{"id":182777,"date":"2026-05-28T23:00:37","date_gmt":"2026-05-28T17:30:37","guid":{"rendered":"https:\/\/www.1mg.com\/articles\/?p=182777"},"modified":"2026-05-29T10:17:59","modified_gmt":"2026-05-29T04:47:59","slug":"struggling-with-postpartum-belly-pooch-these-7-exercises-may-help","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/","title":{"rendered":"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help"},"content":{"rendered":"<p><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-182804 size-full\" title=\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\" alt=\"belly pooch\" width=\"1500\" height=\"945\" srcset=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg 1500w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-300x189.jpg 300w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-1024x645.jpg 1024w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-768x484.jpg 768w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-150x95.jpg 150w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><br \/>\nWhen a woman becomes pregnant, she will notice many physical, mental, and hormonal changes during the pregnancy, as well as after having the baby. Some women will experience the post-pregnancy \u201cpooch\u201d for several weeks or months after giving birth.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Social media often depicts women as quickly \u201csnapping back\u201d to their pre-pregnancy bodies; however, postpartum recovery takes place over a longer period than is typically shown on social media, because the growth of the baby stretches a woman\u2019s abdominals\/core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200bThe good news is that after giving birth, you can gradually restore your core strength by doing gentle movements and postpartum-safe exercises, just like you did while pregnant. Gradually restoring your core strength will also enable you to correct your posture, increase your range of motion, and improve your overall recovery experience.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200bBefore returning to high-intensity workouts, you should always consult with your doctor regarding when you can start postpartum exercises, particularly if you had a C-section.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200bThe following list includes seven exercises to help you gradually recover after having a baby, and to help naturally eliminate your belly pooch:<\/span><\/p>\n<h3><b>1. Deep Belly Breathing<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Although deep belly breathing seems easy to perform, in fact, this exercise is important because it will allow a woman to reconnect to her core muscles after having a baby.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Deep Belly Breathing will effectively activate your deep abdominal muscles without placing strain on your body because the motion will allow activation without placing strain on your body.<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><span style=\"font-weight: 400\">How to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sit or lie in any comfortably supportive position.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">With your nose, take a deep breath and allow your belly to expand.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After inflating your belly, breathe out and slightly pull in your belly button toward your spine.<\/span><\/li>\n<\/ul>\n<h2><b>2. Pelvic Tilts<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Pelvic Tilts are a common postpartum exercise and are frequently recommended to assist postpartum recovery, core activation, and lower back comfort.<\/span><\/p>\n<p><span style=\"font-weight: 400\">How to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lie on your back, with your knees bent.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gently tighten your abdominal muscles.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tilt your pelvis upwards until it is slightly lifted.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hold for a short period and then return to the starting position.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The speed of the movement is not as important as doing it slowly and with control.<\/span><\/p>\n<h2><b>3. Heel Slides<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Heel slides are also a very gentle and easy postpartum exercise that encourages engagement of the postpartum core.<\/span><\/p>\n<p><span style=\"font-weight: 400\">How to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lie on your back<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bend your knees comfortably.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Slide one heel away from your body.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Slide the heel back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Repeat on the opposite side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">This exercise may begin to help increase stability over time.<\/span><\/p>\n<h3><b>4. Glute Bridges<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Glute bridges are a good way to engage both the lower body and core at the same time.<\/span><\/p>\n<p><span style=\"font-weight: 400\">How to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lie on your back with your knees bent;\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Slowly lift your hips upwards.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gently squeeze your glutes together, and\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Slowly lower back to your previous position.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">This type of movement may also help support your posture after having given birth.<\/span><\/p>\n<h2><b>5. Bird Dog<\/b><\/h2>\n<p><span style=\"font-weight: 400\">The Bird Dog exercise helps to build balance, stability, and control through movement.<\/span><\/p>\n<p><span style=\"font-weight: 400\">How to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Start on your hands and knees;\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Extend your opposite arm and leg slowly together;\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Keep your core engaged, and\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gently return to the starting position and repeat on the opposite side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Do not hurry through this type of movement.