{"id":84630,"date":"2026-01-21T18:12:11","date_gmt":"2026-01-21T18:12:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84630"},"modified":"2026-01-21T18:12:11","modified_gmt":"2026-01-21T18:12:11","slug":"postpartum-tummy-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/","title":{"rendered":"Postpartum Tummy Workout: What Is It &#038; How Does It Benefit New Mothers?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#What_Is_A_Targeted_Postpartum_Tummy_Workout\" >What Is A Targeted Postpartum Tummy Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#What_Is_A_Restorative_Postpartum_Workout\" >What Is A Restorative Postpartum Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#Why_Is_My_Stomach_So_Flabby_After_Having_A_Baby\" >Why Is My Stomach So Flabby After Having A Baby?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#How_Can_I_Tone_My_Stomach_After_Having_A_Baby\" >How Can I Tone My Stomach After Having A Baby?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#When_Can_I_Start_Doing_Stomach_Exercises_After_Birth\" >When Can I Start Doing Stomach Exercises After Birth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#Can_%E2%80%9CMommy_Pooch%E2%80%9D_Go_Away_With_Just_Exercise\" >Can \u201cMommy Pooch\u201d Go Away With Just Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#What_Exercises_Tighten_Loose_Skin_After_Pregnancy\" >What Exercises Tighten Loose Skin After Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#How_to_tighten_hanging_belly_fat\" >How to tighten hanging belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#Can_hot_water_reduce_belly_fat_after_delivery\" >Can hot water reduce belly fat after delivery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#Will_deep_core_exercises_help_a_saggy_belly\" >Will deep core exercises help a saggy belly?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you a new mom trying to figure out how to gently and quickly get your old tummy back? You may want to build your confidence or simply feel like the person you were before your baby took over your life.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/one-visual-1920x1200-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If so, rest assured that you\u2019re not the only new mother looking for helpful answers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After giving birth, many women struggle with a belly that looks much different from before pregnancy and a core that feels less supported.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A postpartum tummy workout can help you gently support your core engagement, tone your belly, and rebuild your confidence, helping you feel like you&#8217;ve got your old self back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will explain why your tummy looks and feels different after birth and provide a list of exercises to add to your postpartum ab workout routine to support your body&#8217;s recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always consult with your physician before starting any recovery fitness program to ensure it is suitable for your specific needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Targeted_Postpartum_Tummy_Workout\"><\/span><strong>What Is A Targeted Postpartum Tummy Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A targeted postpartum tummy workout is a gentle, structured exercise routine that focuses on supporting core muscles and improving the appearance of the abdominal area in women who\u2019ve recently given birth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike regular ab workouts, postpartum belly exercises are not only for strengthening the core; they also aim to support comfort and gradual reconditioning in areas that have changed with your growing baby.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82501\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Note that scientific studies over the years have shown that targeted postpartum core workouts are beneficial in (<\/b><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8136546\/\"><b>1<\/b><\/a><b>, <\/b><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1836955323000528\"><b>2<\/b><\/a><b>, <\/b><a href=\"https:\/\/www.kjfm.or.kr\/journal\/view.php?doi=10.4082\/kjfm.22.0035\"><b>3<\/b><\/a><b>, <\/b><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0314274\"><b>4<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthening abdominal muscle strength and thickness,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving posture,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing general physical discomfort in the core or lower-back area\/low back discomfort,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving body satisfaction,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supporting pelvic floor awareness and comfort.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Restorative_Postpartum_Workout\"><\/span><strong>What Is A Restorative Postpartum Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A restorative postpartum workout is a gentle, recovery-oriented exercise routine designed to help women who\u2019ve recently given birth regain strength in their core\/abdominals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike other routines designed to help with calorie or fat burning, this specific <a href=\"https:\/\/betterme.world\/articles\/mom-workout\/\">mom workout<\/a> is gentler. Most workouts for new mothers help them reconnect with their bodies and re-engage the abdominal muscles stretched during pregnancy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the name suggests, this routine is less about gaining postpartum abs and more about supporting your body following the accommodations it made during pregnancy.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-schedule\/\">The Complete Postpartum Workout Schedule for Beginners: Week by Week Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_My_Stomach_So_Flabby_After_Having_A_Baby\"><\/span><strong>Why Is My Stomach So Flabby After Having A Baby?