How to Get Rid of a C-Section Pooch: What Works and Why

The C-section pooch isn't an official medical term. But for women who have had C-sections, it's a very real thing that can affect their everyday lives.

After a C section delivery, you might be left with more than just a scar. The loose skin and hanging belly after C section can affect the way you feel -- we're talking physical discomfort and self-esteem.

The good news? You can reduce and even eliminate the C-section pooch altogether. Even better, you don't need to sweat through plastic surgery treatments or traditional ab workouts—it’s about restoring core function, breaking down scar adhesions, improving circulation, and optimizing lymphatic drainage.

Here's how you can heal from a C section to get a flatter stomach and supercharged confidence.

What Is the C-Section Pooch (aka C-Section Shelf)?

If you’ve had a C-section, you might notice a lingering bulge or overhang above your scar that doesn’t seem to go away no matter how much you exercise or diet. This is commonly referred to as the C-section pooch, C-section shelf, C-section overhang, or C-section pouch.

Belly hang happens to many women for a few key reasons:

1. Scar Tissue & Adhesions – C-section surgery creates scar tissue, which can adhere to surrounding muscles and fascia, affecting core function and muscle engagement.
2. Core Muscle Imbalance – The lower core muscles can weaken post-surgery, while the upper abs may overcompensate, leading to an imbalance that puts more pressure on the lower belly.
3. Lymphatic Fluid Retention – Scar tissue can trap lymphatic fluid, causing bloating and puffiness around the incision site, making the pooch more pronounced.

How to Get Rid of Excess Skin from a C-Section Pooch Naturally

C-section scars play a significant role in developing a C-section pouch. The physical demands and recovery process after a cesarean section can lead to changes in your lower abdominal region, including muscle tone, stomach bulge, and excess abdominal skin.

Instead of quick fixes like plastic surgery, these science-backed strategies help heal and reshape your core from the inside out.

1. Scar Tissue Massage

This hands-on technique breaks up adhesions in the connective tissue, improves mobility, and restores core muscle function.

✅ Why It Works

Scar tissue can pull on surrounding fascia, affecting how your core muscles fire. By gently massaging the scar, you can reduce restrictions, improve circulation, and allow your lower core muscles to function properly again.

✅ How to Do It

Once your incision is fully healed (about 6-8 weeks postpartum, with doctor approval), begin light, circular motions over the scar.

Over time, progress to deeper massage techniques to break up dense adhesions.

For guided follow-along scar massage routines, check out the C-Section Recovery Program inside the Natal App.

2. Lymphatic Drainage Massage

This gentle technique stimulates the lymphatic system, helping remove excess fluid and reduce swelling. Hormonal changes during pregnancy can weaken connective tissues, contributing to fluid retention and affecting abdominal muscle support.

✅ Why It Works

After surgery, scar tissue can block proper lymph flow to lower abdomen, leading to trapped fluid and puffiness around the incision. By improving drainage, you can reduce bloating and help flatten the lower belly.

✅ How to Do It:

Use light, upward strokes from the lower belly toward the lymph nodes near your groin.

Perform slow, rhythmic movements rather than deep pressure.

For step-by-step lymphatic drainage routines, check out the Natal app’s C-section recovery program. (Link here) 

3. Corrective Core Exercises

✅ Why They Work

Traditional ab exercises like crunches can worsen the pooch by increasing intra-abdominal pressure. Instead, focusing on lower ab activation, diaphragmatic breathing, and core balancing can help flatten your belly naturally.

✅ How to Do Them

Start with core engagement drills like diaphragmatic breathing, TVA holds, and activation series.

Gradually progress to functional core exercises that help rebuilt and balance abdominal wall strength.

Natal’s Ab Rehab program provides a full C-section recovery protocol with corrective core exercises tailored for C-section moms. (Link here) 

4. Red Light Therapy for Scar Healing

Not just for your face, red light therapy uses red and near-infrared light to promote cell regeneration and collagen production.

✅ Why It Works

Red light therapy has been shown to reduce scar thickness, inflammation, and improve healing at a cellular level. This can make your scar softer, more flexible, and less prone to adhesions.

✅ How to Use It

Use a red light therapy device on your scar for 10-20 minutes daily (after incision healing).

Many devices are available for home use—look for one with wavelengths between 630-850nm for optimal results.

5. Silicone Gel & Scar Sheets

Medical-grade silicone sheets or gels apply directly to the scar. C sections, a surgical procedure which involve delivering a baby through an incision in the abdomen, can lead to significant scar formation.

✅ Why They Work

Silicon gel flattens and soften scars. It's clinically proven to improve scar texture, color, and flexibility.

Scar sheets also help to retain moisture. This prevents excessive collagen buildup, reducing thickness.

✅ How to Use Them

Apply silicone gel twice daily or wear silicone sheets for 6-12 hours per day over the scar.

Use consistently for 8-12 weeks for best results.

6. Post-Op Belly Wraps (The Right Way!)

Post-op belly wraps are supportive garments designed to provide gentle compression and abdominal support post-C-section, particularly for aiding with inflammation and healing in the first few days or weeks post c-section birth.

✅ Why It Works

Belly binders help reduce swelling and aid in lowering inflammation after surgery.

They also provide gentle core support in the early post partum period while you are healing from a c-section.

✅ How to Use It

Choose a soft, flexible belly binder, not one that’s overly tight or restrictive.

Wear it for short periods daily (in the couple days or weeks postpartum) while focusing on core activation and breath work. 

What’s the Best Way to Get Rid of a C-Section Pooch?

The C-section shelf isn’t just excess skin and fat—it’s about core function, scar mobility, and fluid retention.

A healthy diet along with other recovery methods is crucial for maintaining postpartum recovery and managing issues such as excess fat and abdominal concerns after childbirth. Healing your core properly after surgery is key to getting lasting results.

Start Your C-Section Recovery Plan Today

If you’re serious about healing your core, restoring muscle balance, and reducing the C-section pooch, our C-Section Recovery Program inside the Natal App guides you through:

✔️ Scar Tissue Massage & Mobilization (Follow-along videos)

✔️ Lymphatic Drainage Massage (Reduce swelling & fluid buildup)

✔️ Corrective Core Workouts (Rebuild strength safely)

✔️ Post-Surgery Recovery Tips (What actually works)

🌿 Your recovery matters. Start feeling stronger, more confident, and more in control of your postpartum healing today! Join the Natal app now.

Final Thoughts

Getting rid of a C-section pouch takes more than just exercise—it requires a holistic approach that includes scar mobilization, lymph drainage, and core rebalancing.

Be patient with your body, stay consistent, and most importantly, follow a recovery plan designed for C-section moms. With the right approach, you can reclaim your core strength and confidence postpartum.