Postpartum belly is a common concern after childbirth and can seriously affect how many women feel about their bodies. So, how can you help your abdomen look toned again? Find some practical tips in this article.

What Is Postpartum Belly?

Postpartum belly refers to changes in the abdomen after childbirth. During pregnancy, it will cause the abdomen to look different. Weight gain and the stretching of the abdominal skin cause the belly to look looser and more distended, often described as soft or sagging like a deflated balloon.

After delivery, the uterus usually needs about 6-8 weeks to shrink back to its pre-pregnancy size. Unfortunately, the outer appearance of the abdomen often takes much longer to slim down and look toned again.

How to Improve Your Postpartum Belly Appearance

According to the American College of Obstetricians and Gynecologists, one of the most effective ways to help restore your postpartum abdomen is by gradually losing weight. However, weight loss must be approached carefully, especially if you are still breastfeeding.

You cannot simply slash your calorie intake or eat far below the recommended amount. To do so, you can try the following strategies:

The Right Exercise

Exercise supports weight loss and helps boost your energy levels. To specifically target your postpartum belly, you need to choose appropriate exercises. The American Council on Exercise suggests several movements that can help improve abdominal tone. You can perform these exercises 2–3 times a week for better results:

Forearm Plank

• Start in a plank position. Place both hands on the ground with your fingers pointing forward.

• Shift your weight onto your forearms so that your elbows are bent and positioned directly under your shoulders.

• Bend your knees and lift your torso into a plank position. Keep your body in a straight line, not arched too high or sagging too low.

• Straighten your legs one at a time so both feet rest on the floor behind you in line with your body.

• Engage your abdominal muscles and tighten your glutes.

• Hold this position for a few seconds.

Reverse Crunch

This movement targets the abdominal muscles and can be done once you feel ready and comfortable. The steps are:

• Lie on your back with your knees bent and your arms resting at your sides.

• Lift your head and shoulders slightly, raise your legs and draw them toward your abdomen.

• Hold this position briefly, then slowly return your legs to the starting position.

• Repeat the movement several times and take a short rest between sets.

Scissor Kicks

Scissor kicks are another exercise that helps strengthen the abdominal muscles. The steps are:

• Lie flat on your back on the floor with your arms at your sides.

• Lift both legs off the floor, then raise one leg higher toward your abdomen while the other remains lower.

• Hold briefly, then switch positions by lowering one leg and lifting the other.

• Repeat this alternating movement as many times as you can.

Managing Your Diet

If you are breastfeeding, you should not drastically reduce your calorie intake; your body still needs enough energy, vitamins, and minerals to support milk production and your own recovery.

• Increasing your intake of vegetables and fruits.

• Adding fiber-rich foods such as cereals, granola, and dried fruit. Eating more fiber can support digestive health, which also influences hormone balance.

Using a Corset

A postpartum corset or abdominal binder can help support your midsection and lower back, giving your stomach a flatter look. You can choose a corset designed specifically for postpartum use that feels comfortable and practical to wear.

Discuss with your doctor first to make sure your condition is suitable for wearing a corset. If approved, you may wear it around 10-12 hours a day for 6-8 weeks. Remove the corset at night so your body can rest without any pressure or compression.

So, are you ready to gradually regain a flatter, firmer abdomen after childbirth? You can start by preparing your exercise mat and, if appropriate, your postpartum corset.

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