The Truth About Postpartum Belly Fat

Hey, mama!

If you’re looking at your postpartum belly and wondering when it will go back to the way it was before pregnancy, you’re not alone.

That soft belly, stretched skin, and lingering fat are completely normal after growing a baby.

But if you’re ready to feel stronger, more confident, and work on reducing belly fat naturally, you’ve come to the right place!

Before you start Googling “best postpartum belly fat workouts” or falling for “flat belly in 10 days” gimmicks, let’s talk about what actually works.

Why does postpartum belly fat stick around?

What exercises are safe and effective?

And how can you get results without spending a fortune?

Let’s dive into the science behind postpartum belly fat.

We’ll bust some common myths, and go over detailed exercise routines to safely tone your core and rebuild strength—without the stress!

Why Does Postpartum Belly Fat Stick Around?

Your body just performed a miracle—it stretched, expanded, and nurtured a baby for nine months!

Naturally, it takes time to recover. Here’s why that belly might be lingering:

1. Your Hormones Are Still Regulating

Pregnancy hormones like progesterone and estrogen surged during pregnancy and are now slowly leveling out.

These hormones influence fat storage, especially around your belly. It takes time for your body to adjust postpartum.

2. Abdominal Muscles Have Stretched

Your rectus abdominis (your six-pack muscles) stretched apart to accommodate your growing baby.

Some moms develop diastasis recti, where the muscles remain separated after childbirth, making the belly look more prominent. Strengthening the deep core muscles is key to healing.

3. Your Pelvic Floor and Core Need Recovery

Your pelvic floor muscles (which support your uterus, bladder, and intestines) also weakened during pregnancy. A strong pelvic floor helps flatten the tummy, so rebuilding core strength correctly is important.

4. Your Body Stores Fat for Energy (Especially if You’re Breastfeeding)

If you’re breastfeeding, your body holds onto extra fat stores to ensure you have enough energy for milk production. Many moms notice belly fat naturally decreases once they wean.

The Best Postpartum Exercises to Strengthen Your Core & Reduce Belly Fat Naturally

Losing belly fat isn’t about endless crunches or extreme workouts.

The key is full-body movement, deep core activation, and strength training.

Below, I’ve broken down detailed instructions for safe and effective postpartum exercises.

How often should you do these?

• Start with 3 days a week, then increase to 4-5 days when you feel stronger.

• Aim for 10-15 minutes per session and build from there.

• Always listen to your body—if an exercise causes pain, stop and modify.

1. Pelvic Tilts (Great for Core Activation & Diastasis Recti Healing)

Pelvic tilts are one of the best exercises for re-engaging your deep core muscles (transverse abdominis), which help flatten your belly.

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor.

2. Place your hands on your hips and take a deep breath.

3. As you exhale, engage your core (imagine pulling your belly button toward your spine) and tilt your pelvis upward.

4. Hold for 2 seconds and release.

5. Repeat for 10-12 reps.

💡 Modification: If lying on your back feels uncomfortable, do this while sitting upright in a chair.

2. Glute Bridges (Strengthens Core, Glutes & Pelvic Floor)

Glute bridges are a core and lower body powerhouse. They engage your deep core and pelvic floor while also strengthening your glutes.

How to Do It:

1. Lie on your back with knees bent and feet hip-width apart.

2. Press through your heels and lift your hips toward the ceiling.

3. Squeeze your glutes and core at the top, then slowly lower back down.

4. Repeat for 12-15 reps.

💡 Tip: Make sure your lower back doesn’t overarch—engage your core to keep the movement controlled.

3. Bird Dogs (Improves Core Stability & Balance)

This exercise strengthens your entire core while improving coordination and balance.

How to Do It:

1. Start on all fours, with wrists under shoulders and knees under hips.

2. Keep your spine neutral and engage your core.

3. Extend your right arm forward and left leg back until they’re straight.

4. Hold for 2 seconds, then return to starting position.

5. Switch sides and repeat for 10 reps per side.

💡 Common Mistake: Don’t let your back sag—keep your core tight!

4. Modified Side Planks (Tightens Waist & Strengthens Core)

Planks are great for belly fat loss, but start with a modified version to avoid too much pressure on your abs early postpartum.

How to Do It:

1. Lie on your side, propped up on your forearm with knees bent.

2. Engage your core and lift your hips, creating a straight line from your head to knees.

3. Hold for 20 seconds, then switch sides.

4. Repeat for 2-3 rounds.

💡 Challenge: Once stronger, extend your legs fully for a full side plank!

5. Dumbbell Wood Chops (Targets Core & Burns Fat)

This full-body movement engages your core while also giving you a slight cardio boost—perfect for postpartum fat burning!

How to Do It:

1. Hold a light dumbbell (or water bottle) with both hands.

2. Stand with feet hip-width apart.

3. Start with the weight near your right hip, then twist and lift it diagonally across your body toward your left shoulder.

4. Control the movement as you lower back down.

5. Do 10 reps per side.

💡 No Dumbbells? Use a milk jug, canned food, or a heavy book for resistance!

Bonus Tips to Help You Lose Postpartum Belly Fat Naturally

1. Focus on Whole, Nutrient-Dense Foods

Eating the right foods supports fat loss, boosts metabolism, and balances hormones.

Best Belly-Fat-Fighting Foods:
✔️ Lean Protein (chicken, eggs, fish)
✔️ Healthy Fats (avocados, nuts, olive oil)
✔️ Fiber-Rich Carbs (oats, sweet potatoes, quinoa)
✔️ Hydrating Foods (cucumbers, watermelon, herbal teas)

🚫 Avoid: Processed foods, added sugars, and refined carbs.

Check out my article for healthy, cheap recipes for new moms!

2. Get More Sleep (As Much as Possible!)

Lack of sleep raises cortisol levels, which increases belly fat.

Try:
✔️ Power naps when baby sleeps.
✔️ Limiting caffeine in the afternoon.
✔️ A relaxing bedtime routine (like deep breathing).

Check out my article about how to get better sleep!

3. Manage Stress (Cortisol = Belly Fat!)

Chronic stress leads to hormonal imbalances and stubborn belly fat. 

Simple stress-relief techniques include:
✔️ Deep Breathing (5-10 minutes a day).
✔️ Daily Walks (fresh air works wonders).
✔️ Laughing & Socializing (call a friend!).

How to manage stress for you moms!

Final Thoughts: Be Patient & Kind to Yourself

Mama, your body has done something incredible. 

Losing postpartum belly fat is possible, but it takes time, consistency, and self-love.

💖 Focus on healthy habits, not quick fixes.
💖 Move your body in ways that feel good.
💖 Celebrate small wins—progress is progress!

Your body may not look exactly like it did before pregnancy, and that’s okay.

You’re strong, resilient, and amazing.

Now, grab your mat (or your baby!) and let’s get moving! 🚶‍♀️💪💖