Top Indian Cities
  • Delhi
  • Kolkata
  • Mumbai
  • Bangalore
  • Hyderabad
  • Lucknow
  • Pune
  • Ahmedabad
  • Chennai
  • Patna
  • Jaipur
  • Indore
  • Gurgaon
  • Surat
  • Bhopal
  • Nagpur
  • Varanasi
  • Noida
  • Kanpur
  • Ranchi
  • Amritsar
  • Udaipur
  • Ludhiana
  • Srinagar
  • Agra
  • Chandigarh
  • Allahabad
  • Bhubaneswar
  • Vadodara
  • Guwahati
  • Rajkot
  • Ghaziabad
  • Faridabad
    Top Global Cities
  • Abu Dhabi
  • Bangkok
  • Cebu City
  • Chiang Mai
  • Chittagong
  • Colombo
  • Depok
  • Dhaka
  • Doha
  • Dubai
  • Eldoret
  • Ipoh
  • Jakarta
  • Johor Bahru
  • Kathmandu
  • Khon Kaen
  • Kiev
  • Klang
  • Kota Damansara
  • Kuala Lumpur
  • London
  • Makati
  • Malacca
  • Manila
  • Minsk
  • Monroe
  • Nairobi
  • Odessa
  • Padang
  • Penang
  • Phnom Penh
  • Phuket
  • Quezon City
  • Selangor
  • Singapore
  • Tbilisi
    pink loader

    7 Amazing Post Pregnancy Exercises to Lose Extra Fat of your Tummy

    • 4.7   (6 Votes)
    Medically Reviewed by Dr. Deepika Tiwari - MS, MBBS on 07 Jan 2019 - Written by Dr. Chitwan Dubey - MS, MBBS - Grammatically Approved by Dr. Kavita Jaggi Agrawal - MS, MBBS

    Pregnancy exercises are required to lose extra fat on your tummy. Post pregnancy exercises include running and walking, forearm planks, push-ups, floor bridge. You should prepare a post pregnancy workout plan to lose extra weight. Exercise after cesarean delivery help new mothers during post pregnancy period.

    Let’s Discuss in More Details About Pregnancy Exercises to Lose Extra Fats:

    Pregnancy is a time when your body adjusts according to the baby and probably the only time when you take the leverage of gaining weight. Throughout the pregnancy weight gain is healthy and required for the body to support the growth of the baby. There is a considerable amount of weight gain around breasts, tummy, butt and other parts of the body. On an average, a pregnant woman gains around 25 to 40 pounds of weight. But once the pregnancy is over, you know that you must shed those extra kilos to stay healthy. Post Pregnancy exercises make you more flexible and help the body to release happy hormones like endorphin and dopamine that lift your spirit as you lose excessive fat. This article brings you a list of easy exercises specifically selected to help new moms to trim and tone their body and get back in the shape.

    1. Running or walking

    Always keep in mind that no matter whichever method you choose to be it walking or running, you need to be gentle with yourself. One of the best exercises for new moms is walking.

    • As a beginner, you may start with half a kilometer of walking in the morning as well as in the evening. This would prepare you by building stamina and gradually you can go jogging and running too.
    • There are no doubts about the fact that running or jogging is the best exercise for all age groups. If you want to shed weight effectively, jogging or running for at least 25 minutes a day is certainly going to help you.
    • For mothers who have recently delivered, it is advised to go for slow jogging initially before stepping up to running. You can make walking a fun activity.
    • Go for a daily walk with your family, or you can also take your baby along with you during morning walks. Not only you will get fitter but walking in the fresh air will make and your baby healthier.

    Getting out with other family members and spouse is also a good idea just don’t forget to sip little water or juice to prevent exhaustion and dehydration. Walking is the basic fundamental workout plan for new moms, but there are many more exercises that they can go with.

    2. Deep breathing with crunches

    Before you start with any exercise, breathe deeply as along with helping in respiration it also helps to get back in shape. Every exercise requires that small moment when you hold on and follow a breathing pattern. Regular crunches increase the strength of muscles apart from making them stronger and firmed up. This part helps extensively in toning up your muscle and belly fat and this can be observed in crunches.

    deep breath with crunches

    Contraction and relaxation of the muscle post-birth is something that helps greatly in losing fat in the belly. This will effectively help to flatten your belly fat.

    Target: Lose belly fat

    • Lie face up on the yoga mat with the knees bent 90 degrees
    • Place your hand behind head while your elbows should be out
    • Lift your shoulder to the opposite direction
    • Try lifting each side of your shoulder 10 times at least when you begin with your post-baby exercises.

    3. Forearm Plank

    In order to maintain your abs, obliques, thighs, and butt, forearm plank is the best exercise you should try to post pregnancy. Planks and side planks are great ways to work up your entire core without putting a strain on your neck and back.

