Emma

Gentle core and full-body exercise, plus daily habits, help flatten a postpartum belly after a normal birth over several months.

Targeted strength, steady cardio, and smart breathing drills, done 4–5 times a week, can tighten your midsection and help your tummy look flatter.

Gentle postpartum workouts begin with breathing, walking, and pelvic floor work once your body feels ready and your doctor agrees it is safe.

During pregnancy, a safe exercise heart rate stays in a moderate zone where you can talk, breathe steadily, and still feel comfortably challenged.

Most healthy pregnant people can keep moderate exercise during the second trimester, focusing on low-impact, bump-friendly workouts and comfort.

Short, low-impact postpartum exercise helps rebuild stamina, ease aches, and aid recovery once your doctor says you are ready.

Moderate workouts after birth are safe while nursing as long as you build up slowly, stay hydrated, and protect your healing body.

Short, gentle activity like walking, stretches, and pelvic floor work can ease late-pregnancy aches and help your body get ready for labor.

Postpartum workouts can sit beside nursing sessions, keep your body steady, and help you feel more like yourself again.

Late-day workouts can still help you sleep well if you finish 1–3 hours before bed and build in a gentle cool-down.