How to Get Rid of a Kangaroo Pouch – The #1 Ultimate Guide!

While giving birth and looking at a newborn is absolute bliss for a couple, the pregnancy often comes up with a lot of challenges and complications for the mother. One of those challenges is getting a Kangaroo Pouch, also known as the Mommy Tummy

Some women find it almost impossible to get their pre-pregnancy or prepartum body back.

But how come celebrities get their near-perfect body back months after the delivery?

What exactly are they doing right? How do they know how to get rid of a Kangaroo Pouch?

What is a Kangaroo Pouch?

Post-pregnancy, most mothers get a bulge in the middle of their belly. This is what we call a Kangaroo Pouch. The other terms for the same are – Mummy Tummy, Belly Pouch, Mommy Pouch, etc.

This bulging occurs due to weakness and the separation of muscles that lead to the tissues protruding out around your abdomen.

The organs inside our abdomen, such as the intestines, push through the belly muscles. The pressure put on the abdominal muscles during pregnancy leads to such a condition.

The medical term for such a condition is Diastasis Recti. Obese people are also prone to such a situation.

We also need to realize that, Kangaroo Pouch is not just a cosmetic issue that impacts the way you look. It may have deeper health concerns leading to problems such as digestion issues, pelvic floor health, urinary incontinence, etc. This gives us another reason to work towards correcting it.

Can we get rid of Kangaroo Pouch?

The million-dollar question, isn’t it?

The answer is yes. Yes, we can get rid of this “Mommy Tummy. There are so many methods we can follow either on our own or take professional help to move ahead.

The need here is to first respect this condition instead of being disgusted by it. You have delivered a beautiful baby, you deserve some appreciation. Then, have hope. Believe that you will get there.

So, let’s look at how you can get rid of that belly pouch.

How to get rid of a Kangaroo Pouch After Pregnancy

Ideally, the tummy should flatten a few weeks after the delivery when the expanded uterus starts to get back to its original size. However, we don’t get that result even after months. This means it’s time to make it a DIY (Do-It-Yourself) project and take steps to achieve that belly.

Though our end goal is a flat tummy, we should aim at the below two objectives to achieve this goal.

  1. To lower the overall body fat percentage
  2. Strengthen our core muscles

And to your relief, it is not that tough as it appears. One just needs to be a little under discipline and follow some basic steps.

Let’s look at these steps.

1. Maintain a healthy diet – An effective nutrition plan

The most effective way to lose body fat is to watch what you are eating. 

To begin with, record your daily eating habits, what are you eating and how much are you eating. There are numerous calorie tracker apps that can help you track your meal and they will also provide a nutrient breakup between carbs, proteins, fats, fibers, etc.

Then it’s time to gradually cut down the bad foods and step up what’s healthier into the diet. Stay away from stuff that just adds empty calories and focus on putting protein-rich and healthy fats on your plate.

What you should cut down – 

  • Processed sugar and fats
  • Fast food or Junk food
  • Soda and artificial drinks 
  • White bread
  • Pastries, cookies, and cakes

What you should step-up – 

  • Nuts
  • Eggs
  • Legumes
  • Whole grains
  • Oatmeal
  • Cruciferous vegetables (broccoli, cauliflower, cabbage, etc.)

Please note – Don’t starve yourself. That’s not how it should be done. You need the necessary nutrients and minerals in essential quantity.

2. Stay Hydrated

Though staying hydrated can be put under the umbrella of a healthy diet, I am putting it separately to stress how important it is to just drink water.

Drink 6-8 glasses of water every day. You can also consume water in the form of Green tea. Staying hydrated has some direct correlation in the journey of weight loss and fat loss.

Some of the major benefits of staying hydrated are – 

  1. Water helps suppress the appetite as it takes up space in the stomach
  2. Water aids in burning the calories
  3. Drinking more water can help suppress your needs for soda or sweetened drinks
  4. Taking small sips of water during exercise enables the body to make more efforts

3. Exercise

Everybody knows we need to burn calories to reduce weight and lose fat. A regular human by their natural course of the day does not get involved in enough physical activities to burn the required amount of calories.

Thus comes the need to exercise, basically making your body sweat out those unwanted extra calories.

But along with burning the fat, exercises also help train and strengthen our muscles. Diet alone won’t carve out the abs on anyone’s belly. So, in our case, we need to focus on training our core muscles.

Please understand, one cannot choose or target a specific body part from where the fat needs to be removed by doing exercise.

If you come across such an advertisement or a promise, just run away as fast as you can (this running away would help you burn some calories for sure). We have to work on decreasing the overall body percentage.

You can start with some basic cardio exercises such as jogging, skipping, swimming, resistance training, cycling, lifting lighter weights, etc.

Once you get into a routine and a rhythm, you can shift towards some intense workouts.

I would highly recommend HIIT workouts. HIIT stands for High-Intensity Interval Training. This involves a set of physical activities alternating between some high-intense and some low-intense activities with very short breaks in between the workouts.

A great benefit of HIIT is that it requires minimal space and equipment, thus it can be done from anywhere. HIIT workouts also help in improving your cardiovascular health.

Here is one good link for a YouTube video on HIIT exercise from the channel, MomsIntoFitness.

Word of Caution – Never overdo your exercises in hopes of getting faster results. You are in a phase of recovery after childbirth and the body needs some time to get back to normal. 

4. Take professional help

In this journey of losing your Kangaroo Pouch, you can always take professional help that will curate plans related to your diet, exercises, progress measurement, etc.

