9 minute readLaying it out in black and white like this might make you wonder how you managed to run the gauntlet of pregnancy in the first place, but you — and your little one — made it through together, and that’s a huge achievement.
Carrying and delivering new life into the world is difficult. It’s to be expected that your body — the thing responsible for creating that wonderful, whining bundle of joy — will carry some evidence of the battle it’s been through. From your waist to your shoe size, your post-birth body will look and feel different from how it did pre-pregnancy. This is completely normal!
But adjusting to these changes can be tricky — particularly because your mind is just as affected by the birthing process as your body — but eventually, you’ll adjust to these postpartum changes in much the same way as you did with your baby bump.
Below, we’ll explain all the bodily changes postpartum life can bring with it.
Will my body ever be the same after pregnancy?
The short answer is no, your body may never be exactly the same — but that’s not necessarily a bad thing!
Pregnancy and childbirth leave permanent marks — both physical and emotional — but all of these changes are signs of the incredible work your body has done.
Your hips might be a little wider, your skin might have a few more stretch marks, and your breast size might have altered, but not all of these changes are as bad as they first may seem. Stretch marks, for example, tend to fade over time, and soon enough, you might even find yourself admiring them in the mirror, sort of like a souvenir of your journey through motherhood.
Your body’s elasticity — especially around the belly area — might not snap back as quickly as you’d like, and some of your muscle tone could be affected, but your body will ‘grow into’ these changes.
Raising a child is all about adapting to strange new situations, and bodily changes are all part of the package, so try to frame these postpartum transformations as positive reminders of your strength and resilience — easier said than done, we know!
Given enough time, the vast majority of mums learn to view their new bodies as a reflection of a hard-fought victory, not something to “fix”.
That said, there’s nothing to stop you from toning back up once you’re ready, and we’ll touch on this later on!
What are the main changes to the body after childbirth?
The changes your body goes through after childbirth can be a bit of a mixed bag — some may feel subtle, while others can be quite dramatic. And of course, every mum’s experience is different, but generally you can expect to see some (or all) of the following changes:
Your breasts
Whether you’re breastfeeding or not, your breasts will go through significant changes. They may feel larger or heavier during the first few weeks as they start producing milk. Over time, your breasts will likely return to their pre-pregnancy size or may remain slightly larger or smaller, depending on how your body responds.
You might also notice some sagging — again, this is completely natural and down to the rapid growth of breast tissue causing the skin to stretch, making it weaker.
Your pelvic floor
Pregnancy and childbirth take a toll on your pelvic muscles. These muscles stretch and can weaken, especially after vaginal delivery. This might lead to a leaky bladder, or a ‘heavy’ feeling between your vagina and anus, but these symptoms can be improved! Pelvic floor exercises like Kegels can help strengthen these muscles — and are easier than ever with Elvie Trainer — but it’s important to give yourself time to heal before jumping into a routine.
Your belly
It may take some time for your belly to go back to a non-pregnant state. Even after delivery, your uterus is still shrinking back down to its pre-pregnancy size, which can take about six weeks. You might notice some sagging or softer skin around your abdomen, and it may feel tender for a while.
It’s also common for the two muscles that run down the stomach to separate during pregnancy — this is known as diastasis recti, and happens when the womb pushes the muscles apart, causing them to elongate and weaken. This sounds quite scary, but it’s nothing to worry about, as the stomach muscles will usually be back to normal by the time your tot’s around 8 weeks old.
Still, it’s best to keep an eye on how you’re healing. You can check the size of the separation weekly by following these steps:
Lie on your back with your legs bent and your feet flat on the floor.
Look down at your tummy, raising your shoulders off the floor slightly.
Feel the edges of the muscles just above and below your belly button, seeing how many fingers you can fit in between the gap.
Your hair
Many women experience hair loss around 3-6 months postpartum. This is because of hormonal changes that occur after birth, and is perfectly normal and (thankfully) temporary — you can expect your hair to start regrowing in a few months. It will usually return to its normal fullness, but some women notice their hair is a little thinner following childbirth.
Your skin
Pregnancy hormones may cause skin changes like hyperpigmentation (darkening of certain areas), acne, or the infamous “linea nigra” (a dark line running down your belly). These will fade in most cases, but it may take some time for your skin to return to its usual tone. You should speak to your doctor if you’re concerned about any skin-related issues.