<\/span><\/p>\n<h2><b>6. Walking<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Walking is one of the most underutilized postpartum exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Walking may help:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Increase circulation\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Enhance mobility<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Improve overall emotional well-being; and\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Build your overall fitness level.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>7. Modified Dead Bug<\/b><\/h3>\n<p><span style=\"font-weight: 400\">This exercise can help improve your core stability.<\/span><\/p>\n<p><span style=\"font-weight: 400\">How to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lie on your back.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bring your legs into tabletop position if it is comfortable for you.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Slowly lower one heel at a time while keeping your core stable.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Alternate between lowering the left and right heels.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Focus on controlling your movement instead of pushing yourself.<\/span><span style=\"font-size: 14px;font-weight: 400\">\u200b<\/span><\/p>\n<h2><b>How Long Does It Take For Postpartum Recovery?<\/b><\/h2>\n<p><span style=\"font-size: 14px;font-weight: 400\">Many women feel that they are under pressure to lose the weight gained during pregnancy quickly, but postpartum recovery is much more than just losing weight.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200b<\/span><span style=\"font-size: 14px;font-weight: 400\">During pregnancy:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Your abdominal muscles stretch.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">You have hormone changes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Your posture changes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Your core becomes less stable.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Due to these changes in your body, you will generally need time to rebuild it slowly, rather than jumping right back into a workout routine. The timeline for healing may vary from person to person.<\/span><span style=\"font-size: 14px;font-weight: 400\">\u200b<\/span><\/p>\n<h2><b>Exercises To Avoid Too Early Postpartum<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Performing certain exercises before you have adequately healed from pregnancy and childbirth may create excess pressure in your healing abdominal muscles.<\/span><span style=\"font-size: 14px;font-weight: 400\">\u200b<\/span><\/p>\n<p><span style=\"font-weight: 400\">Examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Many traditional crunches, including all &#8220;abs&#8221; classes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lifting heavy weights<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jumping (particularly if it&#8217;s high-impact)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">High-impact abdominal exercise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Women with diastasis recti (the partial or complete separation of the &#8220;six-pack&#8221; abdominal muscles along the middle of the stomach), pelvic floor issues, or both should seek professional help before attempting to exercise.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Lifestyle Habits That May Support Recovery<\/b><\/h3>\n<p><span style=\"font-size: 14px;font-weight: 400\"><br \/>\nExercise is just one component of postpartum well-being.<\/span><\/p>\n<p><span style=\"font-size: 14px;font-weight: 400\">Other lifestyle habits that support recovery include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eating a balanced diet<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Staying properly hydrated<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Getting enough rest<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gentle movement of your body<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Managing your stress level<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Consistent sleep (as much as you can achieve)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Establishing small daily habits tends to be significantly more important than engaging in extreme lifestyle habits.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Key Takeaways<\/b><span style=\"font-size: 14px;font-weight: 400;color: #1d1d1d\"><br \/>\n<\/span><\/h2>\n<p><span style=\"font-size: 14px;font-weight: 400;color: #1d1d1d\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-173781 size-full\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/03\/11886.jpg\" alt=\"belly fat\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/03\/11886.jpg 1000w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/03\/11886-300x200.jpg 300w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/03\/11886-768x512.jpg 768w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/03\/11886-150x100.jpg 150w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><br \/>\nThe postpartum belly pooch is a very common thing that will take time to recover from.<\/span><b> <\/b><span style=\"font-size: 14px;font-weight: 400\">Instead of solely looking at &#8220;quick fixes,&#8221; you will benefit from doing gentle exercises that focus on core recovery, proper posture, stability, and movement over time.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200b<\/span><span style=\"font-size: 14px;font-weight: 400\">No two postpartum journeys will look the same, and the most important elements are consistency, patience, and self-care, often more so than perfection.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u200b<\/span><\/p>\n<h3><b>FAQs<br \/>\n<\/b><\/h3>\n<ol>\n<li><b> Is the postpartum belly pooch a common occurrence?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Yes, most women will have some form of change in their tummy area following delivery, where they have a postpartum belly pooch.<\/span><\/p>\n<ol start=\"2\">\n<li><b> When will I be able to begin exercising again after delivery?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">The length of time before you can start to exercise again after delivery will vary greatly on how you delivered your baby and the advice from your doctor.<\/span><\/p>\n<ol start=\"3\">\n<li><b> Will walking help with my postpartum recovery?