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are 3 main reasons why your stomach may feel flabby after childbirth, which include the following:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Weight Gain<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In women, pregnancy-related weight gain can occur during and after pregnancy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whilst pregnant, research shows that women may gain between 5 and 18 kilograms, depending on their pre-pregnancy BMI (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279575\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This extra weight can make a woman\u2019s stomach feel flabbier after birth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from weight gained while pregnant, women can also gain weight after childbirth, leading to a flabby belly. New mothers have to eat more to help feed their baby through breastfeeding. They are also highly stressed and do not have time to move around much or exercise while caring for the newborn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these factors combined increase the risk of weight retention and weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a 2022 study, weight gained during this postpartum period is typically stored as abdominal fat (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8927526\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), which can lead to a flabby belly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82512\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/10-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/10-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/10-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/10-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/10-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Loose Skin<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The skin is the most elastic organ in your body, allowing it to stretch and contract as your body&#8217;s size and shape change. When a woman becomes pregnant, her uterus expands to accommodate her baby&#8217;s growing size.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, in turn, makes her belly expand and protrude. Her skin also has to stretch to fit\/accommodate the growing belly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once she gives birth, the belly starts to shrink, and the previously expanded skin around the belly also shrinks to fit the new size of the belly. The shrinking of the belly and the abdominal skin around the belly should happen in tandem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, in some cases, the skin can be \u2018left behind\u2019\u2013meaning the belly shrinks faster than the skin can shrink\/contract, which leaves the new mother with loose skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Loose skin in the stomach area can make the area look and feel flabby.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the amount of loose skin is minimal, it usually resolves on its own over time. However, if the situation is more difficult, you may need professional help to minimize or remove the excess skin.<\/span><b><\/b><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>Stretched &amp; Separated Stomach Muscles<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Professionally, experts refer to the symptom as diastasis recti abdominis, or simply diastasis recti. When people look up \u2018mom pooch workout\u2019 online, this is the issue that they are trying to solve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those unaware, diastasis recti is a condition in which the rectus abdominis muscles, also known as the \u20186 pack\u2019 ab muscles, separate. If you\u2019ve ever looked at the belly of a very toned person, you may have realized that their abs are separated equally by a line.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This line, known as the linea alba, holds the 2 halves of the 6-pack ab muscles together.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, when a woman carries a baby, the uterus, belly, and skin around the belly have to expand to accommodate the child.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process, while natural and essential, unfortunately puts pressure on the linea alba. Over time, this constant, ever-growing pressure can thin and pull apart these tissues, making them wider.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like the skin, the linea alba is elastic and can contract after a woman gives birth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, in some cases, the tissues can be overstretched during pregnancy, preventing them from pulling back, closing, and recovering once the baby is born.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This overstretching aspect then results in a gap that outwardly shows as a flabby tummy, commonly referred to as a mom pooch. This pooch can remain for several months or up to a few years (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK573063\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcwomenshealth.biomedcentral.com\/articles\/10.1186\/s12905-022-02009-0\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/50\/17\/1092\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82514\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/7-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Tone_My_Stomach_After_Having_A_Baby\"><\/span><strong>How Can I Tone My Stomach After Having A Baby?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For the best results in toning your stomach after childbirth, you have to understand the underlying issue first. For example, if the problem is due to weight gain or loose skin, then dietary changes and exercise are the best solutions.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Dietary Changes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that drastically changing what and how much you eat after birth can negatively affect your milk production, which would be insufficient for your new baby.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since breastfeeding mothers need about 400 extra calories a day (<\/span><a href=\"https:\/\/www.cdc.gov\/breastfeeding-special-circumstances\/hcp\/diet-micronutrients\/maternal-diet.html?CDC_AAref_Val=https:\/\/www.cdc.gov\/breastfeeding\/breastfeeding-special-circumstances\/diet-and-micronutrients\/maternal-diet.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), instead of going on a calorie deficit, it is advisable to ensure that you are not overeating and simply eating within the recommended nutritional needs and calories for a breastfeeding mother.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Exercise<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In terms of a <a href=\"https:\/\/betterme.world\/articles\/6-week-postpartum-workout-plan\/\">postpartum workout plan<\/a>, speak to your doctor to find out which workouts are best for you, depending on how long ago you gave birth, your current health status, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working with a professional can help you avoid overexertion, allowing you to work towards your post-baby fitness and body goals gently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the issue is caused by stretched and separated stomach muscles, then simple diet and exercise may not help much.