Postpartum Belly: How to Tone Up Your Stomach After Pregnancy

Congratulations on your new bundle of joy!

While pregnancy can be a beautiful experience, it can also leave new mothers feeling less than confident about their postpartum body.

One of the most common concerns among new moms is their postpartum belly.

After giving birth, it’s natural for your stomach to be a bit flabby, stretched out, and loose.

But don’t worry, there are plenty of ways to tone up your stomach and regain your pre-pregnancy confidence.

In this blog post, we’ll discuss some effective tips and exercises to help you get started on your postpartum belly-toning journey.

Whether you’re a new mom or a seasoned pro, these tips can help you get back on track and feel confident in your own skin once again.

Let’s dive in!

RELATED: 5 Postpartum Pilates Workouts You Can Do At Home (Full Follow-Along Videos)

Why do you still look pregnant

As you prepare to bring a new life into the world, your body goes through a series of changes.

One of the most noticeable changes is the growth of your belly.

However, what happens to your belly during pregnancy, and why do you still look pregnant after pregnancy?

During Pregnancy, What Happens to Your Belly?

As soon as the fertilized egg implants itself into the uterus, hormonal changes cause the uterus to begin expanding, and as the baby grows, so does the uterus.

By the end of pregnancy, the uterus is about 500-1000 times its pre-pregnancy size.

The abdominal muscles also stretch to accommodate the growing uterus, which is why you may notice that your belly button pops out.

Why Do You Still Look Pregnant After Pregnancy?

After giving birth, most women expect their belly to return to its pre-pregnancy state, but it’s not always the case. Here are some reasons why you may still look pregnant:

Diastasis Recti: This condition occurs when the two sides of the abdominal muscles separate, leaving a gap between them. It’s common during pregnancy and can cause the belly to protrude after delivery.
Excess Fat: Gaining weight during pregnancy is normal, but some women may have difficulty shedding the extra pounds after giving birth. Excess fat can cause the belly to protrude even after delivery.
Swelling: After giving birth, the body may retain water, causing swelling in the belly area. This swelling can make it appear as though you’re still pregnant.
Lack of Exercise: It’s essential to give your body time to recover after delivery, but it’s also important to get moving again. Lack of exercise can cause muscles to weaken, leading to a protruding belly.
Hormonal Changes: After delivery, your body undergoes significant hormonal changes, which can affect your weight and the appearance of your belly.

How long will it take to “get your stomach back”

After giving birth, many women wonder how long it will take to get their stomach back to its pre-pregnancy state.

While the answer varies from person to person, here are some things to keep in mind.

Factors That Affect How Long It Takes to Get Your Stomach Back

Type of Delivery: If you delivered vaginally, your body may recover faster than if you had a c-section. The incision from a c-section can make it harder to engage in certain activities and may take longer to heal.
Hormonal Changes: After giving birth, your body undergoes significant hormonal changes, which can affect your weight and the appearance of your stomach.
Weight Gain During Pregnancy: Gaining weight during pregnancy is normal, but it can affect how long it takes to get your stomach back. The more weight you gain, the longer it may take to lose it.
Muscle Tone: If you had strong abdominal muscles before pregnancy, you may be able to regain your pre-pregnancy stomach faster than someone who didn’t have strong muscles.
Breastfeeding: Breastfeeding can help you lose weight, but it’s important to remember that it’s not a magic solution.

When to Expect Your Stomach to Go Back to Normal

It’s important to keep in mind that everyone’s body is different, and there’s no set timeline for when your stomach will go back to normal after pregnancy.

Generally, it takes around six weeks for the uterus to return to its pre-pregnancy size.

However, it may take several months for your stomach muscles to regain their strength, and it may take longer to lose any weight gained during pregnancy.

Getting your stomach back after pregnancy is a process that varies from person to person.

By incorporating exercise, eating a healthy diet, and being patient, you can help your body recover and regain your pre-pregnancy shape.

If you’re concerned about your postpartum recovery, consult with your healthcare provider.

When is it safe to come back to exercising

After pregnancy, many women want to get back into exercising and regaining their pre-pregnancy fitness level.

However, it’s important to approach postpartum exercise with caution and give your body the time it needs to heal.

Here’s what you need to know about when it’s safe to come back to exercising after pregnancy.

The First Six Weeks After Birth

During the first six weeks after giving birth, your body needs time to heal, and it’s important to avoid high-impact exercise or activities that could strain your body.

Your healthcare provider will typically clear you for exercise at your six-week postpartum checkup.

It’s important to take it slow during this time and start with light, low-impact exercises such as walking or gentle yoga.

It’s also essential to listen to your body and stop if you experience any pain, bleeding, or discomfort.

Returning to Exercise After Six Weeks

Once you’ve been cleared by your healthcare provider, you can gradually increase the intensity and duration of your workouts.

However, it’s essential to keep in mind that your body may not be able to handle the same level of activity as before pregnancy.

When it comes to exercising after pregnancy, it’s essential to take it slow and listen to your body.

Starting with low-impact exercises, focusing on strengthening your pelvic floor and core muscles, and being patient can help you regain your pre-pregnancy fitness level safely.

If you’re concerned about your postpartum recovery, consult with your healthcare provider.

Tips to get-your-body back faster after pregnancy

Pregnancy can take a toll on your body, and many new mothers want to regain their pre-pregnancy fitness level as quickly as possible.

While it’s important to give your body the time it needs to heal after childbirth, there are some tips you can follow to get your body back faster after pregnancy.

Here are five tips to consider:

Breastfeeding

Breastfeeding is not only beneficial for your baby, but it can also help you get your body back faster after pregnancy.

When you breastfeed, your body burns extra calories, which can help you lose weight more quickly.

Breastfeeding also releases hormones that help your uterus contract, which can help it return to its pre-pregnancy size more quickly.

Eating enough – balanced high nutritive food

Eating a balanced and nutritious diet is essential for postpartum recovery and getting your body back faster after pregnancy.

Your body needs plenty of nutrients to heal and recover after childbirth, so it’s important to eat a diet that’s rich in protein, healthy fats, and complex carbohydrates.

Make sure to include plenty of fruits, vegetables, whole grains, and lean protein sources in your diet.

Walking

Walking is a great way to get back into exercise after pregnancy.

It’s low-impact, easy to do, and can be done with your baby in a stroller.

Walking can help you burn calories, improve your cardiovascular health, and boost your mood.

Start with short walks and gradually increase the distance and intensity as you feel comfortable.

Pelvic floor exercises

Pregnancy and childbirth can weaken your pelvic floor muscles, which can lead to problems such as incontinence and pelvic pain.

Pelvic floor exercises, also known as Kegels, can help strengthen these muscles and prevent these issues.

To perform Kegels, contract your pelvic floor muscles as if you’re trying to stop the flow of urine.

Hold for a few seconds, then release.

Pilates / Low impact workouts

Pilates and low impact workouts are great options for getting your body back faster after pregnancy.

These exercises can help improve your strength, flexibility, and posture without putting too much stress on your body.

Pilates focuses on strengthening your core muscles, which can help improve your overall fitness level and make it easier to perform everyday tasks.

To conclude

In conclusion, getting your body back after pregnancy takes time and patience.

Following these tips, such as breastfeeding, eating a balanced diet, walking, doing pelvic floor exercises, and incorporating Pilates and low impact workouts into your routine, can help you regain your pre-pregnancy fitness level safely and effectively.

Remember to listen to your body, start slowly, and consult with your healthcare provider if you have any concerns.