Baby reaching up, grabbing mom’s belly

Postpartum Belly: Week-by-Week Changes and Recovery Tips

5 min readUpdated September 05, 2025
Charlotte Wool
Medically reviewed by
Charlotte Wool
PhD, RN, FAAN
It’s completely normal to still have a postpartum belly weeks or even months after giving birth. Your body spent nearly 10 months growing and supporting a baby, and recovery takes time. Factors like a still-shrinking uterus, stretched abdominal muscles, loose skin, and a common condition called diastasis recti (a separation of abdominal muscles) all contribute to that lingering “baby bump.” Here's what you need to know:
  • The uterus typically returns to pre-pregnancy size in 6–8 weeks
  • Diastasis recti can cause a visible bulge and may need physical therapy
  • A healthy diet and gentle core-strengthening exercises aid recovery
  • Postpartum belly wraps may offer support, but aren’t a quick fix
  • Full recovery can take from a few months to over a year.
Understanding the changes in your post-pregnancy belly helps you set realistic expectations and focus on healing. In the sections below, we’ll explore practical steps, safe exercises, and when to seek professional help.

How Your Postpartum Belly Might Look and Feel After Pregnancy

After childbirth, you may be surprised to find that your post-pregnancy belly doesn’t immediately revert to its pre-pregnancy state. This is completely expected. Initially, your stomach after pregnancy may appear softer and rounder—almost like early pregnancy—because of stretched muscles, loose skin, and residual fluids that supported your baby.
For many people, this means dealing with a saggy stomach post-pregnancy or excess skin from pregnancy. Factors like age, genetics, how much weight was gained, and how swiftly weight is lost affect how much postpartum loose skin remains. While exercise, hydration, and good nutrition can gradually improve skin elasticity, in some cases, it may not return entirely to its original appearance without medical treatments like skin tightening therapies or microneedling.
If you had a caesarean birth, you’ll also have an abdominal incision. Your provider will guide you on caring for the incision and scar, which supports healing and minimizes tension on the surrounding tummy area.
Some people experience diastasis recti, where abdominal muscles (rectus abdominis) separate during pregnancy and don’t fully realign afterward. If you’re diagnosed with diastasis recti, your provider may refer you to a physical therapist to help with targeted recovery and core restoration.
Feeling like you still look and feel pregnant? That’s normal. Every person’s post-pregnancy belly is unique. Be kind to yourself and patient—it takes time for the belly to return to its pre-pregnancy shape.

How Long Does It Take for the Uterus to Shrink After Pregnancy and Childbirth?

Postpartum, the uterus begins contracting in a process called involution—its gradual return to pre-pregnancy size. This process of the uterus shrinking after pregnancy typically takes about six weeks, regardless of whether you had a vaginal birth or a C-section.
Here’s what generally happens:
  • Immediately after delivery, including after placental expulsion, the uterus is firm and often palpable around the level of the belly button (~2 lbs)
  • Over the next few days, it descends about 1 cm per day as it involutes
  • By about 10 days postpartum, it usually cannot be felt abdominally
  • By six weeks, it typically returns to approximately its pre-pregnancy weight (~2 oz) and length (~3 inches).
During involution, it’s common to experience postpartum belly cramps or “afterbirth pains,” especially during breastfeeding. These are signs the uterus is healing and contracting back to its normal size.

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Post-Pregnancy Belly Week by Week

The journey of the postpartum belly week by week varies from person to person. While your uterus may shrink back to its pre-pregnancy size by around six weeks, it may take up to six months or longer for your body and belly muscles after pregnancy to fully recover. Here’s a general idea of the postpartum belly progression week by week:

First Two Weeks Postpartum

Your belly likely remains large and soft in the first couple of weeks after giving birth, so you may still look pregnant. However, this period sees the most rapid reduction as the uterus contracts and gradually returns to its pre-pregnancy size and weight. After one week, your uterus may weigh about half of what it did after delivery; by two weeks, it often reduces to around ten ounces. These changes reflect the early stages of the uterus shrinking after birth, week by week, typically shrinking about 1 cm per day in the first days after delivery.

3 Weeks Postpartum Belly

By around 3 weeks postpartum, your tummy may show noticeable change, but it will likely still be larger than before pregnancy. The abdominal muscles remain stretched, and skin may still appear loose, contributing to a softer belly. This is because recovery of belly muscles after pregnancy is gradual, and skin elasticity is still improving. Meanwhile, the uterus continues its involution, further shrinking week by week after giving birth.

6 Weeks Postpartum Belly

Reaching the six-week mark after giving birth is often considered a milestone in a parent’s postpartum recovery journey. At this point, the uterus has generally returned to its pre-pregnancy size; however, the appearance and feeling of your postpartum body and belly at six weeks can differ significantly among new parents.
The additional fluid retention and swelling that occurred during pregnancy and immediately postpartum have likely decreased, contributing to a reduction in your belly size. Your abdominal muscles may also start to regain more tone. However, for many, it’s common for muscles to still be pretty lax and weak, and the midsection might feel softer compared to pre-pregnancy.