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, after medical clearance, a targeted postpartum tummy workout focusing on deep core exercises to help pull those tummy muscles back together could lead to better results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One randomized controlled trial published in the Journal of Musculoskeletal Neuronal Interactions found that compared to a routine of basic core workouts, routines that included deep core strengthening exercises proved to be better at:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving core stability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supporting the management of diastasis recti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhancing the well-being of postpartum women (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82503\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/13-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In a recent review published in the International Urogynecology Journal, researchers found that when using exercise to deal with loose postpartum skin, focusing on the following options showed promising results:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercises that targeted the pelvic floor and deep and superficial muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Respiratory maneuvers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Functional exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternative exercises like yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suspension training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypopressive exercise (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00192-024-05727-1\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>Deep core exercise examples for a postpartum tummy workout at home include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal bracing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent knee march<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank variations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bird-dog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dead bug<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Feeling unmotivated to exercise? Check out this article for some <a href=\"https:\/\/betterme.world\/articles\/workout-motivation-for-females\/\">workout motivation for females<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-arm-workout\/\">Your Ultimate Postpartum Arm Workout Plan: What\u2019s Gentle, What Works, and What to Avoid<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Can_I_Start_Doing_Stomach_Exercises_After_Birth\"><\/span><strong>When Can I Start Doing Stomach Exercises After Birth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When to start postpartum exercise to reduce tummy flab can vary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you had a vaginal birth, you can start as soon as you feel ready.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is generally advisable to seek medical advice and wait at least 6 weeks after giving birth before starting any workout program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you had your baby through a C-section, please first seek professional medical advice before attempting any workouts, as you may potentially aggravate the wound.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_%E2%80%9CMommy_Pooch%E2%80%9D_Go_Away_With_Just_Exercise\"><\/span><strong>Can \u201cMommy Pooch\u201d Go Away With Just Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can reduce the appearance of \u201cmommy pooch\u201d through a combination of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A healthy diet that\u2019s within your recommended calorie intake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobic and weight-lifting exercises to help reduce any excess fat in the body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Targeted deep core exercises to help recover and strengthen potentially overstretched abdominal muscle tissues.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Tighten_Loose_Skin_After_Pregnancy\"><\/span><strong>What Exercises Tighten Loose Skin After Pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">Resistance training<\/a> exercises are the best option for this. They help increase muscle mass, which can help fill out the loose skin. Remember not just to train the abdominal muscles alone. Do full-body resistance training for the best results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82509\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_tighten_hanging_belly_fat\"><\/span><strong>How to tighten hanging belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You lose belly fat through a combination of healthy eating and full-body aerobic and strength training workouts. So eat whole foods on a calorie deficit and exercise for at least 30 minutes a day, 5 days a week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_hot_water_reduce_belly_fat_after_delivery\"><\/span><strong>Can hot water reduce belly fat after delivery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, hot water will not reduce belly fat after delivery, or any other time. This belly fat loss is only possible through a combination of healthy exercise and dietary habits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_deep_core_exercises_help_a_saggy_belly\"><\/span><strong>Will deep core exercises help a saggy belly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As stated above, yes, they can help improve abdominal muscle engagement. This improvement is especially likely if the saggy belly in question is due to overstretched and separated abdominal muscles during pregnancy.