The postpartum period can look like a sense of relief from the pregnancy bumps, but it comes with its own charm (and set of challenges). Bringing a new life into the world is incredible, but let’s be honest — the postpartum belly can sometimes feel like an unwelcome guest that refuses to leave. Many new moms struggle with a “mommy pooch” caused by stretched abdominal muscles, extra fat, and sometimes diastasis recti (abdominal muscle separation) and think that a flatter tummy is far out of their reach now.
The good news? With the right approach — gentle rehab, smart exercises, proper nutrition, and patience — you can absolutely flatten and tone your tummy after pregnancy.
Here’s your step-by-step guide with the 10 best exercises for new moms, plus extra tips to help speed your recovery.
✅ First Things First: Safety Check
Before starting any postpartum exercise:
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Get clearance from your doctor, especially if you had a C-section, complications, or severe diastasis recti.
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Start slow — focus on breathing, posture, and core connection before intense workouts.
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Remember: postpartum fitness is about healing and strength, not punishment.
💪 The 10 Best Exercises for a Flatter Postpartum Tummy
1. Diaphragmatic Breathing (Deep Belly Breathing)
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How: Lie on your back, knees bent. Place one hand on your chest, one on your belly. Inhale deeply through your nose, feel your belly rise, then exhale pulling the belly button gently toward the spine.
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Why: Strengthens the deep core (transverse abdominis), reduces pooch, and improves pelvic floor connection.
2. Pelvic Tilts
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How: Lie on your back, knees bent. Flatten your lower back against the floor by engaging your abs and tilting the pelvis slightly upward. Hold 3 seconds, release.
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Why: Restores core stability, relieves back pain, and gently activates abs.
3. Pelvic Floor Exercises (Kegels)
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How: Contract your pelvic floor muscles (as if stopping urine midstream) for 5 seconds, then relax. Repeat 10–15 times.
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Why: Strengthens pelvic floor, prevents leakage, and enhances core recovery.
4. Heel Slides
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How: Lie on your back, knees bent. Inhale, then exhale as you slide one heel along the floor away from your body, keeping abs engaged. Return and switch sides.
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Why: Builds deep core strength without straining the abs.
5. Bridge Pose
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How: Lie on your back, knees bent, feet flat. Inhale, then exhale as you lift your hips off the floor, squeezing glutes and engaging your abs. Hold for 3–5 seconds, lower down.
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Why: Strengthens glutes, hamstrings, and lower abs while improving pelvic stability.
6. Modified Side Plank
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How: Lie on your side, knees bent, elbow under shoulder. Lift hips slightly off the floor, keeping core tight. Hold 10–20 seconds.
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Why: Strengthens obliques (side abs), supports spine, and tones waistline.
7. Bird Dog
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How: Start on all fours. Extend right arm and left leg at the same time, keeping hips stable and abs engaged. Hold, then switch.
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Why: Improves balance, posture, and strengthens deep core muscles.
8. Seated Ball Squeeze
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How: Sit upright, knees bent, feet flat. Place a small ball or pillow between your knees. Squeeze gently while engaging abs.
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Why: Works pelvic floor and inner thighs, activates deep ab muscles.
9. Standing Core Engagement (Vacuum Exercise)
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How: Stand tall. Exhale fully and draw your belly button inward as if zipping up a tight pair of jeans. Hold for 5–10 seconds, release.
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Why: Trains transverse abdominis, reduces tummy bulge.
10. Walking / Low-Impact Cardio
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How: Begin with 10–15 mins brisk walking daily, build up gradually.
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Why: Burns calories, reduces overall fat, and boosts energy — essential for flattening tummy.
🥗 Beyond Exercise: Other Things You Must Do
1. Fix Your Nutrition
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Focus on whole foods, lean protein, fiber, and healthy fats.
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Avoid refined sugar, fried foods, and excessive snacking.
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Stay hydrated — 8–10 glasses of water daily.
2. Correct Your Posture
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Breastfeeding and baby-carrying often round the shoulders and weaken the core.
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Practice standing tall, shoulders back, belly gently engaged.
3. Check for Diastasis Recti
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If you have significant separation (>2 fingers gap), avoid crunches or sit-ups — they worsen the pooch. Focus on deep core exercises instead.
4. Sleep & Stress Management
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Lack of sleep and high stress elevate cortisol → more belly fat storage.
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Nap when baby naps, practice deep breathing or meditation.
5. Be Patient
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It took 9 months to grow your baby — give yourself at least the same time to heal and see results.
🌸 Final Thoughts
Getting a flatter tummy after baby isn’t about quick fixes. It’s about gradual, consistent progress — rebuilding your core, supporting your pelvic floor, eating right, and being kind to your body.
You’re not just working toward a flat tummy — you’re working toward a stronger, healthier, more confident you.
Download your guide by clicking the link! Flatter_Tummy_Postpartum_Guide
Akanksha Sharma
Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.
