Mom Pooch Workout: Get Your Body Back in Shape Healthily

Delivering a baby is no easy feat at all, and on top of that, there are some physical changes that often appear during or after pregnancy. One common change that individuals can feel self-conscious about is a stomach pooch, sometimes referred to as a ‘mom pooch’. 

Mom pooch sounds funny, but this term describes a bulge or pouch in the abdominal area that can appear after giving birth to a child. That being said, it’s impossible to predict whether you’ll develop it or not. 

A mom pooch depends on your anatomy. One thing for sure is that it’s a common change that can occur due to pregnancy.

In this article, you can learn about the mommy pooch workout, i.e. how to get your body back in shape in a healthy way. You’ll also become familiar with the main causes and learn effective exercises to heal your mommy pooch. 

Dietary and Exercise Recommendations for Postpartum Women

The postpartum period in a woman’s life is filled with more change than people give it credit for. During this period, a woman experiences many major physical, social, and emotional changes, (10) which, if not handled well, can be detrimental, not only to her, but also to her new baby.

To make this transitional period easier, help and support from people around her go a long way in making life for a new mom easier. In addition, here is some advice about diet and exercise. 

Dietary Advice for Postpartum Mothers

A poor diet can lead to diminished immune function and susceptibility to illness (10). 

To prevent this, postpartum women are advised to eat a variety of foods that can provide different essential nutrients for the normal growth of the human body and prevent illness. The United Nations Children’s Fund advises new or breastfeeding mothers to make sure their diets are rich in the following (16):

1. Proteins – This includes options such as meat, poultry, fish, eggs, milk and milk products, beans, nuts, and seeds — depending on your dietary preferences.
2. Fruits and vegetables – They come in many varieties and it is best to consume whatever is currently in season
3. Cereals – Whole grain cereals such as wheat, oats, barley, rye, and rice are great for postpartum moms.
4. Galactagogues – A galactagogue is a material or action (most often a food) that helps stimulate milk production. Most galactagogues are seeds and herbs with some examples including cumin, aniseeds, carom seeds and garlic, fennel seeds, fenugreek, nuts, edible gum, and ginger (15). 
5. Water – We all know water is essential for life, but it’s even more important in pregnant and postpartum moms. In the same way that dietary needs increase during these times, so should water intake. 

Not only will more water help quench your thirst, it also helps with milk production. Recommended water intake for breastfeeding mothers includes drinking a glass of water with each meal and each time she breastfeeds.

By following the above tips, you as the mom will be in a better place both physically and mentally (without the risk of becoming underweight or overweight).  This will allow you to take care of yourself and your baby.

Physical Activity Advice for Postpartum Mothers

Because of the mental and physical strain that comes with having a newborn, it can be hard to find the time to participate in a postpartum exercise program. However, for some women, this can make it hard to shed your pregnancy weight and thereby increase the risk of becoming overweight or obese. To prevent this, women are advised to start exercising as soon as it is medically safe to do so.

Some exercises postpartum mothers should look into doing as soon as their doctors give them the green light include (11):

• Pelvic floor exercises 

The muscles in the pelvic floor support the bowel, bladder, uterus, and vagina and childbirth usually weakens them. Doing these exercises strengthens the muscles and can help prevent issues such as incontinence later in life (18).

• Abdominal strengthening exercises 

These include crunches as well as the drawing-in exercise. Not only do these exercises help strengthen your core muscles, they can also help reduce back pain and even treat diastasis recti, improving postpartum women’s quality of life (9). 

Please note that in order for these abdominal exercises to be effective, they should be combined with a deep core stability-strengthening program. In a study looking at how basic core workouts compare to a combination of core workouts plus deep core strengthening exercises, the combination program provided better results (9).

These deep core exercises include abdominal bracing (simply securing a large towel or sheet around the abdominal section), diaphragmatic breathing, pelvic floor contraction, plank, and isometric abdominal contractions (9).

• Regular aerobic exercise 

In postpartum and breastfeeding women, aerobic workouts have been shown to help with cardiovascular health, improve mood, help with weight control, promote weight loss, and reduce depression and anxiety (14).