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Typically, walking is recommended as part of postpartum movement.<br \/>\n<\/span><\/p>\n<ol start=\"4\">\n<li><b> What is diastasis recti?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Diastasis recti is a separation of abdominal musculature that can occur during pregnancy.<\/span><\/p>\n<ol start=\"5\">\n<li><b> Can I do crunches after I have delivered?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Some women may need to modify abdominal exercises in the beginning for their own safety and comfort.<\/span><\/p>\n<ol start=\"6\">\n<li><b> How long is the postpartum recovery timeline?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Each person recovers at a different rate; therefore, there is no set time frame.<\/span><\/p>\n<ol start=\"7\">\n<li><b> Are mothers who had a C-section able to exercise after the fact?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">Yes, but it is important to discuss with your physician or medical professional prior to beginning any form of exercise for any purpose.<\/span><\/p>\n<ol start=\"8\">\n<li><b> What is the most important thing about postpartum fitness?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">The most important aspects of postpartum fitness are to be consistent, make gradual progress, allow yourself time to recover, and focus on overall health and wellness, instead of rapid weight loss.<br \/>\n<\/span><\/p>\n<h5><b>Recommended Reads<\/b><\/h5>\n<header class=\"entry-header\"><strong><strong><br \/>\n<\/strong><\/strong><\/p>\n<header class=\"entry-header\"><a href=\"https:\/\/www.1mg.com\/articles\/sensitive-baby-skincare-backed-by-science-loved-by-parents\/\"><strong>Sensitive Baby Skincare: Backed by Science, Loved by Parents<\/strong><\/a><\/header>\n<p><strong><a href=\"https:\/\/www.1mg.com\/articles\/why-fermented-rice-is-considered-a-refreshing-summer-superfood\/\">Why Fermented Rice Is Considered a Refreshing Summer Superfood?<\/a><\/strong><\/p>\n<header class=\"entry-header\"><\/header>\n<\/header>\n<p><b>(The article is written by<em>\u00a0<\/em><\/b><a href=\"https:\/\/www.1mg.com\/editorial-policy-processes\/deepa-sarkar-95\"><b><em>Deepa Sarkar, Senior Medical Writer<\/em><\/b><\/a><b>, and reviewed by<a href=\"https:\/\/www.1mg.com\/editorial-policy-processes\/monalisa-deka-18\">\u00a0Monalisa Deka, Deputy Manager, Clinical Health &amp; Content, Medical Affairs<\/a>)<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-182804 size-full\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\" alt=\"belly pooch\" Title=\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help\" width=\"1500\" height=\"945\" srcset=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg 1500w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-300x189.jpg 300w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-1024x645.jpg 1024w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-768x484.jpg 768w, https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021-150x95.jpg 150w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><\/p>\n","protected":false},"author":73,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[38344,36585,34666,35743,38343,177,38342],"class_list":["post-182777","post","type-post","status-publish","format-standard","hentry","category-health-a-z","tag-deep-breathing","tag-exercises","tag-healthy-body","tag-healthy-mind","tag-postpartum-belly-pooch","tag-pregnancy","tag-struggling-with-postpartum-belly-pooch-these-7-exercises-may-help"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Struggling With Postpartum Belly Pooch? These 7 Exercises May Help - Tata 1mg Capsules<\/title>\n<meta name=\"description\" content=\"These gentle postpartum exercises may help support core strength, recovery, posture, &amp; a gradual reduction of belly pooch after delivery naturally.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help - Tata 1mg Capsules\" \/>\n<meta property=\"og:description\" content=\"These gentle postpartum exercises may help support core strength, recovery, posture, &amp; a gradual reduction of belly pooch after delivery naturally.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\" \/>\n<meta property=\"og:site_name\" content=\"Tata 1mg Capsules\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/1mgOfficial\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-28T17:30:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-29T04:47:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"945\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Deepa Sarkar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:site\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Deepa Sarkar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\"},\"author\":{\"name\":\"Deepa Sarkar\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/b3025ef0548a38001c64f0b856a39ab3\"},\"headline\":\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help\",\"datePublished\":\"2026-05-28T17:30:37+00:00\",\"dateModified\":\"2026-05-29T04:47:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\"},\"wordCount\":1208,\"publisher\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\",\"keywords\":[\"deep breathing\",\"exercises\",\"healthy body\",\"healthy mind\",\"Postpartum Belly Pooch\",\"pregnancy\",\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help\"],\"articleSection\":[\"Health A-Z\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\",\"url\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\",\"name\":\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help - Tata 1mg Capsules\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\",\"datePublished\":\"2026-05-28T17:30:37+00:00\",\"dateModified\":\"2026-05-29T04:47:59+00:00\",\"description\":\"These gentle postpartum exercises may help support core strength, recovery, posture, & a gradual reduction of belly pooch after delivery naturally.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage\",\"url\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\",\"contentUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg\",\"width\":1500,\"height\":945,\"caption\":\"belly pooch\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.1mg.com\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#website\",\"url\":\"https:\/\/www.1mg.com\/articles\/\",\"name\":\"Tata 1mg Capsules\",\"description\":\"Good advice, in small doses.