Last Updated on July 11, 2023 by Jada Glover
From the sleepless nights to the endless diaper changes, there’s no denying that having a baby changes your life in more ways than one. And while we all know that our bodies will never quite be the same after giving birth, it can be frustrating trying to get rid of that hanging belly postpartum.
But don’t worry, with a few simple tips and tricks you can say goodbye to your belly and hello to a stronger, healthier you. So, let’s dive into the top tips to get rid of a hanging belly after a C-section.
Please note that this article contains affiliate links, and that means that I may earn a commission if you buy something (at no additional cost to you). Read my full disclosure here. I only recommend products I use and love and recommend to my clients.
What Causes a Hanging Belly After a C-Section?
If you’ve recently had a Cesarean Section or C-section delivery, you may be noticing that your belly is hanging a bit more than usual. First things first, it’s important to understand what happens during a C-section.
The surgeon makes an incision in your abdomen and uterus to deliver the baby. Afterward, your body needs to heal and recover from this major surgery.
One of the main reasons for a hanging belly after a C-section is the stretching of the abdominal muscles during pregnancy. These muscles can become weakened or separated during delivery, leading to sagging skin and excess fat.
Sometimes the abdominal wall muscles don’t fully come back together and can leave a gap between them. This gap is called “diastasis recti” and can cause that sagging belly look. Additionally, scar tissue from the surgery can also contribute to an uneven appearance of the stomach area.
Another factor that contributes to this postpartum pooch is hormonal changes. During pregnancy, your body produces hormones like estrogen and progesterone which help prepare your body for childbirth. These hormones also contribute to weight gain and fluid retention which can lead to swelling in the belly area.
Lastly, genetics play a role in how quickly (or slowly) your body bounces back after having a baby. Some women are able to regain their pre-pregnancy shape relatively quickly while others may struggle with loose skin or excess fat for months or even years after giving birth.
Is It Possible To Get Rid Of a Hanging Belly After a C-Section?
If you’ve recently had a C-section, you may be wondering if it’s possible to get rid of that pesky hanging belly. And the answer is yes, it definitely is, but there’s no magic solution that will help get rid of belly fat right away.
While it may take some time and effort, there are things you can do to help tighten up your tummy area. We’ll discuss those tips next.
How To Naturally Get Rid of a Hanging Belly After a C-Section
If you’re struggling with a hanging belly after a c-section, don’t worry – it’s totally normal. Your body went through a lot during pregnancy and delivery, but there are plenty of natural ways to help heal your body postpartum. Here are 10 tips to get you started.
1. Give Yourself Time to Heal Properly
First off, give yourself time to heal before jumping into any strenuous exercise routines or diets. Your body needs time to recover from a major surgical procedure. Be patient with your body.
Every mom’s body is different and some women may never fully regain their pre-baby tummy shape – and that’s okay! The most important thing is taking care of yourself and being kind to your body as it heals from bringing new life into the world.
2. Practice Diaphragmatic Breathing
In terms of core exercises, you can begin with diaphragmatic breathing. This type of deep breathing can help strengthen your core muscles and improve posture, which can, in turn, reduce the appearance of a hanging belly.
To start practicing diaphragmatic breathing, try lying down on your back with one hand on your belly and one hand on your chest. Take a deep breath in through your nose, feeling your belly rise as you inhale. Then exhale slowly through pursed lips (like blowing out candles), feeling your belly fall as you breathe out.
As you get comfortable with this technique, try incorporating it into other activities like walking or doing gentle exercises. And remember: don’t worry if it takes some time to master diaphragmatic breathing – just keep practicing regularly and soon it will become second nature!
3. Do Pelvic Tilt with Bridge
One great exercise for toning the lower abs (where that hanging belly tends to reside) is called pelvic tilts. This can help strengthen your pelvic floor muscles also.
Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling while squeezing your glutes and engaging your pelvic floor muscles. Hold for a few seconds then lower back down. Repeat 10-15 times.
4. Leg Slides
Lie down on your back with your knees bent and feet flat on the floor. Slide one leg out slowly until it’s straight, keeping both hips level. Hold for a few seconds then slide it back up to starting position while exhaling. Repeat with the other leg.
5. Work Up To Gentle Exercise
Your body needs time to recover from the trauma of surgery, so be patient with yourself. Once you’re cleared by your doctor, start with gentle exercises like walking, swimming, or yoga and gradually work your way up. You can work with a personal trainer to help you understand an exercise routine that will work for your body.
6. Wear a Support Garment
A postpartum girdle, tight band, or belly band can provide extra support while your body heals. Just be sure whatever one you choose does not cause you pain or discomfort.
One popular option is the abdominal binder or wrap. This garment fits snugly around your midsection and helps to keep everything in place while also providing gentle compression. This can help reduce swelling and discomfort while also supporting your muscles as they heal.
Another great option is high-waisted shaping shorts or leggings. These garments provide all-over support for your core and hips, helping to smooth out any lumps or bumps while also giving you a little lift in the butt area (because who doesn’t want that?!).
For those who prefer something a bit more discreet, there are also seamless-shaping tanks that can be worn under regular clothes without anyone knowing. These tanks provide targeted compression to the stomach area while still allowing you to wear your own bra.