Up to 1 Year Postpartum Stomach

A year into the postpartum period, you may notice a substantial difference in your body, including your stomach area, as you continue to recover from pregnancy and childbirth. Some people return to their pre-pregnancy weight, while others may find their body composition has permanently changed after giving birth.
With consistent exercise and a healthy, balanced diet, you may start to see improved muscle tone and skin elasticity in the abdominal area. However, it’s normal for the skin to retain some degree of looseness or for stretch marks to remain visible, as these are permanent changes for many.
The journey of regaining your pre-pregnancy body varies greatly from one parent to another, influenced by factors such as genetics, the nature of your delivery, diet, exercise, and overall lifestyle.

Tips and Ways to Lose Your Postpartum Belly

Physical recovery and returning to your pre-pregnancy fitness levels is a gradual process that requires patience and self-care. Combining exercise and healthy eating can help you gradually regain your energy and get your body back to where you want it to be. If you're looking for ways to lose your postpartum belly or wondering how to tighten belly skin after pregnancy, know that a consistent routine can make a meaningful difference over time.
While some people also focus on losing excess skin after pregnancy, results will vary depending on factors like skin elasticity, genetics, and overall health. Here are some tips to support your recovery and help restore your postpartum belly.

Postpartum Belly Exercises

Exercising is a great way to help lose your postpartum belly. Before starting any postpartum exercise regimen, it’s recommended to wait until your healthcare provider gives you the green light. Once you get the go-ahead, try to stay active for 20 to 30 minutes per day, but remember to listen to your body and be gentle and patient with yourself.
  • Pelvic floor exercises. Kegels and other pelvic floor exercises strengthen the muscles weakened during pregnancy and childbirth. You can start by doing 3 sets of 10 contractions per day. Squeeze your pelvic floor muscles, as if you were stopping yourself from peeing, and hold this for 3 to 10 seconds (you can work your way up to 10 seconds over the weeks).
  • Core exercises. Because your core muscles (of your abdomen and lower back) were stretched during pregnancy as your uterus grew, exercises specific to your core can help strengthen and tone these muscles. A couple of these include:
  • Leg slides. Lie flat on your back with your knees slightly bent and feet flat on the floor. Engage your abdominal muscles, inhale, and slide one leg out straight. Exhale, and bring it back in. Repeat with the other leg. 
  • 4-point kneeling. Get in an all-fours position with your hips over your knees and your shoulders over your wrists. Keep your back straight and inhale deeply. Exhale and draw your belly button toward your spine (engaging your abdominal muscles). Repeat about five times.
  • Walking. This is a low-impact exercise that can be started relatively soon after birth and is a great way to ease yourself back into a fitness routine. Plus, getting out in the fresh air can also be beneficial to your mental health.
  • Swimming. Swimming is another low-impact exercise that works your whole body and doesn’t put any pressure on your joints.
  • Postpartum yoga. This helps in strengthening the core and improving flexibility, while also offering emotional calm. You might be able to find classes designed for new parents.
You can find more postpartum workouts in our dedicated article.

Postpartum Belly Nutrition

What you eat plays a key role in supporting healing and helping reduce a postpartum belly. Following a healthy, balanced diet can promote recovery, aid in weight loss, and even support your body’s efforts in losing excess skin after pregnancy.
  • Healthy, balanced diet. Focusing on a balanced, nutrient-rich diet supports overall health and postpartum healing, and can help with weight management. Just like throughout your pregnancy, try to eat plenty of fruits and vegetables, combined with whole grains and a variety of proteins. Reduce your intake of processed foods and those that are high in sugar and fat.
  • Hydration. Staying hydrated by drinking plenty of water is essential for recovery and aids in weight loss by promoting satiety and enhancing metabolism.

Postpartum Belly Wrap and Band

Belly wraps or bands are traditional postpartum aids embraced by various cultures to support the abdomen and uterus, offering both physical support and aiding recovery after childbirth. These wraps provide gentle compression to assist in reducing swelling, support weakened abdominal muscles and the uterus as it returns to its pre-pregnancy size, and can help improve posture during the recovery process. 
While they can be beneficial in the initial weeks postpartum by making it easier to move around and engage in daily activities, it’s essential to use them correctly—snug but not too tight—and to consult with your healthcare provider before use, especially after a cesarean section. Belly wraps should be seen as a temporary support measure, complemented by a healthy diet and exercise for effective long-term postpartum recovery.

FAQS AT A GLANCE

The uterus typically takes about six weeks to shrink back to its pre-pregnancy size through a process called involution. This process can vary slightly from person to person, with various factors, such as breastfeeding, affecting the timing.

The Bottom Line

The postpartum period is a time of significant physical and emotional adjustment. Understanding the changes your body undergoes and knowing that recovery takes time can help you set realistic expectations and be compassionate with yourself. Remember, everyone’s experience is unique, and embracing your body’s pace of recovery is a vital step toward wellness and strength.
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The information in this article is based on the expert advice found in trusted medical and government sources, such as the American Academy of Pediatrics and the American College of Obstetricians and Gynecologists. You can find a full list of sources used for this article below. The content on this page should not replace professional medical advice. Always consult medical professionals for full diagnosis and treatment.

About Charlotte Wool

Associate Professor of Nursing, York College of Pennsylvania

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