These are trained individuals who have experience working with other mothers with similar issues. They can also help set realistic goals as per your body type so that you don’t fall out of line.

At times it becomes difficult to manage diet and workouts on your own, especially when you also have a child to look after.

Professionals would come in very handy here. They will provide you with necessary instructions and will monitor your growth to check if the plan needs any modification. You would just have to follow the instructions.

One such professional help is MUTU System. Here you will find plans for pregnant women, new moms, and not-so-new moms. This will prepare you for pregnancy and would also help restore after delivery.

And this answers one of the questions I had put above. Many of the celebrities follow such courses to get back their flat bellies.

5. Stay Consistent

The best nutrition plan and the most effective set of exercises would prove ineffective if not done consistently.

Don’t get worried if you don’t see early results, just stay consistent. Give your body the time it needs and follow the plan every day. Even better, you should monitor your growth every few weeks and see if the plan needs any modification.

6. Improve your lifestyle

By following the above measures, you are anyway improving your lifestyle, but there is a need to mention a few specific pointers that hinder a healthy life.

Quit unhealthy habits such as smoking, excessive drinking, taking lifts even for going on the first or the second floor, eating out, etc. These habits are a part of the lifestyle for many people and it seems impossible for an individual to go past them.

But, you need to monitor your lifestyle, this will not just help you temporarily, but will keep you fitter and healthier for years to come.

7. Relax and take good sleep

I am putting probably the most important step at the end. You would not get rid of the Kangaroo Pouch if you are not able to sleep well and are not relaxed.

Stress and anxiety will kill the gains that you would make and without proper sleep, there would be no gain.

How to get rid of a Kangaroo Pouch After C-section

The process of getting rid of how to get rid of a kangaroo pouch after c section is the same as the one followed for vaginal delivery.

Follow the 7 steps mentioned above for a better chance of getting your prepartum body back.

Exercises for Kangaroo Pouch

Knowing how to get rid of a kangaroo pouch and implementing an effective action plan can be tough. However, with some targeted exercises, it is definitely possible.

Here are some great exercises that will help you tone your core and lose that excess belly fat:

Bicycle Crunches

Bicycle crunches are a great exercise for blasting stomach fat away.

They engage all of your stomach muscles, including the transverse abdominis, which is the deepest layer of abdominal muscle.

You’ll definitely be feeling the burn during this exercise and after.

  1. Lie flat on your back with your shoulders off the floor, hands behind your head, and legs in a 90 degree angle
  2. Keep arms and neck relaxed
  3. Tilt chin slightly forward and squeeze abdominals
  4. Repeat as many times as possible

Plank Twists

The plank twist is a great exercise to help you tone your core and abs. It is simple to do and can be done almost anywhere:

  1. Start in basic plank position with your hands directly underneath your elbows and feet together stretched out behind you.
  2. Bend your right knee and bring it over to the left side of your body as your hips twist and your right foot comes to the inside of your left knee.
  3. Return your right foot to the starting position and do the same move with the left leg, then repeat.

While doing this exercise, ensure you always keep your abs engaged.

Scissor Kicks

  1. Lie on your back with legs straight, arms at your side, and palms facing down.
  2. Lift your legs to a comfortable position.
  3. Bring your legs out to a wide “V” and then bring them in while crossing your right foot over the other.
  4. Open them again into a “V” and then bring your left foot over the other.
  5. Repeat while alternating which foot crosses over.

When doing scissor kicks, make sure you don’t cross your legs at the same time and don’t lift your shoulders while crossing your legs.

Reverse Crunch

The reverse crunch is a great exercise to help get rid of the kangaroo pouch. It is really simple to do:

  1. Lie on the floor with your back flat
  2. Use your abs to curl your hips up towards the ceiling
  3. Slowly lower them back down
  4. Repeat as many times as you can

Here is a post that lists a few more kangaroo pouch exercises that can help you flatten your tummy.


How long does it take to get rid of baby pouch?

Your baby pouch will disappear once your stomach and your uterus start to go back to their pre-pregnancy sizes. This usually takes six weeks and at that point, you will notice major weight loss.

How do I get rid of my stomach pouch?

Maintaining a healthy diet, exercising, drinking water, and quitting unhealthy habits such as drinking too much alcohol and smoking will help you get rid of your stomach pouch quicker.

Can you get rid of the mommy pouch?

The mommy pouch should go away within six weeks after delivery. However, if you still have residues of your mommy pouch, exercises such as reverse crunches, bicycle crunches and scissor kicks can further help you get rid of the mommy pouch.

How do you get rid of kangaroo pouch after C section?

To get rid of a kangaroo pouch after a c-section you need to exercise to lose excess body fat, ensure you do not have diastasis recti and aim to get your core muscles stronger. Remember though, that you should wait 6-12 weeks to exercise after a c-section.


There are plenty of ways to get rid of a kangaroo pouch after birth, but you need to commit to making healthy changes, maintain an active lifestyle, and avoid behaviors that contribute to weight gain. If you’re looking for specific dietary changes, consult with your doctor about what they recommend for a healthy post-pregnancy weight loss plan.

To get rid of a kangaroo pouch, it’s important to maintain an active lifestyle and avoid behaviors that contribute to weight gain. However, if you have other symptoms, such as difficulty breathing or pain in the abdomen, it’s important to consult with a medical professional before beginning any exercise regimen. 

We hope this blog post has given you some ideas about how to get rid of a kangaroo pouch. By making these kinds of small changes daily, you’ll be well on your way to a slimmer, healthier body.