🗣️ Author: Nicolas Dayez - runner, blogger, founder of Athlé expliqué.
Understanding, Patience, and Self-Compassion in Postnatal Recovery
Becoming a mother is a wonderful experience, yet it comes with many changes to the body. The post-pregnancy tummy is often a major concern for new mums. Don’t worry! Here we share all the essential steps to gradually regaining a toned figure, without guilt, while respecting your body.
Natural Changes to the Tummy After Childbirth
The body naturally takes time to recover from pregnancy.
The uterus starts to shrink as soon as childbirth is over, taking around 4 to 8 weeks to return to its original size.
Postpartum contractions, known as afterpains, play a key role in this process, especially during breastfeeding, which stimulates the production of oxytocin.
The Ideal Timing to Regain a Toned Stomach
The Natural Recovery Period
On average, it takes about 6 months for the stomach to begin firming up naturally, even with an optimal routine.
This timeframe can vary according to several factors:
-
The type of delivery (vaginal or caesarean section).
-
The number of previous pregnancies.
-
Initial muscle tone.
-
Genetics.
Key Stages of Recovery
Phase 1: The First 6 Weeks
During this period, the priority is to let the body recover.
The postnatal check-up, usually scheduled 6 to 8 weeks after delivery, is essential for assessing the tone of the pelvic floor.
During this initial phase, several precautions are necessary:
-
Avoid going up and downstairs.
-
Opt for showers rather than baths.
-
Do not drive for 4 weeks.
-
Avoid activities such as cycling and jogging.
-
Do not lift objects heavier than your baby.
Examples of the significant changes that will occur:
-
The uterus gradually contracts to regain its normal size.
-
Vaginal bleeding (lochia) goes through several phases, changing from red to brown and then to white-yellowish colour.
-
The breasts begin milk production after the colostrum stage.
-
The abdomen gradually decreases in size.
Phase 2: The Postnatal Consultation
This mandatory consultation between the 6th and 8th week serves to:
-
Carry out a complete health check.
-
Assess breastfeeding and the relationship with the baby.
-
Prescribe pelvic floor and abdominal rehabilitation sessions if necessary.
Phase 3: Rehabilitation
Pelvic floor rehabilitation can begin after the postnatal consultation. This generally includes:
-
10 to 20 initial sessions.
-
Possibly an extension of 10 to 15 additional sessions if needed.
The Pillars of Optimal Recovery
An Appropriate Diet
To help regain a firm stomach after pregnancy, introduce the following:
-
Lean proteins (white meat, eggs, fish).
-
Foods rich in vitamins A, B, B6, B8, C, and E.
-
Natural antioxidants, which are found in foods such as berries, cruciferons vegetables and green tea.
-
Whole grains, such as brown rice, buckwheat and oats
-
Optimal hydration (aim for 1.5 to 2 litres per day).
Gradual Rehabilitation
Resuming physical activity should be done in several steps:
-
Pelvic floor rehabilitation.
-
Abdominal rehabilitation.
-
Gradual return to sport.
Recommended Exercises
Specific Abdominal Rehabilitation
Hypopressive abdominal exercises are particularly effective as they tone the muscles without putting the pelvic floor at risk.
These exercises should be carried out under the supervision of a healthcare professional.
Suitable Physical Activities
Once pelvic floor rehabilitation is complete, several activities are recommended:
-
Swimming.
-
Postnatal Pilates.
-
Brisk walking.
-
Prenatal yoga.
Electrostimulation can also help you work towards a flatter stomach. We cover this in detail in another article on this blog. The Corebelt is an easy-to-use product, and a good addition to your exercise routine once pelvic floor rehabilitation is complete.
Specific Tummy Care
Abdominal Massage
Massaging the tummy promotes blood circulation and stimulates the production of elastin and collagen.
Recommended technique:
-
Alternating jets of warm water (38°C) and cold (32°C).
-
Circular movements to support lymphatic drainage
-
Using specific postnatal oils, such as, any containing vitamin E for it’s skin repairing properties.
Skin Hydration
Applying a firming skincare product daily is recommended from the moment you leave the maternity ward. Formulations including peptides will help the skin’s natural production of amino acids which in turn will help the production of elastin, kertin and collagen. These will improve the skin’s structural integrity. Continued use of this routine will help improve skin elasticity and prevent sagging.
Prior to introducing any new skincare products to your routine, it is important to consult with your doctor or healthcare professional.
Mistakes to Avoid
-
Returning to sport too early.
-
Following a restrictive diet.
-
Neglecting pelvic floor rehabilitation.
-
Comparing your recovery to others.
Expert Advice for Optimising Recovery
Breastfeeding requires an extra intake of 500 calories per day, but can be known to naturally encourage weight loss and uterine contraction thanks to oxytocin production.
The Role of Sleep
Lack of sleep can slow down postpartum recovery. Try, whenever possible, to rest, ideally when the baby is napping and establish a good bedtime routine for not just your newborn, but yourself too.
Conclusion: Regaining Your Body Gently
Postpartum recovery is a marathon, not a sprint. Every body is different and follows its own recovery pace. The key is to be patient and kind to yourself, while following a progressive and structured approach. Success lies in the regularity of care and exercise, always respecting your body and listening to the signals it shares with you.
A Personal and Unique Journey
As a healthcare professional, I have supported hundreds of mums on their postnatal journeys. The greatest lesson learned? Every woman has a unique experience. Some regain their figure within a few months, others take longer — and that’s perfectly normal.
Celebrate the Small Victories
The most important thing is to celebrate every achievement, no matter how small:
-
The first successful rehabilitation session.
-
Fitting into your pre-pregnancy jeans for the first time.
-
Completing your first sports session.
-
Receiving your first compliment on your figure.
Focusing on Overall Well-Being
Postpartum recovery goes far beyond appearance. It is a period of profound transformation that deserves to be experienced with gentleness and respect. The body that has given life deserves all our patience and gratitude.
A New Beginning
This period is an opportunity to develop a healthier relationship with your body, adopt better habits, and reconnect with yourself. The post-pregnancy tummy tells a story — the story of having created and carried life. It is a precious chapter in our journey as women, which should be honoured as we gradually progress towards our fitness goals.