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What Is Mom Pooch?

What many people refer to as the mom pooch is professionally referred to as diastasis recti abdominis or simply diastasis recti. But what is it exactly?

Diastasis recti is caused by the separation of the rectus abdominis muscles that run vertically along the front of your stomach.  These muscles are commonly known as “abs” or a “six-pack”. When you look at these six-pack abs, there’s usually a vertical line in between them separating the right and left side – this line is known as the linea alba.

During pregnancy, a woman’s belly grows outwards to provide enough space for her growing baby to inhabit. While this is great for your baby, it’s not particularly great for the linea alba. The increasing pressure of the expanding uterus eventually overwhelms the tissues that make up the line and they thin, pull apart, and become wider.

As the linea alba is highly elastic, once a woman gives birth, it generally pulls itself back together and closes, going back to the original position. However, in some cases, this band of tissue remains overstretched and when it pulls itself back to heal, it doesn’t close all the way. There’s a gap left behind. This gap is what is commonly known as diastasis recti or the mommy pooch (4, 7).

Can Mommy Pooch Go Away with Exercise?

The lingering mom pooch can be discouraging, but it’s important to know that you’re not alone in this struggle. In fact, one study published in 2016 in the British Journal of Sports Medicine found that out of 300 women, a third still had diastasis recti a year after giving birth (5).

Luckily, working out can be helpful. Here are some essentials you will have to follow in order to fix the mom pooch through exercise: 

• You need to include specific exercises that target the deep core muscles.
• You need to focus on proper form and technique to ensure the correct engagement of your core muscles and avoid movements that could potentially strain or even worsen it.  

Please note that doing this exercise routine on your own could be harmful. Your best bet is to contact your healthcare provider for guidance and work with a health professional to get started.

Is Exercising Really Helpful in Targeting and Treating Diastasis Recti? 

It can be, depending on the level of damage. Exercise is the first-line treatment for fixing the mommy pooch. However, if it doesn’t work, there are other management techniques that can be attempted, ranging from those that are invasive, minimally invasive, or noninvasive (8).

Some exercises that may prove to be useful for diastasis recti include:

The Dia Method

In one pilot study of 63 women who participated in prenatal and postnatal exercises to prevent or correct diastasis recti, researchers found that all women who participated in the plan based on the Dia Method showed significant improvements in reducing muscle separation (12). 

A point to note is that the Dia method isn’t a physical workout at all. It is largely a breathing exercise that helps you become more aware of and target the core muscles thus exercising them in day-to-day life

To perform the exercises of the Dia Method you are required to:

1. Sit on the floor cross-legged, place your hands on your belly, and take a deep breath, allowing the belly to fully expand.
2. Slowly start exhaling. As you do this, start pulling back/sucking in your belly muscles toward your spine.
3. Suck in these muscles as far as you can and hold this position.
4. From here take in small breaths and with each exhale, push the stomach back further and further, making the muscle tighter and tighter.
5. Keep doing this for two minutes then switch positions. You can switch from the cross-legged position to sitting on your knees, standing with knees slightly bent, on all fours, lying on your back, lying on your side in the fetal position, etc. The main point is to always keep your back flat.
6. Switch the position every two minutes and do this exercise for 10 minutes a day.

Please note: you should place your fingers on your belly button while doing this exercise. It helps you know if you’re in fact pulling your stomach and the muscles toward the spine.

Read more: Mom Exercise: Benefits, How-To and Everything Else You Need to Know

Abdominal/Core Muscles Exercises

According to one study published in 2022, the most common abdominal workouts recommended to fix diastasis recti include sit-ups and transverse abdominis sit-ups, curl-ups transverse abdominis curl-ups, crunches, and reverse curl-ups. 

While all these exercises can work to help reduce and rehabilitate the mom pooch, crunches and curl-up with transverse abdominis muscle preactivation seem to work best (9).

At the end of the day, when it comes to using exercise to help fix diastasis recti or mom pooch, research conclusions remain conflicted. While some claim that exercise works, others claim that it does not and if it does, the success rates differ from person to person and workout to workout (9, 6, 13, 3). 

