Hey! Fed up of this Post Pregnancy Belly Fat? You are at the right place. Read further to know about:

Congratulations, your body just gave birth to a new human being. You just created the most beautiful miracle of life. But in a few days, you start getting anxious about your belly and why it is not reducing to its original size.

Well, believe me when I say this that an immediate flat tummy is overrated and perhaps better suited to celebrities with personal trainers and live-in nannies or extremely good genetics.

When you have accepted this, read forward on ways to losing the baby weight which just seems to hang on stubbornly.

This question pops up in every woman’s mind that the baby’s out so what’s making the belly bulge now. Shouldn’t it get back to normal immediately?

But After delivery, the belly of a mother does not regain its old form and tightness immediately. The hormonal changes post-childbirth will cause the tummy to reduce overtime, and there are certain things like exercise that you can do from your end to ensure you regain the pre-pregnancy shape.

The key is to NOT COMPARE YOURSELF TO OTHERS. EVERY MOTHER’S JOURNEY IS DIFFERENT

How Long Will it Takes to Shrink Back to Normal?

In the first 24 hours, You lose a lot of fluid weight, so, along with the baby’s weight, you may lose around 5 kgs or more. In the next 8 weeks, A lot more of the extra weight is being dispelled in the form of urine, while breastfeeding also results in a loss of calories and weight. As the uterus contracts to the pelvis, the belly starts looking flattered.

Lifestyle Changes for Reducing Post Pregnancy Belly Fat Naturally

1) Breastfeeding

It is a natural activity that goes a long way to help a new mother burn some calories (while the baby is adding them up). It triggers contractions that help to shrink your womb, which may help you to get in shape faster.

2) Diet Choices – (How and When You Eat)

Diet is an important choice in this effort to get back to its original size. With the right balance of fats, carbs and proteins, you can soon get back in shape.

Make some choices in your routine for healthy living:

  • Make time for breakfast( even in your super busy schedule)
  • Watch your portions at mealtimes (Prefer small and frequent)
  • Watch the number and type of snacks you eat between meals.

3) Diet Choices – (What You Eat)

Drastically reduce sugar intakes such as biscuits, cakes, fast food and takeaways.

  • Significantly reduce or eliminate alcohol
  • Avoid Fizzy drinks and caffeine
  • Savour on portions of fruit and vegetables during the day.
  • Include plenty of fibre-rich foods, such as oats, beans, lentils, grains and seeds, in your diet.

4) Stay Hydrated (Better If You Drink Warm Water)


It is important to keep the major bodily functions going; including the extermination of extra calories, therefore new mothers are advised to drink plenty of water.

If you want to speed up the fat loss, steer away from chilled water and start drinking warm water to dilute the stubborn fat cellulite.

5) Active Lifestyle


In a busy life as a mother, taking out designated time for exercising is difficult. So try to adopt an active lifestyle and play with your children. Do Not rely on everything on the nanny.

A simple act of picking up toys from the floor after your kid has played is a 1-minute mom-version of deadlifts So engage in activities with children to reduce belly fat.

6) Stay Motivated But Stop Obsessing About It

A lot of women including me are obsessed with getting their prenatal body back and also achieve it to a great extent. Except for that zaalim (cruel) belly fat which refuses to go away.

Try your best to reduce it and stay motivated to exercise and you’ll get the results in the long-term. But if it so doesn’t, stop obsessing about it.

You are beautiful the way you are. Embrace it. Buy a size bigger for your jeans and get rid of the jeans which don’t fit you and destroy your peace of mind.

BASIC EXERCISES TO REDUCE POST PREGNANCY BELLY FAT

Although diet is the single biggest contributing factor to body fat levels over time, exercise cannot be overlooked.

But given the paucity of time in a mother’s life, exercising and working out is tough.  So I believe in keeping the things simple.

A lot of youtube videos and blog posts showed me complex circuits and tough exercises. But I resorted to my basic exercises for a severe cut on my belly fat.

My mantra for reducing belly fat is 3 words :

SIMPLE – Do simple and basic exercises
REGULAR – Be regular in whatever you do
DIET – Focus on your Diet

This manta is ideal for the time-starved new mothers out there.

1) Abdominal Crunches:

Doing crunches is an effective way of reducing post-pregnancy belly fat. Start off slow and do not strain yourself too much. If required, perform the exercise under professional supervision. You can start with 25 crunches a day and gradually increase the number.

2) Flutter Kicks

For this Exercise:

  1. lie on your back with your hands behind
  2. lift your legs above the ground and make quick but gentle motions as if swimming on your back.
  3. You may consider doing 2 sets of 20 twice a day
  4. Flutter kicks will help you lose extra fat in your calves and thighs as well.

3) Cycling

If you live in a society, you can go cycling with your kid or you can buy or hire an exercise bike for cycling at home. The key is to do cycling- sprinter style – it does wonders to your stomach fat.

In case none of the above is possible, you can simply lie down on the bed or floor and do cycling.

  • Lie on your back with knees bent (at 45 degrees) and legs raised in the air.
  • Move the legs as if you are cycling.
  • Continue for about ten seconds and gradually increase the pace.

4) Leg Raises

This exercise helps in strengthening the leg and stomach muscles.

  • Lie on your back and try raising both the legs at the same time.
  • Remain in the same position for about three to four seconds.
  • Slowly release the legs.
  • You may consider doing a set of 20 twice a day.

5) Planks

  • Start in a high plank (aka push-up) position.
  • Bend your elbows and rest your weight on your forearms instead of your hands.
  • Your body should form a straight line from your shoulders to your ankles.
  • Brace your core as if you were about to be punched in the stomach. (Don’t forget to breathe.)
  • Hold for 30 seconds to 1 minute.

Planks will help you tighten the belly which feels slack. It will also help strengthen the back and get rid of the C-section pain

6) Oblique Crunches

  • Doing the oblique crunch is simple:
  • Lie on your back, as if about to do a sit-up.
  • Your hands should be behind your head, supporting your neck.
  • Now cross your right foot over your left, and lower your right thigh, knee still bent, to the ground.
  • The glue that left thigh to the ground.
  • Keeping your torso rigid, crunch up as high as you can, lifting your shoulder blades and as much of your torso off the ground as possible.
  • Lower with control

Aim to do 3 sets of 20 to 30 reps per side, to develop general core strength.

7) Donkey Kicks

  • Get on all fours, with your hands stacked directly under shoulders, and knees under hips.
  • Make sure your back is flat
  • Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
  • Your max height is right before your back starts to arch, or your hips begin to rotate.
  • Return to the starting position. Repeat all reps on one side, then switch legs.

Aim to do 2 sets with 20 reps for each leg twice a day.

As your fitness improves, in conjunction with a good diet, belly fat will melt off. Don’t worry about it. Take it slow and stress-free.

You just gave birth to a new human being. It’s not an easy task. Your body took 9 months to re-adjust to this miracle. Give it at least 9+9 months to regain its shape. Don’t be impatient. With small consistent efforts every day, you will be fit.