To get a flatter tummy after pregnancy, focus on gentle core exercises (like pelvic tilts) to rebuild deep muscles, eat a nutrient-rich diet with lean proteins and whole foods, stay hydrated, prioritize sleep, and consider support garments or professional guidance for conditions like diastasis recti (muscle separation). Breastfeeding can also help your uterus contract, and it's crucial to be patient and start slowly, getting your doctor's clearance first.
Pelvic Tilt.
The pelvic tilt is a simple exercise that strengthens the abdominal muscles and is extremely low-impact. You simply lie down, flattened against the floor with your knees bent and your feet flat (similar pose to a kegel). Tighten your abdominal muscles and tilt your pelvic upward, towards you.
Many women find their belly begins to flatten with a combination of breastfeeding, gentle exercise, and a balanced diet. For most women, it takes 6–12 months to lose a postpartum belly completely, though some changes, such as loose skin, may linger.
The best mum tum exercises to support mum tum weight loss and minimise overhang seek to tone the muscles after pregnancy. The best mum tum exercises include Pelvic Tilts, Planks, Leg Raises and Bicycle Crunches. Mountain Climbers are also highly effective, as are Bridges and Russian Twists.
After 6 weeks postpartum your uterus has shrunk back to pre-pregnancy size and should not be large enough to distend your belly as it sits inside your pelvis.
The 5-5-5 rule is a guideline for what kind of help a postpartum mom needs: five days in bed, five days round the bed — meaning minimal walking around — the next five days around the home. This practice will help you prioritize rest and recovery while gradually increasing activity.
Walking is a very simple exercise that helps you get rid of a mummy tummy. But do not just walk. To increase abdominal strength and remove your mom pooch, you should contract your tummy muscles.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
How to get rid of a hanging belly?
As previously mentioned, an enlarged belly after childbirth, also known as a postpartum belly, is quite common. This condition is caused by the stretching of abdominal muscles, hormonal changes, and weight gain that occurs during pregnancy.
The basic premise for both diets is eat foods rich in monounsaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocados, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
I bet you didn't know that during pregnancy, your rib cage physically expands up to 3 inches. This is a normal physiological adaptation to accommodate your growing baby and uterus. However, your ribs don't always just return to their prior resting position. Sometimes, they need a little assistance postpartum.
Liposuction is a very popular stand-alone procedure for women with exercise resistant pockets of fat post-pregnancy. As a part of a mummy makeover, liposuction works to create greater definition and contour in the abdomen, sculpting a flatter, more athletic looking stomach.
Exercises and Stretches that May Help Relieve Gas and Bloating
Yes — at least, most of the time. Although postpartum belly is stubborn, the good news is that eventually, much of it will disappear on its own. Just as you experience hormonal changes during pregnancy, your hormones shift after you've given birth.
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense strength training, Pilates, hiking, boxing, and cardio, alongside major lifestyle changes focused on managing anxiety, not restrictive diets like the Sirtfood Diet, with workouts happening multiple times daily for mental and physical strength. Her routine included morning weights, afternoon hikes or boxing, and evening cardio, emphasizing getting stronger, which naturally led to fat loss and improved well-being.
Daily: The most common form of intermittent fasting is a daily fast for 12 to 16 hours. For a 16-hour fast, this would result in an 8-hour feeding window during a 24-hour period. A “16:8” fast might look like eating breakfast at 11am and finishing dinner by 7pm.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
The most effective way to burn belly fat is a combination of aerobic exercise (like brisk walking, jogging, or HIIT) and strength training (weights), alongside a balanced, whole-food diet (lean protein, fiber, veggies, less sugar/processed food) and lifestyle changes like getting quality sleep and managing stress, as you can't spot-reduce fat but need overall fat loss through calorie deficit and metabolism boosting.
You gain weight over 9+ months of pregnancy, so it's normal to take 9+ months to get back your pre-pregnancy body after your baby is born. However, a belly bulge that doesn't go away for months after delivery can be a sign of diastasis recti—a separation of your abdominal muscles.
Posture: During a flat tummy walk, you stand tall with your shoulders pulled back and down. Your spine stays neutral, not arched or hunched. Regular walking often involves slouching or looking down at your phone. Core engagement: You actively contract your abdominal muscles throughout the entire walk.
The 40-day rule after birth, often called confinement or "The Golden Month," is a widespread cultural tradition emphasizing a mother's deep rest, healing, and bonding with her newborn, with family often handling chores and visitors, promoting physical recovery (like stopping bleeding) and mental well-being, rooted in ancient practices from Asia, Latin America, and religious traditions like Judaism and Christianity. Key aspects involve nourishing the mother, sheltering her from stress, and focusing solely on resting and bonding, a stark contrast to Western pressures to "bounce back" quickly.
In reality, the third week might be the hardest week postpartum, since everything seems to feel “normal,” but so much is happening at the same time. This being said, the third week will be an important week to focus on your mental health.
Postpartum (or postnatal) refers to the period after childbirth. Most often, the postpartum period is the first six to eight weeks after delivery, or until your body returns to its pre-pregnancy state.