Yes, a "mummy tummy" can often go away or significantly improve, but it takes time, patience, and consistent effort focusing on nutrition, core exercises (like pelvic tilts and deep breathing), and overall fitness, though factors like diastasis recti (abdominal separation) and genetics influence the timeline and outcome. While the uterus shrinks in about 6-8 weeks, stretched muscles and skin can take months to years to recover, but gentle activity and proper diet help, with some needing specific treatments for severe muscle separation.
So, does “mom pooch” go away? 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.
Post-birth belly recovery varies, but a rough timeline is:
Week 1: Belly still prominent. Weeks 2–3: Gradual shrinking; breastfeeding may help. Week 6: Uterus often back to pre-pregnancy size, but softness may remain. Up to 1 year: Muscle tone and skin appearance may continue to improve.
For most women a perinatal diastasis recti will naturally heal itself as the Linea alba naturally knits back together and the gap closes.
Factors like a still-shrinking uterus, stretched abdominal muscles, loose skin, and a common condition called diastasis recti (a separation of abdominal muscles) all contribute to that lingering “baby bump.” Here's what you need to know: The uterus typically returns to pre-pregnancy size in 6–8 weeks.
After birth, you may find that your body isn't that different from your pregnant body. For some women, this remains true a year or more after giving birth. It's possible for your postpartum belly to go away, but it takes time and dedication.
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.
However, this little pouch doesn't just consist of excess fat; it's also the result of stretched muscle and skin. During pregnancy and childbirth, abdominal muscles and connective tissues become stretched horizontally, resulting in diastasis recti.
If left untreated, Diastasis Recti can lead to low back pain, poor posture, urinary incontinence, and weakened core muscles, all of which can significantly impact your overall health and well-being.
The 5-5-5 rule is a postpartum guideline for the first 15 days of recovery, emphasizing rest to help the new parent heal and bond with the baby, by spending 5 days in bed, followed by 5 days on the bed, and then 5 days near the bed, gradually increasing activity while prioritizing rest, nourishment, and self-care over chores or visitors. It's a framework for creating boundaries and slowing down to prevent overexertion, though individual recovery needs should guide the pace.
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.
It's no surprise that the best one-two punch for reducing visceral fat is a combination of exercise and a healthy diet. However, the type of exercise matters, as does how you adjust your diet. “To fuel belly fat burning, you need to build muscle mass, which means increasing resistance exercise,” says Dr. Apovian.
No single body part loses fat first. Everyone loses fat from different places initially, depending on a variety of factors. In general, women may lose fat from their legs first, and men may lose fat from their torsos first — but it's highly individual.
Lasting Results
CoolSculpting can eliminate excess fat cells in the lower belly and surrounding areas, preventing them from returning. Maintaining an active lifestyle and a healthy diet can help you achieve lasting results.
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.
As we've discussed, it's totally normal for your vagina to become looser after giving birth. If you're uncomfortable with this and want to help tighten it again, there are several ways to help strengthen your vaginal floor muscles.
It's never too late to repair your diastasis recti. With the proper exercises, you can fix your ab separation years after you've delivered your last baby.
In most cases, diastasis recti surgery is considered a cosmetic procedure and is not covered by insurance. However, if the condition causes functional issues like hernias or chronic back pain, some insurance plans may offer partial coverage.
Complications related with diastasis recti include weakening of the support system of abdominal organs, low back pain, stress urinary incontinence, chronic low back pain, and pelvic organ prolapse, where the organs will descend.
Diastasis recti is a separation of abdominal muscles that results in a midline gap and localized bulge. Belly fat is excess fat that results in a rounded belly. Look for a visible ridge or palpable gap when engaging the core to tell them apart.
The fact is it's totally normal for women to have more fatty tissue in the stomach region compared with men. “Under ovarian influence, the body does typically have a higher body fat percentage,” Erlanger said. “This is thought to serve the function of protecting reproduction.”
Often what is thought of as traditional abdominal strengthening, such as crunches, reverse crunches, and planks may actually contribute to more dysfunction and pressure on the abdominal wall when the deeper abdominal and pelvic floor muscles are weak and not activating properly.
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.
That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat. Walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition.
Yes, Pilates significantly helps with the "mom pooch" by strengthening deep core muscles (transverse abdominis) and pelvic floor, improving posture, and promoting fat loss, especially when combined with cardio and a healthy diet; it's crucial for healing diastasis recti (muscle separation) safely, but won't eliminate stubborn fat without overall body fat reduction, notes this Reddit thread, BetterMe, and Embody Movement Pilates Studio.