Taking care of your belly after childbirth

The body undergoes many changes after childbirth, especially in the belly area, which carried your baby.
How can you take care of it during the postpartum period? All your questions answered right here.

What to expect from your belly after childbirth?

Your baby needs space to grow inside you, which is why the uterus expands and makes your belly swell. After 9 months of pregnancy, it’s only natural that the skin on your belly loses elasticity and firmness. And no wonder — a lot happens in 9 months! Of course, it’s perfectly normal to wonder if you’ll get your pre-pregnancy belly back, but it’s important to remember that you’ve just accomplished something incredible: bringing a human being into the world. That’s truly amazing, and believe us — you can be proud of yourself and your body!
Wondering if your belly will go back to how it was? It’s a valid question, but as for the answer… no one really knows! Every woman’s body is different in this regard. For some, things may settle in two weeks; for others, it may never fully go back. However, don’t lose hope — there are ways to feel good in your body again (we’re sharing them below — it’s up to you to find what works best for you!).

💡 Since it’s hard to be objective about your own body, feel free to take photos over time to track your progress.

What can you do to tighten your belly skin after pregnancy?

Yes… during pregnancy, your belly went through a lot — and that’s okay! Time is the best ally for your skin to firm up and regain tone and elasticity. To speed up the process, you can always massage yourself with creams or oils for stretch marks. These massages promote blood circulation and improve the elasticity of your belly.

What can you do to tighten your belly skin after pregnancy?

Your skin will regain its firmness and elasticity over the months — we promise! Maybe not exactly like before — that depends on your genetics — but it will improve, that’s for sure. It’s hard to accept, but again, your body just accomplished something extraordinary!
If you want to maximize your chances of speeding up the process, you can moisturize and oil your skin as much as possible with creams or oils for stretch marks. This action promotes blood circulation and improves the skin’s elasticity.

💡 Good to know: stretch marks may sometimes persist. If this causes you distress, you can always consult a specialized dermatologist, who may reduce or even eliminate them using techniques like laser treatments.

How to get a flat stomach after childbirth?

Before talking about physical activity to get a flat stomach, it’s important to know that a balanced diet with fruits and vegetables and good hydration (1.5 to 2 liters of water per day) is key! Without that, you’ll lack energy (which is essential for getting back into shape).
Beyond these essential tips, the truth is that exercise is crucial for toning your belly. Contrary to popular belief, your abs don’t “disappear” or “atrophy”! They simply stretch and spread slightly to make room for the baby. That’s why there are ways to tone your belly again. Of course, there’s no obligation to resume postpartum physical activity. Every woman has a different physical experience after pregnancy and childbirth, and it’s perfectly okay to stay cozy at home!

Regardless of how you gave birth, you can start light physical activity as soon as you leave the maternity ward (walking, cycling, yoga…), as long as you don’t strain your abs. The intensity of your activity depends on how you feel but also on a key factor: your pelvic floor rehabilitation, which plays a major role in your pelvic health.

Ideally, rehabilitation should start between 6 and 8 weeks after childbirth. It can happen later (much later — it’s never too late!), but starting too early isn’t useful because your pelvic muscles won’t be strong enough for effective work. Before rehab, returning to some sports like running, horseback riding, or high-risk sports like combat sports or diving is discouraged to avoid issues like urinary leaks or prolapse. Wait until your healthcare provider gives you the green light before resuming these activities.

The most important thing is to listen to yourself: your desires, your physical fatigue, your pain… Your energy can vary from day to day, so your activity needs to be adapted. Don’t forget: to protect your pelvic floor (and abs), choose gentle, low-impact sports!

To stay motivated, remember that postpartum exercise has many benefits, both physical and mental:

• It can improve sleep quality (which is much needed when your baby wakes you up at night).
• It reduces the risk of postpartum depression.

Exercise can help you accept your new body, improve tone, and lose a few kilos — all without interfering with breastfeeding.
If you experience discomfort, you should stop exercising and consult a healthcare professional to check things out. Seek help if:

• You feel heaviness in the pelvic area.
• Your bleeding increases.
• You feel abnormally tired.

Find the activity that suits you best to reconnect gently with your body!
💡 Reminder: Spending time exercising instead of caring for your baby can cause guilt for some women. But it’s important to take time for yourself — to be your best self for your baby!

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your journey as a new parent.

Ab exercises for a flat belly after pregnancy

Feeling like moving again? One month after childbirth — and in combination with thoracic false inhalation (at the end of an exhale, pinch your nose and pretend to inhale, expanding the chest — this helps prevent organ prolapse, stimulates the pelvic floor and blood circulation, and reduces constipation) — we recommend doing hypopressive abdominal exercises. Unlike exercises like crunches, they help tone your abs without straining your pelvic floor or compressing your lower back.
How to do them?

• Starting position

Lie on your back, legs extended, toes flexed upward, arms alongside your body.
Reduce the arch of your back by pressing your pelvis and entire spine into the floor.

Don’t forget to contract your pelvic floor “upward” during the exercises.

• The different exercises

Exercise 1: Exhale all the air from your lungs through your mouth. Once “empty,” continue exhaling for 10–15 seconds. Repeat this 10 times.
Exercise 2: Add a step to Exercise 1 — after exhaling, pull in your belly. Repeat this 10 times.

Exercise 3: Add another step to Exercise 2 — at the end of the forced exhale, take a deep breath through your nose while keeping your belly pulled in, inflating only your lungs. Repeat this 10 times.

You can start with the first exercise daily for a week, then move on to the second the following week, and finally begin the third exercise the week after. Don’t focus on quantity — quality matters most!

Listen to your body! If you feel pain or struggle with these exercises, stop and talk to your midwife.

❗These tips are not a substitute for abdominal rehabilitation with a physiotherapist.

Massaging your belly during postpartum

To care for your belly, start massaging it early in the postpartum period. For best results, always massage clockwise. This follows the direction of digestion and supports your digestive system — which is helpful postpartum, since constipation is quite common.

Should you take special precautions after a C-section?

During a C-section, healthcare professionals separate your muscles manually to deliver the baby. The abdominal muscles return to their original position after a few months. So, there are no specific precautions to take for a C-section compared to a vaginal birth.
As for massage, you can also do it — just avoid touching the scar area until it has healed, which usually takes about three weeks.

In any case, as always, feel free to consult a healthcare professional if you’re concerned about how your belly looks after a C-section.

Always remember: the body you may not recognize (yet) gave life. It worked hard to help your baby grow and be born into this world. One thing’s for sure: your body is amazing — and it’s yours. 💛

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.