Motherhood is an incredible journey and there’s nothing like it. We all know that and cherish it, right? But let’s be real, only a mom knows what her body endures to give birth.
Postpartum recovery can be overwhelming, especially when it comes to getting your body back in shape. After I had my baby, I noticed my tummy didn’t exactly snap back overnight. It was frustrating at first, but I realized that rushing into anything wasn’t the answer. So, I decided to give myself a break and take my time. Gradually incorporating exercise after normal delivery to reduce tummy not only helped me physically but gave me that much-needed confidence boost.
If you’re a new mom wondering how to lose pregnancy belly safely and effectively, you’re in the right place! I’m here to help you learn some best postpartum exercises for your tummy that can help you regain your strength and feel like yourself again.
When to Start Exercise After Normal Delivery to Reduce Tummy
Moms often wonder when to start postpartum exercise to reduce tummy. The general recommendation is to wait about 6 weeks postpartum, or until your doctor gives you the green light. However, if you experienced any complications or had stitches, it might take a little longer.
Before starting tummy exercise after birth, make sure to keep these things in your mind:
- Always start with light exercises like walking or stretching.
- Gradually increase intensity as your body heals.
- Listen to your body and never stress yourself. Stop if you feel pain or discomfort.
- It’s always a good idea to check in with your healthcare provider before starting any fitness routine.
10 Best Exercises After Normal Delivery to Reduce Tummy
Here are some of my favorite postpartum belly exercises that can help you safely regain your strength and tone your tummy. Although focusing on the mummy pouch, these exercises help with overall postpartum wellness.
Walking
I can’t stress enough how underrated walking is! After spending weeks recovering, I was itching to move, but I wasn’t ready for anything intense. Walking became my go-to activity.
Being the easiest and most accessible way to ease into postpartum fitness, walking improves blood circulation, burns calories, and gently works your core muscles. Plus, it can be a great way to clear your mind and get some fresh air.
Just put your baby in the stroller, put on your favorite playlist or podcast, and head out for a stroll. Start with 10–15 minutes daily and gradually increase your pace and duration as your stamina improves. Over time, you would feel your core slowly reactivating.
Bridge Exercise
The lower back, glutes, and core muscles can weaken during pregnancy. Even after giving birth, carrying your baby can put an extra load on these areas. Bridge exercise targets these muscles specifically.
Lie on your back with your knees bent and feet flat. Lift your hips toward the ceiling, hold for a few seconds, and lower back down. Repeat 10–12 times. It’s such a simple move, but it works wonders for your core, glutes, and lower back. Sometimes I would even do this while my baby was playing on a mat next to me.
Kegels
If there’s one post-pregnancy pelvic exercise every new mom should prioritize, it’s Kegels. They help rebuild your pelvic floor strength, which takes a hit during pregnancy and delivery.
Squeeze your pelvic muscles as if you’re stopping the flow of urine. Hold for 5–10 seconds, release, and repeat 10–15 times. I’d sneak these in while sitting on the couch or even while feeding my baby. Nobody could tell I was working out, but I knew I was doing something important for my recovery.
Diaphragmatic Breathing
This is a gentle way to re-engage your deep core muscles and relax your body.
Sit or lie down comfortably. Place a hand on your belly and take a deep breath in, allowing your belly to rise. Exhale slowly, pulling your belly button toward your spine. Repeat for 5–10 minutes daily.
Diaphragmatic breathing is one of the most popular postpartum belly workouts to center yourself during those chaotic newborn days. Pro tip: Do this right before bed to relax your body and mind.
Leg Raises
Leg raises are one of the best exercises for postpartum belly to strengthen your lower abdominal muscles.
Lie flat on your back and keep your legs straight. Lift one leg at a time to a 45-degree angle, then lower it slowly. Do 10 reps on each leg. It’s gentle but effective, and you can feel your lower belly getting stronger with each session.
Mountain Climbers
This one was a game-changer for me. Once you feel ready for something a little more intense, mountain climbers should be one of your top postpartum exercises. It’s a full-body workout that burns calories and engages multiple muscle groups, including your abs.
Start in a plank position. Bring one knee toward your chest, then quickly switch legs as if you’re running in place. Do this for 20–30 seconds. It may be difficult at first, but you’ll love how energized you’ll feel afterward.
Plank
Planks are one of the best exercises for core strengthening and toning your tummy. But, let me tell you, planks are no joke. They look so simple, but holding that position even for 15 seconds feels like a mini-victory. Yet, they target every part of your core, including the front, back, and sides.
Start in a forearm plank position. Keep your body in a straight line and hold for 10–15 seconds. Make it more fun and challenge yourself to hold it a little longer each day. You can also include your partner or a friend to compete who holds the plank position longer.
Flutter Kicks
This low-impact exercise targets your lower belly and helps improve core stability. Plus, they are surprisingly fun.
Lie on your back with your legs straight. Lift both legs slightly off the ground and alternate kicking them up and down. Perform for 20–30 seconds.
Kneeling Pelvic Tilt
This is a gentle way to strengthen your lower back and abdominal muscles.
Start on your hands and knees. Arch your back slightly, then tuck your pelvis under and round your back. Repeat 10–12 times. It’s such a soothing movement like giving your core a gentle hug. Kneeling pelvic tilt is exactly what your body needs after carrying a baby for nine months.
Bicycle Crunches
Okay, confession time: Bicycle crunches were my ultimate favorite. They’re a bit challenging but so worth it. After all, it’s a classic ab exercise that works your upper and lower abs simultaneously.
Lie on your back with your hands behind your head. Bring one elbow toward the opposite knee while extending the other leg. Alternate sides for 10–15 reps. Out of all the post-pregnancy belly exercises, this one gave me the most noticeable results around my waistline.
Other Tips for a Flat Tummy After Pregnancy
- Drink plenty of water to stay hydrated.
- Eat a diet rich in whole foods, fiber, and lean protein.
- Wear a postpartum belly band for extra support.
- Breastfeed if possible as it can help burn extra calories.
- Get enough sleep.
- Limit processed foods.
- Avoid carbonated drinks.
- Start slow but be consistent
- Be patient with your progress.
- Remember, there are no ‘quick fixes.’
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FAQs
Can hot water reduce belly fat after delivery?
Drinking warm water may help boost digestion and metabolism but won’t magically melt away belly fat. Combine it with healthy eating and regular exercise for better results.
When to start exercise after normal delivery with stitches?
After normal delivery with stitches, usually, it’s alright to exercise around 6–8 weeks postpartum. However, it’s best to wait until your doctor allows you to exercise.
How to reduce belly after pregnancy without exercise?
If your body is not ready to exercise after pregnancy, you can reduce belly fat by maintaining a balanced diet and staying active in small ways, like walking around the house.