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/ready-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A postpartum tummy workout can help women recover their abdominal muscles and regain confidence and body satisfaction. For any new mother considering such a routine, please speak to your doctor to find out when you should engage in this workout, as well as dietary tips to supplement it for the best results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you a new mom trying to figure out how to gently and quickly get your old tummy back? You may want to build your confidence or simply feel like the person you were before your baby took over your life. If so, rest assured that you\u2019re not the only new mother looking for helpful [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84631,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58,144,269],"tags":[],"coauthors":[45],"class_list":["post-84630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts","category-core-workouts","category-postpartum-fitness-plan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Postpartum Tummy Workout: What Is It &amp; How Does It Benefit New Mothers? - BetterMe<\/title>\n<meta name=\"description\" content=\"What is a \u2605 POSTPARTUM TUMMY WORKOUT \u27a4, and how does it benefit women who have recently given birth? Check out this article for more details on this routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Postpartum Tummy Workout: What Is It &amp; How Does It Benefit New Mothers?\" \/>\n<meta property=\"og:description\" content=\"What is a \u2605 POSTPARTUM TUMMY WORKOUT \u27a4, and how does it benefit women who have recently given birth? Check out this article for more details on this routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-696-postpartum-tummy-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Postpartum Tummy Workout: What Is It &#038; How Does It Benefit New Mothers?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/\"},\"wordCount\":1726,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-696-postpartum-tummy-workout.png\",\"articleSection\":[\"Abs Workouts\",\"Core Workouts\",\"Postpartum fitness plan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you a new mom trying to figure out how to gently and quickly get your old tummy back? You may want to build your confidence or simply feel like the person you were before your baby took over your life.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If so, rest assured that you\u2019re not the only new mother looking for helpful answers.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">After giving birth, many women struggle with a belly that looks much different from before pregnancy and a core that feels less supported.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A postpartum tummy workout can help you gently support your core engagement, tone your belly, and rebuild your confidence, helping you feel like you've got your old self back.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we will explain why your tummy looks and feels different after birth and provide a list of exercises to add to your postpartum ab workout routine to support your body's recovery.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Always consult with your physician before starting any recovery fitness program to ensure it is suitable for your specific needs.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Targeted Postpartum Tummy Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A targeted postpartum tummy workout is a gentle, structured exercise routine that focuses on supporting core muscles and improving the appearance of the abdominal area in women who\u2019ve recently given birth.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike regular ab workouts, postpartum belly exercises are not only for strengthening the core; they also aim to support comfort and gradual reconditioning in areas that have changed with your growing baby.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\\\"><img class=\\\"alignce ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/\",\"name\":\"Postpartum Tummy Workout: What Is It & How Does It Benefit New Mothers? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-696-postpartum-tummy-workout.png\",\"description\":\"What is a \u2605 POSTPARTUM TUMMY WORKOUT \u27a4, and how does it benefit women who have recently given birth? 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Check out this article for more details on this routine.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Postpartum Tummy Workout: What Is It & How Does It Benefit New Mothers?","og_description":"What is a \u2605 POSTPARTUM TUMMY WORKOUT \u27a4, and how does it benefit women who have recently given birth? 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You may want to build your confidence or simply feel like the person you were before your baby took over your life.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If so, rest assured that you\u2019re not the only new mother looking for helpful answers.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">After giving birth, many women struggle with a belly that looks much different from before pregnancy and a core that feels less supported.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A postpartum tummy workout can help you gently support your core engagement, tone your belly, and rebuild your confidence, helping you feel like you've got your old self back.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we will explain why your tummy looks and feels different after birth and provide a list of exercises to add to your postpartum ab workout routine to support your body's recovery.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Always consult with your physician before starting any recovery fitness program to ensure it is suitable for your specific needs.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Targeted Postpartum Tummy Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A targeted postpartum tummy workout is a gentle, structured exercise routine that focuses on supporting core muscles and improving the appearance of the abdominal area in women who\u2019ve recently given birth.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike regular ab workouts, postpartum belly exercises are not only for strengthening the core; they also aim to support comfort and gradual reconditioning in areas that have changed with your growing baby.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Postpartum_Tummy_Workout\"><img class=\"alignce ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/","url":"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/","name":"Postpartum Tummy Workout: What Is It & How Does It Benefit New Mothers? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/postpartum-tummy-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-696-postpartum-tummy-workout.png","description":"What is a \u2605 POSTPARTUM TUMMY WORKOUT \u27a4, and how does it benefit women who have recently given birth? 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