    Target: Toning up abs, obliques, thighs, and butts

    • Get into plank position (abs engaged, back straight, forearms on floor, legs extended)
    • Hold for 30-60 seconds, keeping hips up and abs tight
    • Lower knees to the floor, resting for 30 seconds before resuming
    • Complete a rep of 4-5 planks

    After you have held a plank for 30-60 seconds, you can also make it harder for quick results. Move into a side plank, shifting body weight to left hand and rotating body to extend right arm directly up, palm forward. Stack right foot on the top of left. Hold for 30-60 seconds. Switch the sides.

    4. Walking Leap

    Pregnancy can impact your legs and hip regions resulting them in getting loose. This is a post-pregnancy exercise, which will help you in toning your legs and butt. Follow the given steps for walking leap.

    Target: Toning up leg muscles

    • Stand with feet together and hands on the hips
    • Take a large step forward, bending so both knees are at 90 degrees
    • Push through the heel of the front leg and return to standing position
    • Repeat on the opposite side
    • You can do 1-3 sets of walking leap with 10-20 reps.

    5. Push-ups

    Push-ups are known to improve stamina and have a strengthening effect on abdominal muscles. It works on various body parts too. After pregnancy, push-ups will help your stomach muscles, arm, shoulders, and chest get back in shape. Follow the following steps for push-ups.


    Target: Shaping up arm, shoulders, and chest and tummy muscles

    • Start with hands and toes on the floor, hands slightly wider than shoulder-width apart
    • Bend at the elbows and lower chest about an inch from the ground
    • Straighten arms and push away from the floor, returning to the start position
    • You can go for 1-3 sets push-ups along with 10-20 repetitions each.

    6. Wide lifts

    Although doctors do not suggest lifting, wide lifts with minimum weighted dumbbells are really helpful. Lifts are the common duties of moms, so it can easily be done in a simpler manner. Follow the steps mentioned below for performing wide lifts:

    Target: Toning and strengthening arms, shoulders, and forearms

    • Stand with feet hip-width apart, knees slightly bent, holding a 5-pound dumbbell in each hand with palms facing body
    • Slowly bend forward, pushing your butt back while lowering dumbbells to shin level
    • Tighten glutes and return to start
    • Do 1-3 sets of 8-10 reps

    Instead, you get back to the position, jumping back and forth will help you get the best results sooner.

    7. Floor Bridge

    With excessive fat, your butts may look sagging or out of shape. This easy to perform exercise will let you maintain your butts in good shape and get compliments for your incredible figure.

    Target: Shaping and firming up buttock muscles

    • Lie on your back with knees bent, feet horizontal on the floorboards and arms by your sides
    • Slot in core and squeeze butt to lift off the base while pressing heels on the ground
    • Continue with the same position at the top of the bridge, hold for three seconds, and slowly return to the floor. Release at bottom of the bridge
    • Do 1-3 sets of 10-20 reps

    Try these exercises and help yourself get back into the shape once again. Make sure that you are always cautious and are well informed about the benefits and other implications of these exercises before you go for them. Having a positive frame of mind and an appropriate diet are other factors to look for.

    Also, follow the right steps as the wrong ones might lead to other problems. You can also read our article post pregnancy Chitrangda Singh Slayed twitter with her beauty to get some inspiration on losing weight post pregnancy.

    Dr. Chitwan Dubey

    Written by

    MS, MBBS
    Obstetrician, Gynecologist
    Dr. Chitwan Dubey is a leading Obstetrician and IUI Expert currently working at SevenHills Hospital in Andheri, East Mumbai. She has been practicing in the same field for over a decade and her areas of expertise are Endometriosis, Ectopic Pregnancies, Fibroids, Total Lap Hysterectomies, and Fertility Enhancing Diagnostic etc. She completed MBBS from Rant's Medical College in 2004 followed by MS in Obstetrics and Gynaecology from Mumbai University in 2006. Dr. Chitwan Dubey is an honoured member of Indian Medical Association (IMA). For contact details of Dr. Chitwan Dubey visit




    Sandhya Tanwar

    Please suggest some healthy diet plan to be adopted after delivery. Exercise with good food works effectively.

    Nov. 9, 2018, 8:12 p.m. 4.5



    I am feeling weak on my feet after delivery and I think walking leap will improve my condition.

    Oct. 1, 2018, 2:47 p.m. 5.0


    Simran Guraiya

    If you had cesarian delivery then avoid any physical work as your stitches might get affected.

    Sept. 24, 2018, 6:30 p.m. 4.5


    Mandeep Khurana

    Fish oil is best to burn belly fat and have green tea to lose weight as well as to bring the glow to your skin.

    Sept. 19, 2018, 1:28 p.m. 4.5


    Prakriti Singh

    Thanks for sharing this! I have gained a lot of weight after my pregnancy and I wanna regain my shape again.