We suggest speaking to your doctor to find out which method would be best suited for you.

How Do I Get Rid of My Mom’s Pooch?

Stretched and flabby abs after pregnancy can potentially contribute to back pain in some individuals, and this is one of the main reasons why losing the mom pooch can help alleviate discomfort. Exercise can go a long way to helping fix the situation, but this is not all that’s needed. Your diet also plays a huge part in fixing the problem in non-invasive ways.

Here’s how to do it:

• Pay attention to what and how much you eat

The goal here is to lower your fat body percentage by eating healthy foods and engaging in physical activity. Regarding your diet, your meals should be made up of the following:

• Protein foods: meat (including lean cuts of beef, pork, and poultry), fish, eggs, legumes, nuts, and seeds. 
• Grains: whole grains such as whole-wheat bread, brown rice, quinoa, oats, and whole-grain pasta.
• Vegetables: Leafy greens (spinach, kale, chard), cruciferous vegetables (broccoli and cauliflower), and root vegetables (carrots, potatoes).
• Fruits such as apples, bananas, berries, and citrus fruits. 
• Milk, yogurt, cheese, and/or alternatives, mostly reduced fat 

• Limit saturated and trans fats

They’re not good for the number on the scale and they increase the risk of heart attacks, stroke, and type 2 diabetes. Instead, incorporate healthy fats from sources such as avocado, nuts, seeds, olive oil, and fatty fish such as salmon. 

• Eat smaller, more frequent meals instead of large ones

When you consume big meals, you may become bloated, which can make the bulge appear more obvious. Overeating can also be another common reason for bloating (2). Consuming smaller, more frequent portions instead can help prevent overeating, support improved digestion, and reduce the likelihood of bloating and discomfort. 

• Take note of how fast you’re eating 

You might be one of those people who can’t take another bite without a funny TV show in the background or your phone in your hand with Insta Reels turned on. If you’re distracted by something, you tend to eat faster, consume more food, and not chew your food properly, which may cause bloating. 

Your best remedy is to turn off everything and concentrate on your meal. By doing so, you’ll be eating slowly which may further help reduce bloating and discomfort (2).

• Engaging in tummy workouts 

These workouts can help you tone the overstretched muscles, which can make them tighter and reduce the appearance of the pooch. However, you should understand that these exercises alone will not do much in terms of reducing belly fat. 

You can’t spot-reduce fat, either in the abdominal area, the arms, or any other part of the body. For fat reduction, you need to adjust your diet and also focus on whole-body movements. Full body workouts help with calorie and fat burning, two of the main things that will help with shedding fat.

If you wish to cinch your waist, tone up your bat wings, blast away the muffin top – our fitness app was created to cater to all your needs! BetterMe won’t give excess weight a chance!

 Can You Prevent Mommy Pooch?

Yes, you can. Even though abdominal separation is normal, there are some things you can do to reduce the risk of developing diastasis recti: 

• Exercise and eat healthy foods to keep weight gain within a healthy range.
• Keep a good posture by standing up straight with your shoulders back. 
• Do safe core exercises. Remember that during pregnancy, you should avoid crunches and sit-ups because they put pressure on your abdominals.
• Don’t strain when lifting things as this can put undue strain on your abdominal muscles.
• Get out of bed by log rolling: If you’re pregnant or postpartum, roll to one side and push yourself up out of bed using your arms (4).

What Movements Should Be Avoided with Diastasis Recti?

Reports on which exercises/movements should be avoided by women with this problem are rather conflicting. While some sources claim that exercises that cause the belly to form a dome (i.e. crunches, curl-ups, and sit-ups), some yoga poses, etc. are bad for this condition (4), other sources recommend these very exercises for diastasis recti (3, 6 8).

To understand which movements will work best for you and which ones you should avoid, we suggest seeking professional help on the matter. Someone with professional knowledge and experience can look at the severity of your diastasis recti and recommend the best exercises for you.

What Is Mommy Overhang?

Before we move to the efficient exercises to get rid of mommy overhang, it’s good to understand the concept of “overhang” itself. While most people think of the mommy pooch and the mommy overhang as the same thing, they’re actually not.