7. Massage The Area
Massage can help by increasing blood flow and oxygen to the area, which promotes healing and encourages muscle tone. It also helps break up scar tissue from the incision site, which can contribute to the hanging belly.
There are different types of massages that can be beneficial for post-c-section recovery:
- Abdominal massage: This involves gentle kneading and circular motions on the lower abdomen to stimulate circulation and promote healing.
- Scar tissue massage: A therapist will apply pressure using fingertips or tools on the incision site to break up adhesions and improve mobility.
- Lymphatic drainage massage: This type of massage focuses on stimulating lymph flow in order to reduce swelling in the abdominal area.
It’s important to note that not all massages may be suitable for everyone – always consult with your doctor before starting any new treatment post-surgery.
8. Drink Plenty Of Water
Staying hydrated is key for overall health, including skin elasticity. Add collagen protein powder to your routine also for an extra collagen and protein boost. You can easily mix it into protein shakes, water, or juice.
Make sure you’re drinking electrolytes also. Coconut water is a great addition to keep you hydrated with minerals.
9. Focus On Your Diet
Another helpful tip is to focus on eating a healthy diet full of whole foods like fruits, vegetables, lean proteins, and healthy fats.
Avoid junk food, processed foods, and sugar as much as possible – these can contribute to inflammation in the body which can make it harder to lose weight postpartum. These tend to be high in sodium and sugar, which can contribute to bloating and inflammation in the belly area.
We hear the term “self-care” a lot nowadays, but, your body can’t heal if you aren’t properly nourished. And I don’t mean just eating healthy. Getting enough sleep, managing stress levels, and practicing self-love are some of the best ways you can nurture your body for overall health and well-being.
Your body won’t be able to properly heal if you are not getting enough rest. When we sleep, our bodies use this time to repair and restore.
Before we move on, if you are breastfeeding be sure to grab our FREE breastfeeding foods and grocery shopping guide. This will help put you on the right track to losing weight postpartum without affecting your milk supply. Just fill in the form below.
How Long Does It Take for a Hanging Belly to Go Away After a C-Section?
Well, unfortunately, there’s no one-size-fits-all answer. The timeline for post C-section recovery can vary greatly depending on factors like genetics, diet, exercise habits, and how quickly your body heals.
That being said, most doctors recommend waiting at least six weeks before starting any kind of strenuous exercise or weight loss regimen. During this time, focus on gentle movements like breathing, walking, or stretching to help get your blood flowing and promote healing.
As you start feeling stronger and more comfortable with physical activity, consider incorporating some core-strengthening exercises into your routine. Modified planks, pelvic tilts, and seated leg lifts are all great options for toning up those abdominal muscles.
And of course, don’t forget about nutrition! Eating a balanced diet full of whole foods will not only support your overall health but can also aid in losing the baby weight and muscle building.
>>Check out my Postpartum Weight Loss program for even more help<<
Ultimately, the key to getting rid of that hanging belly is patience and persistence. It may take several months (or even longer!) before you see significant changes in your body composition.
But remember that every journey is different. Trust in yourself and your body’s ability to heal and transform over time. You got this!
Does diastasis recti cause A hanging belly?
Yes, it can. Diastasis recti is a separation of the abdominal muscles that can occur during pregnancy or as a result of excessive strain on the abdomen. When this happens, the stomach muscles are weakened and unable to hold in internal organs like they used to. This can cause your belly to appear more rounded or protruding than before.
What is the Difference Between a Mommy Pouch or Pooch and a Hanging Belly?
Both of these conditions can occur after pregnancy and childbirth. However, they are not exactly the same thing.
A mommy pooch is a term used to describe the stubborn belly fat that many women experience after having children. It’s typically located in the lower abdomen area and can be difficult to get rid of with just exercise and diet alone. This is because during pregnancy your abdominal muscles stretch out to make room for your growing baby, and sometimes they don’t fully recover after childbirth.
On the other hand, a C-section hanging belly specifically refers to excess skin that hangs over a C-section scar on your lower abdomen. This occurs when there is an accumulation of loose skin due to stretched-out tissues from carrying a baby or multiple pregnancies.
When Should I Consider Surgery To Get Rid Of a Hanging Belly After a C-Section?
It’s important to remember that your body has been through a lot and needs time to heal. Your hormones are still regulating themselves and your muscles are trying to recover from being stretched out during pregnancy. So, don’t rush into any decisions too quickly.
Before turning to cosmetic surgery, make sure you’re doing everything you can to help yourself naturally. Eating healthy and exercising regularly can do wonders for toning up your midsection.
If your hanging belly is causing physical discomfort or insecurity that’s impacting your quality of life then it might be worth considering surgical options. Talk with licensed professionals such as doctors or plastic surgeons who have expertise in postpartum recovery before making any decision on surgical options.
Ultimately, the decision of whether or not to undergo surgery for a overhang belly after a C-section is up to you and what feels right for your body and mental wellbeing at this moment in time. Take care of yourself!
It is possible to get rid of a hanging belly after a C-section naturally!
Getting rid of a hanging belly after a C-section can be challenging, but it’s definitely possible with the right mindset and approach. With the tips above, you can start working towards your goal of achieving a toned and tightened tummy.
Remember to be patient with yourself and give your body the time it needs to heal properly. Keep a positive attitude and stay committed to making healthy lifestyle choices that will benefit both you and your baby in the long run.