    Sept. 5, 2018, 3:23 p.m. 5.0


    Swami Malipatlolla

    Sept. 3, 2018, 6:32 p.m. 4.5

    View all comments

    Leave a Comment



    The information displayed on this webpage covers general information on several medical conditions, fertility treatments, IVF ICSI, surrogacy procedure, home remedies, and their respective treatments. The exclusive purpose of the displayed information is for the sake of general understanding and it has been collected from open sources which heavily rely on research and laboratory tests. However, the information shared here should not be considered as a medical advice or an alternative to consultation with a registered medical practitioner or licensed healthcare professional.

    It is not advised to self-diagnose or treat any medical condition or disease following the information given in this article. We insist you to consult a registered practitioner and never try to replace their advice or discontinue treatment in between by relying solely on the information obtained. External links to different websites as well as videos given on the website serve the purpose of sharing knowledge only. Ela being an Independent Medical Information platform is neither responsible nor guarantees the authenticity, reliability, and accuracy of these videos and websites in any way. We do not intend the information displayed here to be used for a medical emergency, if you seek medical attention for yourself (or any other person with whom you want to share the information with), we advise you to directly get in touch with the hospital or the doctor.

    More From Author

    Fertility Basics
    Ovulation - Ovulation Period, Symptoms of Ovulation, Increase chances of getting pregnant

    Ovulation - Ovulation Period, Symptoms of Ovulation, Increase chances of getting pregnant

    posted on 02 Aug 2018 4.7/ 5

    Ovulation Period or Cycle is the time period of 12 -14 hours and divided into Follicular Phase and Luteal Phase. Symptoms of Ovulation are rise in basal body temperature…

    Read More

    Fertility Tracking
    Know About Ovulation Calendar and its impact on tracking of Fertile Days

    Know About Ovulation Calendar and its impact on tracking of Fertile Days

    posted on 03 Aug 2018 4.7/ 5

    You can find out the best time to get pregnant with ovulation calculator or fertility calculator. You can track your fertility days in the ovulation calendar and keep a …

    Read More

    In Vitro Fertilisation (IVF)
    Best IVF Doctors in Gurgaon - IVF Success Rates, Best IVF Centres in Gurgaon

    Best IVF Doctors in Gurgaon - IVF Success Rates, Best IVF Centres in Gurgaon

    posted on 22 Apr 2019 4.7/ 5

    The best IVF doctors in Gurgaon are well trained in performing IVF procedures which yield high success rates. The best IVF centres in Gurgaon are equipped with advanced …

    Read More

    Related Article view all

    Nutrition intake for Pregnant Women in terms of Calories

    What to eat during pregnancy is one of the most common questions which a pregnant women enquires from her doctor. Pregnant women diet can be taken from diet chart for pregnant lady. Pregnant women must consume protein rich food, calcium, Vitamin C, B6, B12, and D, Iron, Folic acid, Fats, and Healthy Carbohydrates.

    Read More

    Zika Virus - An Alarming Threat to Pregnant Women in the 21st century

    Zika Virus is one of the threats for pregnant women in the recent times. Zika Virus symptoms need to be noted to take possible Zika Virus treatment to avoid cases of miscarriage. Zika Virus affects pregnant women in the form of miscarriages and birth defects. Although, the cases noted with pregnancy failures are quite less.

    Read More

    7 Week Pregnancy - Best Time for Pregnancy Announcement

    7 week pregnancy is the most suitable time for a pregnancy announcement. The 7 weeks pregnant woman has fewer chances of complications to occur. In 7 week pregnancy, an embryo rapidly adapts several developments. Major body systems like brain, nervous system and digestive system appear during this time.

    Read More

    Trending Articles


    5 Best Surrogacy Doctors in India

    posted on 27 Dec 2018 4.5 / 5(1 Votes)

    Find the list of best surrogacy doctors in India who offers the best treatment with the highest success rate. The list has been categorized on the basis of doctors fame, experience, reviews, ratings, and cost. Dr. Mohit Saraogi from Saraogi Hospitals and IRIS IVF Centre and Dr. Kaberi Banerjee from Advanced Fertility Centre top the list of the best surrogacy doctors in India.

    Read More


    Best IVF Doctors in India with Highest Success Rates

    posted on 19 Dec 2018 4.7 / 5(3 Votes)

    Find here the list of best IVF doctors in India on the basis of Ratings, Success Rate, Services offered, IVF cost packages and available Facilities. Dr. Nisha Bhatnagar, Dr. Kaberi Banerjee and Dr. Anjali A Deval top the list of such IVF doctors in India due to their unique pricing system, popularity and high success rate.

    Read More


    Top Surrogacy Centres in India with Highest Success Rates

    posted on 20 Dec 2018 4.8 / 5(2 Votes)

    In this article we bring you the best Surrogacy Centres and clinics in India with Review Ratings, Cost Estimates, and Surrogacy Success Rate to help you make the best choice. Aveya IVF and Surrogacy Centre and Advanced Fertility and Surrogacy Centre tops the list of such surrogacy centres in India due to their low treatment costs, popularity and high success rates.

    Read More