Pregnancy brings about incredible changes in a woman’s body as it nurtures new life. One of the most noticeable signs is the growing baby bump. As the months pass, weight gain and an expanding belly are natural and essential for a baby’s healthy development.
After childbirth, it’s completely normal for some of that belly fat, especially around the midsection, to stick around. These changes reflect the strength and care it takes to bring a new life. Rather than feeling pressure to "bounce back," this journey deserves appreciation, respect, and self-compassion.
When you feel ready, incorporating gentle exercises can support your recovery, help rebuild core strength, and gradually reduce belly fat. This article will explore safe and effective ways on how to lose belly fat after pregnancy.
6 Best Exercises for Postpartum Belly
1. Mountain Climbers
Mountain climbers are a fast-paced, full-body exercise that strengthens your core and gets your heart pumping. It engages multiple muscle groups simultaneously, including your arms, chest, glutes, core and hip flexors. This exercise also improves your endurance, coordination, and overall balance.
Steps:
- Start in a high plank position, placing your hands directly beneath your shoulders and keeping your body in a straight line from head to heels.
- Engage your core and bring your right knee in toward your chest in a controlled motion.
- Quickly switch legs, returning the right foot back and bringing the left knee forward.
- Continue alternating knees and gradually increase your speed as your endurance improves.
- Perform for 30-60 seconds per set, and aim for 3 sets.
2. Leg Raises
Leg raises are particularly effective for toning the lower abdominal muscles and eliminating stubborn belly fat. It also helps improve core strength and stability.
Steps:
- Lie flat on your back on a mat with your legs stretched out and arms by your sides, palms down.
- Keeping your legs straight, slowly lift them together toward the ceiling until they form a 90-degree angle with your torso.
- Hold the position for 4-5 seconds, keeping your core tight.
- Slowly lower your legs back down, keeping them just above the floor without letting them touch.
- Initially, repeat 10-15 times each day and gradually increase the reps and sets.
3. Bridging (Pelvic or Glute Bridge)
Bridging is a common and effective postpartum belly reduction exercise that works on your glutes and lower back while toning the belly, hips, and thighs. It also helps strengthen the pelvic floor muscles, which support the uterus, bladder, and bowels, and can become weakened or stretched after childbirth.
Steps:
- Lie flat on your back with your knees bent and feet placed flat on the floor, positioned hip-width apart.
- Keep your arms at your sides, palms facing down.
- Engage your core and glutes, then lift your hips off the ground so your knees, hips, and shoulders form a straight line.
- Hold the bridge for 10 to 20 seconds.
- Lower your hips back to the starting position slowly.
- Perform 10-15 repetitions, increasing as you get stronger.
READ: Exercises for an Easy Labour and Delivery
4. Abdominal Crunches
Abdominal crunches can be an excellent postpartum workout to reduce belly fat, as it engages all the abdominal muscles and helps tighten the midsection.
Steps:
- Lie flat on your back with your knees bent and feet placed flat on the floor, positioned hip-width apart.
- Place your hands lightly behind your head without pulling on your neck.
- Tighten your abdominal muscles and lift your upper back off the floor slightly.
- Hold the position briefly, feeling the tension in your core.
- Lower your back down slowly with control.
- Start with 5-10 crunches and increase the reps and sets over time.
5. Plank
Planks are among the most effective core exercises, engaging your entire midsection and improving posture and stability.
Steps:
- Start by lying face down, then lift into a forearm plank position: elbows under shoulders, forearms flat, and body straight from head to heels.
- Engage your core, glutes, and legs to hold a rigid position.
- Keep your neck neutral and avoid arching your back.
- Hold the plank for 20-30 seconds initially, gradually working up to 1 minute or more.
- Repeat 3 to 5 sets depending on your fitness level.
- You can progress by trying variations such as side planks, straight-arm planks, or one-arm planks.
READ: Exercise for Normal Delivery After C Section
6. Belly Breathing with Abdominal Contraction (Transverse Abdominis Breathing)
Diaphragmatic Breathing is a gentle yet effective postpartum exercise that helps re-engage and strengthen the core muscles, especially the deep abdominal muscles that often weaken during pregnancy. This exercise focuses on controlled breathing and muscle activation, which supports belly fat reduction and promotes better posture and relaxation.
Steps:
- Start by lying on your back with your knees bent and feet flat on the floor, arms resting by your sides.
- Place one hand on your chest and the other on your belly, just below your ribcage.
- Inhale deeply through your nose, allowing your tummy to rise while keeping your chest still.
- As you exhale slowly through your mouth, gently pull your belly button toward your spine, engaging your abdominal muscles.
- Hold the contraction for 2-3 seconds, then relax and breathe normally.
- Repeat for 10-15 breaths per set, aiming for 1-2 sets a day.
Additional Tips for a Flatter Tummy After Pregnancy
Along with these postpartum belly exercises, incorporating a few healthy habits into your daily routine can help increase results:
- Stay consistent with core-strengthening postpartum exercises like plank, bridges, and belly breathing.
- Eat a balanced diet rich in fibre, lean proteins, healthy fats, and whole grains to maintain a healthy body weight.
- Keep yourself hydrated to help support your metabolism and reduce body weight.*
- Incorporate light cardio activities such as walking or postpartum yoga to gently increase calorie burn.*
- Avoid crash diets. Instead, opt for slow, steady weight loss for long-term results.
- Prioritise rest and sleep, as proper recovery helps regulate hormones that impact hunger, fat storage, and energy levels.*
The Bottom Line
It took nine months for your belly to grow during pregnancy, so it’s completely natural that it won’t shrink back overnight. Getting back in shape is a gradual process, and with regular exercise and a balanced diet, many women can start seeing results within a few months.
The key is to be patient and kind to your body. Avoid pushing yourself too hard or jumping into intense workouts right away. Start slow, allow your body the rest it needs, and gradually increase the intensity of your exercises as your strength builds.
These postpartum workouts not only bring you closer to a flatter belly but also help boost your stamina, improve posture, and rebuild overall strength.
However, it’s important to remember that your body is still healing from the physical demands of pregnancy, labour, and delivery. Always consult your doctor before starting any postpartum exercise regimen. They can advise you on when it’s safe to start and whether there are any precautions you should take.