\",\"publisher\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.1mg.com\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#organization\",\"name\":\"Tata 1mg\",\"alternateName\":\"Tata 1mg\",\"url\":\"https:\/\/www.1mg.com\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/06\/Tata1mg_Logo.png\",\"contentUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/06\/Tata1mg_Logo.png\",\"width\":153,\"height\":153,\"caption\":\"Tata 1mg\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/1mgOfficial\/\",\"https:\/\/x.com\/1mgofficial\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/b3025ef0548a38001c64f0b856a39ab3\",\"name\":\"Deepa Sarkar\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7fa1fd0db9c3f28dd660b8b551d8179c6b410c2f17bada51902c3c2847dca6b2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7fa1fd0db9c3f28dd660b8b551d8179c6b410c2f17bada51902c3c2847dca6b2?s=96&d=mm&r=g\",\"caption\":\"Deepa Sarkar\"},\"url\":\"https:\/\/www.1mg.com\/articles\/author\/deepa\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help - Tata 1mg Capsules","description":"These gentle postpartum exercises may help support core strength, recovery, posture, & a gradual reduction of belly pooch after delivery naturally.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/","og_locale":"en_US","og_type":"article","og_title":"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help - Tata 1mg Capsules","og_description":"These gentle postpartum exercises may help support core strength, recovery, posture, & a gradual reduction of belly pooch after delivery naturally.","og_url":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/","og_site_name":"Tata 1mg Capsules","article_publisher":"https:\/\/www.facebook.com\/1mgOfficial\/","article_published_time":"2026-05-28T17:30:37+00:00","article_modified_time":"2026-05-29T04:47:59+00:00","og_image":[{"width":1500,"height":945,"url":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg","type":"image\/jpeg"}],"author":"Deepa Sarkar","twitter_card":"summary_large_image","twitter_creator":"@1mgofficial","twitter_site":"@1mgofficial","twitter_misc":{"Written by":"Deepa Sarkar","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#article","isPartOf":{"@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/"},"author":{"name":"Deepa Sarkar","@id":"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/b3025ef0548a38001c64f0b856a39ab3"},"headline":"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help","datePublished":"2026-05-28T17:30:37+00:00","dateModified":"2026-05-29T04:47:59+00:00","mainEntityOfPage":{"@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/"},"wordCount":1208,"publisher":{"@id":"https:\/\/www.1mg.com\/articles\/#organization"},"image":{"@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage"},"thumbnailUrl":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg","keywords":["deep breathing","exercises","healthy body","healthy mind","Postpartum Belly Pooch","pregnancy","Struggling With Postpartum Belly Pooch? These 7 Exercises May Help"],"articleSection":["Health A-Z"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/","url":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/","name":"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help - Tata 1mg Capsules","isPartOf":{"@id":"https:\/\/www.1mg.com\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage"},"image":{"@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage"},"thumbnailUrl":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg","datePublished":"2026-05-28T17:30:37+00:00","dateModified":"2026-05-29T04:47:59+00:00","description":"These gentle postpartum exercises may help support core strength, recovery, posture, & a gradual reduction of belly pooch after delivery naturally.","breadcrumb":{"@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#primaryimage","url":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg","contentUrl":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2026\/05\/3021.jpg","width":1500,"height":945,"caption":"belly pooch"},{"@type":"BreadcrumbList","@id":"https:\/\/www.1mg.com\/articles\/struggling-with-postpartum-belly-pooch-these-7-exercises-may-help\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.1mg.com\/articles\/"},{"@type":"ListItem","position":2,"name":"Struggling With Postpartum Belly Pooch? These 7 Exercises May Help"}]},{"@type":"WebSite","@id":"https:\/\/www.1mg.com\/articles\/#website","url":"https:\/\/www.1mg.com\/articles\/","name":"Tata 1mg Capsules","description":"Good advice, in small doses.","publisher":{"@id":"https:\/\/www.1mg.com\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.1mg.com\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.1mg.com\/articles\/#organization","name":"Tata 1mg","alternateName":"Tata 1mg","url":"https:\/\/www.1mg.com\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.1mg.com\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/06\/Tata1mg_Logo.png","contentUrl":"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2025\/06\/Tata1mg_Logo.png","width":153,"height":153,"caption":"Tata 1mg"},"image":{"@id":"https:\/\/www.1mg.com\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/1mgOfficial\/","https:\/\/x.com\/1mgofficial"]},{"@type":"Person","@id":"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/b3025ef0548a38001c64f0b856a39ab3","name":"Deepa Sarkar","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7fa1fd0db9c3f28dd660b8b551d8179c6b410c2f17bada51902c3c2847dca6b2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7fa1fd0db9c3f28dd660b8b551d8179c6b410c2f17bada51902c3c2847dca6b2?s=96&d=mm&r=g","caption":"Deepa Sarkar"},"url":"https:\/\/www.1mg.com\/articles\/author\/deepa\/"}]}},"_links":{"self":[{"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/posts\/182777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/users\/73"}],"replies":[{"embeddable":true,"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/comments?post=182777"}],"version-history":[{"count":6,"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/posts\/182777\/revisions"}],"predecessor-version":[{"id":182805,"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/posts\/182777\/revisions\/182805"}],"wp:attachment":[{"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/media?parent=182777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/categories?post=182777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.1mg.com\/articles\/wp-json\/wp\/v2\/tags?post=182777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}