Research shows that women who exercise soon after delivery have a higher chance of losing weight faster. Several methods and techniques are available to reduce postpartum belly fat, such as binding belts, oil massage, belly exercises, yoga, and pilates. Irrespective of the method you chose to get rid of a postpartum belly, be sure to prioritize your health and not injure yourself by straining your muscles after childbirth.It's important for women who have recently given birth to consult with their healthcare provider before starting any exercise for postpartum belly, particularly if they had a cesarean delivery or other complications during pregnancy. Once you have the green light from your healthcare provider, there are a few exercises that can be beneficial for helping to tone and strengthen the muscles of the abdominal and pelvic floor, which can help to improve the appearance of a postpartum belly. 
Benefit: One of the best exercises that target belly fat. Planks engage all the muscles in the abdomen and strengthen the core. Many variations of planks are available such as the standard plank, side plank, and straight arm planks.How to perform:
Besides these important and effective exercises, instead of jumping right into getting rid of the excess fat you have gained during pregnancy, practicing yoga poses is a natural way to let your body heal slowly and gradually. Yoga can be mindful, relieve stress and anxiety, and provide a wholesome healing experience. Try these yoga poses that specifically target belly fat:
How long does it take to lose a postpartum belly?
Losing a postpartum belly anywhere between 6-12 months is possible. However, losing belly fat post-pregnancy may take the lesser time or longer depending on the following:- your baby's size
- a healthy diet
- regular exercise
- maternal age
- the weight you gained during pregnancy
How soon after delivery can I start exercising?
Every pregnancy is different, and so is the mother's health after childbirth. Therefore, depending on how healthy you feel after delivery, you can decide when to start exercising. It is better to delay a few months post-delivery to ensure no harm to the mother.- Wait for 6 weeks after a normal vaginal delivery
- Wait for 10 weeks after a C-section delivery
Brisk walking
- Start by walking short distances over short periods.
- Then gradually increase the duration of brisk walking and walk for longer distances.
Plank
Benefit: One of the best exercises that target belly fat. Planks engage all the muscles in the abdomen and strengthen the core. Many variations of planks are available such as the standard plank, side plank, and straight arm planks.How to perform:- For a straight-arm plank, lie flat on a mat with your stomach on the floor.
- Raise your shoulder and arms and knees, and stay on your toes, keeping your arms straight, in line with your shoulders.
- Hold this position for one minute.
- Gradually increase the time that you hold a plank position.
Burpees
- Start with a plank position.
- Perform a mountain climber in this position and then jump on your feet.
- Come back down in the plank position.
- Repeat 5 times per set.
- Gradually increase to 10 times per set.
Diaphragmatic breathing -
- Lie on your back with your knees bent and your feet flat on the floor.
- Place one hand on your upper chest and the other on your abdomen.
- Inhale slowly and deeply through your nose, allowing your abdomen to rise as you fill your lungs with air.
- Exhale slowly and gently through your mouth, allowing your abdomen to fall as you release the air from your lungs.
- Focus on expanding your abdomen as you inhale and contracting it as you exhale.
Leg raise -
- Lay with your back on the floor.
- Raise your toes and legs, making sure not to bend your knees.
- Hold this position for 10 seconds.
- They bring the legs down to the floor.
- Begin the exercise by holding the legs in the air for 10 seconds.
- After a few weeks, increase the duration to 20 or 30 seconds to challenge your lower abs and reduce belly fat.
Flutter kicks -
- Lie flat on a mat with your back on the floor.
- Raise your legs to paddle an imaginary cycle in the air, but make sure you do not bend your knees.
- Lift each leg as high as you can.
- Do 10 lifts on each leg.
- Repeat 3 times.
- Perform this exercise daily with other exercises that target the lower abs.
Kegel Exercises -
- Make sure to empty your bladder before you start exercising.
- Kegel exercises can be done while sitting, standing, or lying down. It's up to you to find the most comfortable position for you.
- Tighten your pelvic floor muscles, hold for about five seconds, and then release.
- Repeat: Repeat the exercise 10 to 15 times, at least three times a day
Twister exercise -
- Stand straight and raise your arms at shoulder level.
- Turn from side to side keeping your feet firmly on the ground.
- Repeat the move 10 times on each side.
Bicycle kicks
- Lie flat on a mat with your back on the floor.
- Raise your legs to paddle an imaginary cycle in the air.
- Do 10 rotations.
- Repeat 3 times.
- Perform this exercise daily with other exercises that target the lower abs.
V-up crunch
Hip lift
- Lay with your back on the floor, with your knees bent.
- Slowly lift the hips in the air and hold the position for 10 seconds.
- Repeat 10 times.
Yoga poses
Besides these important and effective exercises, instead of jumping right into getting rid of the excess fat you have gained during pregnancy, practicing yoga poses is a natural way to let your body heal slowly and gradually. Yoga can be mindful, relieve stress and anxiety, and provide a wholesome healing experience. Try these yoga poses that specifically target belly fat:- Marjariasana /cat pose
- Viparita Karani/ leg-up-the-wall pose
- Trikonasana/ triangle pose
Benefits of postpartum exercises -
Postpartum exercises target the lower belly muscles, but as with any exercise, they provide the following benefits:- improves blood circulation
- strengthens and tightens abs
- reduces the risk of postpartum depression
- reduces the chances of postpartum backache, varicose veins, and swelling in feet and ankles
- aids weight loss
- keeps you active
Conclusion -
Weight gain during pregnancy is normal and essential to provide your baby with nutrients. There is absolutely no shame in giving your body the time and love it deserves, especially after going through a difficult phase such as pregnancy. Do not get into the pressure of losing weight; instead, losing pregnancy weight is a gradual process and can be achieved by performing the able exercises every day, along with maintaining a healthy diet. Also, consult your doctor as soon as you notice any pain or discomfort while performing any Exercise for postpartum belly or post-childbirth.Frequently Asked Questions
Can I exercise while lactating?
Yes, lactating mothers can safely exercise provided they have waited for a minimum of 6 weeks post-delivery. Ensure that your baby is fed before you exercise to prevent breast pain or engorgement during your exercise.
How to get a flat stomach after pregnancy?
If you had a flat stomach before your pregnancy, it is possible to regain it post-delivery with the right balanced diet, regular exercise, and drinking lots of water.
Is it normal for my belly to look big post-delivery?
It is normal to look "big" or pregnant even after delivery. Your body, specifically your belly muscles, have slowly stretched over 9 months to accommodate your baby. Therefore, in most women, this stretching in the belly muscles may take some time to relax and become loose after delivery.
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