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How To Get Rid of Postpartum Belly Fat: Tips to Flatten and Shed Fat

The journey of pregnancy and childbirth is undoubtedly one of life’s most remarkable experiences, filled with joy and anticipation. However, after giving birth, many mothers find themselves faced with a new challenge: postpartum belly issues. It’s not uncommon to feel concerned about the changes in your body, especially around your midsection. Many moms find themselves with a “mommy pooch” after pregnancy that seems impossible to get rid of.  The natural response is to try to get rid of the postpartum belly fat. But, extra fat might not be what’s causing that frustrating lingering belly pooch. The good news is that understanding the factors contributing to postpartum belly concerns can help you make progress towards a more toned and taut tummy.

In this blog post, we will explore the complexities of postpartum belly issues, discussing why it’s not solely about belly fat but rather, abdominal weakness. We will delve into the role of core muscles, diastasis recti, and effective strategies to help you regain your confidence and achieve a postpartum belly transformation. Let’s uncover the secrets to unlocking the strength and vitality in your postpartum body.

The Anatomy of Postpartum Belly Concerns

Postpartum belly issues can manifest in various ways, from a protruding belly to loose skin and stretch marks. Many moms might mistakenly attribute these concerns to excess belly fat, but the reality is more complex. It often involves a combination of factors, with abdominal weakness playing a crucial role.

  1. Abdominal Weakness

During pregnancy, your abdominal muscles go through substantial stretching and separation to accommodate your growing baby. This natural process, while essential, often results in weakened core muscles postpartum. Weakened abdominal muscles not only affect the appearance of your belly but can also lead to problems like back pain, posture issues, and incontinence.

  1. Diastasis Recti

Diastasis recti is a common condition that occurs when the two large parallel bands of muscles that meet at the midline of your abdomen separate. This separation can cause your belly to protrude, giving the appearance of a belly bulge. It can also contribute to lower back pain, pelvic instability, and compromised core strength.

  1. Belly Fat

Belly fat, also known as visceral fat, is another factor that may contribute to postpartum belly concerns. However, it’s essential to distinguish between belly fat and abdominal weakness. While fat accumulation can occur in the abdominal area, addressing it requires different strategies than rebuilding core strength.

Understanding the Role of Abdominal Weakness

As we’ve established, abdominal weakness is a significant factor in postpartum belly concerns. Strengthening your core muscles postpartum is essential, and it’s not just about appearances. Strong core muscles provide vital support to your spine, help maintain good posture, and contribute to overall functional fitness. Let’s delve deeper into understanding the importance of core strength in postpartum recovery.

  1. Improved Posture

Weak abdominal muscles can lead to poor posture, which can result in back pain and discomfort. By strengthening your core, you can maintain better alignment and reduce the risk of chronic pain issues.

  1. Enhanced Functional Fitness

A strong core is the foundation for many everyday activities, from lifting and carrying your baby to performing household chores. Rebuilding your core strength will make these tasks more manageable and less strenuous on your body.

  1. Reduced Risk of Incontinence

Strengthening your pelvic floor muscles, a crucial part of your core, can help reduce the risk of incontinence issues that some postpartum moms face. A strong core supports bladder control and can help you regain confidence in your daily activities.

Addressing Diastasis Recti

Diastasis recti is a condition that many postpartum moms face, often contributing to the appearance of a belly bulge. Understanding and addressing this condition is vital for achieving a postpartum belly transformation. Here’s how you can tackle diastasis recti:

  1. Consult a Fitness Professional or Pelvic Floor PT

If you suspect you have diastasis recti, it’s essential to consult with a postpartum coach, healthcare professional, or physical therapist who specializes in postpartum care. They can provide a proper assessment and guidance tailored to your specific condition.

  1. Core-Strengthening Exercises

Core-strengthening exercises can help improve diastasis recti by promoting the healing and closing of the gap between the abdominal muscles. Some exercises you can consider include pelvic tilts, transverse abdominal activations, and planks. However, it’s crucial to perform these exercises correctly to avoid exacerbating the condition.  The Core Corrective program has helped over 15,000 moms and provides detailed guidance on exactly how to strengthen your core in just 4 weeks.

Here is an example of one mom’s results after doing the Core Corrective for 4 weeks:

postpartum fitness

  1. Supportive Garments

Using supportive garments, such as belly bands or abdominal wraps, can help provide external support to the abdominal muscles and encourage them to return to their normal position. These garments can be particularly helpful during physical activities or when lifting heavy objects. It is recommended to use these bands very early postpartum, but it’s super important to let your muscles do their job without a band as crutch as soon as you feel able, ideally no more than 2 weeks postpartum.

Effective Strategies for Postpartum Belly Transformation

Now that we’ve established the significance of core strength and addressed diastasis recti, let’s explore some effective strategies for achieving your postpartum belly transformation:

  1. Gradual Progression

Remember that postpartum recovery is a journey, not a sprint. It’s essential to start slowly and gradually increase the intensity of your workouts. Rushing into high-intensity exercises can lead to injury and hinder your progress.

  1. Engage in Consistent Exercise

Regular exercise is key to regaining core strength and achieving a postpartum belly transformation. Incorporate exercises that target your core and pelvic floor. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health professionals. A program like Core Sculpt, paired with walking, is ideal to flatten and shed fat in the belly, while healing diastasis at the same time.

  1. Balanced Diet

Maintaining a balanced diet is crucial for overall health and body composition. While you’re focusing on core strength, don’t forget the importance of nutrition in managing body fat. Opt for a diet rich in whole foods, lean proteins, vegetables, and fruits while limiting processed and sugary foods.

  1. Stay Hydrated

Proper hydration is essential for tissue repair and overall health. Drinking enough water will support your body’s recovery process and help you stay energized during your workouts.

  1. Practice Mindful Eating

Mindful eating involves paying attention to your body’s hunger and fullness cues. By eating slowly and savoring your meals, you can prevent overeating and make healthier food choices.

  1. Seek Social Support

Joining a postpartum fitness class or group can provide invaluable social support and motivation. Sharing your experiences and progress with other moms can help you stay accountable and make the journey more enjoyable. Our AlphaMamas Fitness Facebook group  of over 8500 moms is completely free and will provide guidance, resources and support specifically for your fitness goals.

  1. Rest and Recovery

Adequate rest is crucial for recovery. Ensure you get enough sleep and listen to your body. Overexerting yourself can lead to burnout and hinder your postpartum transformation.

  1. Manage Stress

Stress can impact your physical health and make it more challenging to shed belly fat. Practice stress-reduction techniques like deep breathing, meditation, or yoga to maintain a healthy mind and body.

  1. Patience and Persistence

Achieving a postpartum belly transformation takes time, patience, and persistence. Set realistic goals and celebrate small victories along the way. Remember that every woman’s journey is unique, and progress may vary from person to person.


Postpartum belly concerns are multifaceted and often stem from a combination of factors, including abdominal weakness and diastasis recti. While belly fat can contribute to the issue, it’s not the sole culprit. By understanding the role of core strength, addressing diastasis recti, and implementing effective strategies, you can work towards your postpartum belly transformation.

Remember, the journey of postpartum recovery

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