As described above, the mom pooch (aka diastasis recti) is caused by the separation of the six-pack muscles. The pregnant belly pushes the abdominal muscles apart and once the baby is born, the elasticity of the torn tissues doesn’t go all the way back to normal. Therefore, the separation doesn’t fully close, which leads to the pooch. This pooch usually bulges outward and looks rounded.

On the other hand, the mommy overhang is exactly what it sounds like. The belly hangs over itself. The mommy overhang is not a muscle issue but more of an excess skin and possible scar tissue issue. This can be due to several factors such as:

1. An overly large belly – Yes, the belly gets bigger when you get pregnant, but some women’s bellies get bigger than average either due to a large baby or weight gain. We all know that the skin is very stretchy and it can bounce back after being stretched for a long time. 

However, in some cases, the elasticity does not come back and the skin does not shrink back to match the new body size. Your belly skin losing its elasticity may mean that you will end up with an overhang due to excess skin.

2. A cesarean section birth and scar tissue – As mentioned above, skin on the stomach stretches during pregnancy and it takes time to snap back. Scar tissue from cesarean section surgery is another cause of the mommy overhang. A C-section means you have a scar inside the body. 

The healing tissue inside the body can lead to a small shelf or overhang right above the incision. As stated, the mommy pooch is not an overhang, but if your muscles separated during pregnancy and then you underwent a c-section,  you may end up with an overhang right above your c-section scar

What Exercises Get Rid of Mommy Overhang?

The chances of exercise getting rid of the mommy overhang depend on what caused it in the first place. If this excess skin is due to a big baby or extra fat in the area, then exercise to burn fat and build muscle may help. However, if the problem is due to C-section side effects, then exercise may not be the best solution – an abdominoplasty may be a better option.

Effective ways to reduce the overhang caused by excess fat include:

• Losing extra fat gained during pregnancy
• Focusing on whole foods, protein, and fiber 
• Leading an active lifestyle (walking, breathing with abdominal contractions) and engaging in belly overhang training

These 7 exercises to repair mommy overhang may help you lose fat in the area and build muscle to help reduce the appearance of excess skin:

Kneeling pelvic tilt

This exercise may tone your tummy and strengthen your abs, which can also help relieve back pain. 

How it’s done: 

• Get on all fours, with your toes and palms touching the floor and arms straight down from your shoulder line.
• Keep your back relaxed and straight, not curved or arched. 
• Pull your buttocks forward as you inhale, tilting your pelvis and rotating your pubic bone upward. 
• Hold for a count of three and then release (1).

Deep belly breathing

This is an easy exercise you can do, even after one hour of giving birth to your baby. It helps relax your muscles and starts the process of strengthening your abs and belly. 

How it’s done: 

• Sit upright and breathe deeply.
• Contract and hold your abs tight while inhaling and relax while exhaling.
• Gradually increase the amount of time to contract and hold your abs (1).

Banded hip abductions

The band hip abduction is excellent for training your outer legs and glute muscles while activating your core. To perform this exercise you’ll need a resistance band. 

How it’s done: 

• Place the band around your knees and lie flat on your back.  
• Spread your knees apart and hold this position for a three-count.
• Relax and perform nine more repetitions.

Read more: Yoga for Moms Who Need a Break: A Simple Guide

Single-leg marching

How it’s done:

• Lie on your back with your knees bent and feet on the floor.
• Bring one knee up toward your chest and slowly lower it back down. Repeat with your opposite leg. 
• Ensure your lower back is flat against the floor throughout the entire exercise. 

The bent knee dead-bug

How it’s done: 

• Lie on your back, bend your knees to 90 degrees, and lift your hands up in the air.
• Extend both arms overhead while bringing one leg down toward the floor. 
• Keep both knees bent the entire time. Hold this position for a one count and return back to the starting position.

Glute bridges

How it’s done: 

• Lie on the floor with your knees bent and feet on the ground. Keep your arms by your side. 
• Initiate the movement by driving your heels into the ground and lift your hips off the ground until your hips, knees, and shoulders create a straight line. 
• Hold in this position for a few seconds and then ease back down.
• Repeat 5 times.