How long does it take for your body to go back to normal after birth?
Without sounding like a broken record, everybody heals differently, so there’s no “typical” healing timeline. However, below we’ve included a general overview of what most mothers can expect in the weeks and months postpartum:
The first few days. You’ll likely experience vaginal bleeding or discharge (known as lochia) and some cramping as your uterus begins to shrink. If you had a cesarean section, you’ll also have a healing incision.
Six weeks postpartum. Most of the initial healing occurs during this time. Your uterus shrinks, and your body adjusts to life without pregnancy hormones. You may also experience emotional highs and lows as your hormone levels fluctuate. C-section scars typically heal within 6 weeks, but may take up to 2 years to fade.
3-6 months postpartum. By this point, your body has mostly adjusted to its postpartum state, but some changes (like hair loss or stretched skin) may still be noticeable.
6-12 months after birth. Most mums report feeling “back to normal” by this stage, though “normal” might look and feel a little different from how it did pre-birth. Stretch marks and loose skin may still be present, and how permanent these changes are will depend on your unique physiology.
How long does a postpartum body last?
There’s no definitive timeline for how long a postpartum body “lasts”. Some changes, like stretched skin or wider hips, may be permanent, while others, like hair loss or uterine shrinking, are temporary. Ultimately, everybody (and every body) is different, and recovery isn’t a race.
The most important thing is to embrace the journey and give yourself grace. Your postpartum body is a testament to your strength and resilience, and that’s something to be proud of.
Is it harder to get in shape after pregnancy?
It can be more challenging to get in shape postpartum, but it’s far from impossible. Your body has been through a monumental event, so it’s important to approach fitness with patience and realistic expectations.
The main obstacles are often lack of time, sleep deprivation, and the physical toll of caring for a newborn. Your energy levels may be lower than usual, and that’s okay! Listen to your body and ease into exercise gradually — it sounds counterintuitive, but by taking things slowly, you’ll exponentially increase the speed of your recovery
Which type of workouts are the best post-pregnancy?
Generally, any type of exercise is great post-birth, provided you take things gently and slowly. Sprinting straight into the nearest gym and attempting a new PB deadlift won’t do you any favors here. Ease back into your fitness routine gently, and if you feel any pain, listen to your body!
If you rarely exercised before you became pregnant, the following exercises are a great way to stay fit and healthy:
Pelvic floor exercises (Kegels): Strengthen the muscles that support your bladder, uterus, and rectum.
Walking: A low-impact way to ease back into movement and boost your mood.
Postnatal yoga or pilates: Focuses on core strength and flexibility while promoting relaxation.
Light strength training: Helps rebuild muscle tone, but avoid heavy lifting until you’re fully healed.
Just remember to take things easy, and you should be A-okay.
Stomach-toning exercises
Want to tone your tummy? Try the following super-simple routine to regain some of that pre-pregnancy core strength:
Lay on your side with your knees bent, letting your tummy completely relax. Breathe gently.
As you breathe out, gently draw in your stomach as if you’re wearing a corset, and while doing so, squeeze your pelvic floor muscles.
Hold for a count of 10 (remembering to breathe normally), then gently release.
Did you know? Breastfeeding burns calories!
Here’s some good news: breastfeeding burns extra calories — up to 500 a day! To put this into perspective, this is roughly the same as a 3-hour yoga session (though unfortunately, it won’t build your flexibility in the same way…)
Better still, breastfeeding also promotes a healthy immune system for your tot, reduces your risk of type 2 diabetes, and even certain types of breast and ovarian cancers.
If you breastfeed, just remember that your body needs plenty of nutrients to recover and produce milk, so focus on eating a balanced diet rather than cutting calories alongside nursing.
No matter what you think about your postpartum body, try to remember that it’s not about “bouncing back” but moving forward. Embrace the new version of yourself. Take pride in your graduation from expectant, anxious mom-to-be, to proud, battle-hardened parent!
You — and your body — achieved something incredible, and that deserves credit, not criticism. And if you find you’re having more down days than up, don’t be afraid to reach out to your partner, family, friends, or a medical professional. Pregnancy isn’t just physically tough; it’s an emotional rollercoaster too, so try to be kind to yourself.
