:
A woman's pelvic floor muscles are essential to strengthening during the postpartum process. Kegel exercises strengthen the core, bladder control and abdominal toning. Doing these exercises strengthens the pelvic floor muscles, which can help support the abdominal muscles.
Contract as if to stop the flow of urine.
Then, hold for a few seconds and release. Repeat 10-15 times.
4. Bridges:
Lie back with the knees bent and feet flat on the floor.
Maintain the neutral position in the spine, keeping the shoulders and feet on the floor while lifting the hips off the ground.
Lower the hips while holding for a few seconds. Repeat 10-15 times.
5. Heel Slides:
Lie back on the back with feet flat on the floor and the knees bent.
Place one heel away from the body gradually and keep the back flat on the floor.
Repeat with the other leg bringing the heel to the starting position. Repeat 10-15 times on each side.
6. Modified Planks:
Keep the body straight from head to knees.
Position it, rest for a few seconds, and then hold it briefly. Increase the duration gradually. Repeat 5-10 times.
7. Walking:
It is a gentle and effective way to stay active and use the core muscles.
Do as many as 30 minutes of walking each day.
Consult Top Dietitian
Importance of Nutrition in Reducing Postpartum Belly
Focusing on nutrition is important for losing body fat. Although exercise is important, proper calorie intake is the predominant issue. Protein and fibre are two key nutrients that can help with this process:
Protein
An essential part of any diet, proteins are one of three major macronutrients that provide the body with building and repairing tissues and other weight loss benefits. They have the most thermogenic effect and the biggest amount of energy needed for digestion.
Protein brings satiety and the wish to eat less and supports muscle protein synthesis, thus aiding fat loss. They are found in meats, fish, dairy, eggs, soy products, legumes, etc.
Fibre
An insoluble carbohydrate, fibre helps with digestion, controls blood sugar levels, and reduces hunger. Fruits, vegetables, legumes, and seeds are all high-fiber foods.
Snacking frequently, sugary foods, and added sauces or dressings are among the common sources of hidden calories. Identifying and minimising these will make a tremendous difference in calorie intake and support fat loss goals.
Role of Breastfeeding in Reducing Belly
Breastfeeding helps burn calories and leads to postpartum weight loss. Fat is gradually reduced, including in the abdominal region, as the body requires more energy to produce milk.
An extra 400–500 calories per day are needed for milk production in exclusive breastfeeding.
All five food groups should supply two-thirds of these calories.
Weight loss during breastfeeding is variable. A safe goal is about 1 pound per week or 4 pounds per month.
Decreasing milk supply may occur when consuming less than 1,800 calories per day.
Milk production can be affected negatively by stress and fatigue.
First-time breastfeeding moms should have three meals a day, stay hydrated and eat healthy snacks.
Safe Practices for Postpartum Weight Loss
Once a woman gives birth, she should expect to lose at least 13 pounds for the fluids, the placenta, and the weight of the baby:
In the first week, she may still look pregnant but could begin losing weight. It usually takes about six weeks for the stomach and uterus to return to their pre-pregnancy size.
A postpartum belly that hasn’t gone after a year is something to note, as every woman’s body is different, affected by skin elasticity and other factors.
After delivery, do not attempt to lift heavy objects and perform intense stretching.
Importance of Hydration in Postpartum
Hydration aids metabolism and digestion and reduces water retention:
Drinking enough water also maintains skin elasticity, making it appear firmer in the abdominal region.
Ginger, chamomile, and fennel teas are herbal and help with digestion and reduce bloating.
Infused water and coconut water also help with postpartum recovery and can be incorporated into this diet.
Monitoring Progress and Setting Realistic Goals in Postpartum
Here are some tips and strategies for achieving realistic postpartum goals:
Keep a Journal:
Write about daily activities, meals, exercises, and moods. This will assist in identifying patterns and making corrections.
Take Measurements:
To track the changes, record the weight, waist circumference, and any other appropriate measures periodically (e.g., once a week).
Set Milestones:
Break the long-term goals into smaller, achievable milestones. Celebrate each milestone as it helps keep one motivated.
Use Apps and Tools:
Utilise apps or fitness tools to promote postpartum health and fitness. These would help track progress, set reminders, and know what to do during workout sessions.
Be Realistic:
Create goals that can be reached based on the current situation and physical state. Remember that it takes time to recover after giving birth, and be patient.
Stay Flexible:
Be ready to scale goals and practise accordingly. A newborn's life can be unpredictable, so it's very important to be flexible and able to change with the times.
When to Seek Medical Advice in Postpartum?
In case of discomfort within the first two to three weeks after delivery, contact the healthcare provider. Schedule a postpartum examination within six to twelve weeks to assess healing through a physical exam of the abdomen, vagina, cervix, and uterus.
Topics to discuss at this visit include:
Emotional state and mental well-being.
Sleep quality.
Additional symptoms, such as fatigue.
Contraceptive options and birth spacing.
Baby care and feeding strategies.
Guidelines for resuming sexual activity.
Concerns about discomfort during sex or low desire.
Adjustment to life with a new infant.
Conclusion
Postpartum belly reduction involves a combination of targeted exercises, balanced nutrition, hydration, and safe weight management practices. Consistency and patience yield gradual yet sustainable results.
Embracing postpartum changes while focusing on gradual progress fosters a positive recovery experience. Celebrating small achievements and maintaining a realistic outlook contribute to long-term well-being and self-confidence.
Consult Top Dietitian
Consult Top Dietitian
Ms. Shruthi Bhargavi
Dietician
9 Years • Msc (Nutrition and Dietetics)
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms. Anupriya
Dietician
7 Years • B.Sc(Clinical Nutrition & Dietetics),M.Sc(Clinical Nutrition & Dietetics),Certified Diabetes Educator, Certificate course in Renal Nutrition.
Lucknow
Delight Sun Hospital, Lucknow
Consult Top Dietitian
Ms. Shruthi Bhargavi
Dietician
9 Years • Msc (Nutrition and Dietetics)
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms. Anupriya
Dietician
7 Years • B.Sc(Clinical Nutrition & Dietetics),M.Sc(Clinical Nutrition & Dietetics),Certified Diabetes Educator, Certificate course in Renal Nutrition.
Lucknow
Delight Sun Hospital, Lucknow