The side plank

How it’s done:

• Lie on your left side, keeping your legs straight and feet stacked on top of each other.
• Breathe out and brace your core with a neutral neck.
• Lift the hips off your mat to support your weight on your elbow and the side of your left foot.
• Hold in this position for a few seconds and then change sides.

Remember that every pregnancy and delivery is different. That’s why it’s recommended to check with your doctor before you engage in any workout program. If you’re facing any heavy bleeding, headaches, excessive soreness, or other symptoms during or immediately after exercising, you should stop straight away and contact your doctor for advice.

Does Postpartum Saggy Belly Go Away?

A postpartum saggy belly is a normal thing after delivering a baby. It’s possible for your postpartum belly to go away, but it won’t happen quickly. When you give birth, you lose around 13 pounds due to fluid loss, the placenta, and the newborn’s weight.

After the first week postpartum, you may lose even more weight. Interestingly, your belly might still look like it did when you were pregnant. Don’t worry, this is very common.

When you give birth, both your stomach and your uterus will contract to their pre-pregnancy sizes. It takes approximately six weeks for your uterus to fully contract. During this six-week period, you may lose the weight you gained during pregnancy (17).

This especially applies to breastfeeding mothers who spend approximately 500 calories per day on this. Your body uses all the stored calories from pregnancy to produce milk and feed your baby (17).

It’s alright to have a postpartum belly a year on. It’s challenging to adjust to being a mother and losing a postpartum belly takes time. Moreover, some women have less elastic skin than others, which might take longer for your stomach to return to its pre-pregnancy shape. 

Women who have more than one child or deliver a larger baby will have abdominal separation or diastasis recti. Your stomach muscles separate, which makes your belly stick out. 

The best ways to improve your postpartum belly include: 

• Exercise. Over time, the saggy belly will lessen on its own, but active physical activities such as running and specific core exercises can help speed up this process. Still, you must check with the doctor first. 
• Eat well. A balanced diet is crucial to feel good and provide essential nutrients for your baby if you’re breastfeeding. 

Finally, remember that giving birth to a child is an incredible thing that your body has done and you need to give yourself time to recover. You don’t need to rush to regain your pre-pregnancy shape. You should restore your sense of well-being through relaxation and enjoyable activities. Don’t fall for fast body improvements.  Be patient, stick to the aforementioned tips, and your body and your family will thank you.

FAQs

• How can I tighten my saggy mom belly?

Effective strategies to loosen your saggy mom belly involve safe core exercises, eating a healthy diet, and drinking enough water. It’s important to check with your doctor before you engage in any exercise routine. 

• How long does mom pooch last?

It depends on the person. On average, it takes six to eight weeks for your uterus to get back to its initial size. Still, for some moms, this process may take much longer. This is why switching to healthier dieting choices and safe physical activities can help with this process. 

• Why am I getting a mom pooch?

Your abs are made up of left and right ab muscles and linea alba (a thin band of connective tissue) in between. These muscles are pushed outward and stretched to make room for the growing baby. Once the baby is delivered, the muscles can come back together. However, sometimes they become overstretched and do not fully return together. This leads to abdominal separation, which is when the left and right sides of the abdominals are separated.

• Can mommy pooch disappear?

Mommy pooch can disappear on its own. Of course, it depends on the anatomy of every mother. The amount of time it takes to heal a saggy belly is reliant on the amount of ab separation and how consistent you are with strengthening exercises. After several weeks of postpartum, this gap will usually start to close because your muscles become stronger. With a healthier lifestyle and performing exercises, you’ll notice progress faster. 

The Bottom Line

Mommy pooch is a normal condition that occurs when a woman gives birth to a child. It’s characterized by the belly sticking out or bulging months or years postpartum. The key ways to reduce the mom pooch are to eat better food and engage in safe core exercises. You should also try keeping a good posture and avoid lifting heavy objects. When it comes to exercising, note that some exercises work better than others, so if you can, work with a professional who can advise you.