{"id":55588,"date":"2023-10-11T07:11:04","date_gmt":"2023-10-11T07:11:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=55588"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mom-pooch-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mom-pooch-workout\/","title":{"rendered":"Mom Pooch Workout: Get Your Body Back in Shape Healthily"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Dietary_and_Exercise_Recommendations_for_Postpartum_Women\" >Dietary and Exercise Recommendations for Postpartum Women<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Dietary_Advice_for_Postpartum_Mothers\" >Dietary Advice for Postpartum Mothers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Physical_Activity_Advice_for_Postpartum_Mothers\" >Physical Activity Advice for Postpartum Mothers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#What_Is_Mom_Pooch\" >What Is Mom Pooch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Can_Mommy_Pooch_Go_Away_with_Exercise\" >Can Mommy Pooch Go Away with Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Is_Exercising_Really_Helpful_in_Targeting_and_Treating_Diastasis_Recti\" >Is Exercising Really Helpful in Targeting and Treating Diastasis Recti?\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#The_Dia_Method\" >The Dia Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#AbdominalCore_Muscles_Exercises\" >Abdominal\/Core Muscles Exercises<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#How_Do_I_Get_Rid_of_My_Moms_Pooch\" >How Do I Get Rid of My Mom&#8217;s Pooch?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Pay_attention_to_what_and_how_much_you_eat\" >Pay attention to what and how much you eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Limit_saturated_and_trans_fats\" >Limit saturated and trans fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Eat_smaller_more_frequent_meals_instead_of_large_ones\" >Eat smaller, more frequent meals instead of large ones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Take_note_of_how_fast_youre_eating\" >Take note of how fast you\u2019re eating\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Engaging_in_tummy_workouts\" >Engaging in tummy workouts\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#_Can_You_Prevent_Mommy_Pooch\" >\u00a0Can You Prevent Mommy Pooch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#What_Movements_Should_Be_Avoided_with_Diastasis_Recti\" >What Movements Should Be Avoided with Diastasis Recti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#What_Is_Mommy_Overhang\" >What Is Mommy Overhang?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#What_Exercises_Get_Rid_of_Mommy_Overhang\" >What Exercises Get Rid of Mommy Overhang?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Kneeling_pelvic_tilt\" >Kneeling pelvic tilt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Deep_belly_breathing\" >Deep belly breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Banded_hip_abductions\" >Banded hip abductions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Single-leg_marching\" >Single-leg marching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#The_bent_knee_dead-bug\" >The bent knee dead-bug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Glute_bridges\" >Glute bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#The_side_plank\" >The side plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Does_Postpartum_Saggy_Belly_Go_Away\" >Does Postpartum Saggy Belly Go Away?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#How_can_I_tighten_my_saggy_mom_belly\" >How can I tighten my saggy mom belly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#How_long_does_mom_pooch_last\" >How long does mom pooch last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Why_am_I_getting_a_mom_pooch\" >Why am I getting a mom pooch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#Can_mommy_pooch_disappear\" >Can mommy pooch disappear?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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 \u2018mom pooch\u2019.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s impossible to predict whether you\u2019ll develop it or not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A mom pooch depends on your anatomy. One thing for sure is that it\u2019s a common change that can occur due to pregnancy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019ll also become familiar with the main causes and learn effective exercises to heal your mommy pooch.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dietary_and_Exercise_Recommendations_for_Postpartum_Women\"><\/span><b>Dietary and Exercise Recommendations for Postpartum Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The postpartum period in a woman\u2019s 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, (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9044780\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) which, if not handled well, can be detrimental, not only to her, but also to her new baby.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dietary_Advice_for_Postpartum_Mothers\"><\/span><b>Dietary Advice for Postpartum Mothers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A poor diet can lead to diminished immune function and susceptibility to illness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9044780\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><i><span style=\"font-weight: 400;\">United Nations Children&#8217;s Fund<\/span><\/i><span style=\"font-weight: 400;\"> advises new or breastfeeding mothers to make sure their diets are rich in the following (<\/span><a href=\"https:\/\/www.unicef.org\/rosa\/stories\/what-eat-during-and-after-pregnancy\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins &#8211; This includes options such as meat, poultry, fish, eggs, milk and milk products, beans, nuts, and seeds \u2014 depending on your dietary preferences.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables &#8211; They come in many varieties and it is best to consume whatever is currently in season<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cereals &#8211; Whole grain cereals such as wheat, oats, barley, rye, and rice are great for postpartum moms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Galactagogues &#8211; 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8248610\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water &#8211; We all know water is essential for life, but it\u2019s even more important in pregnant and postpartum moms. In the same way that dietary needs increase during these times, so should water intake.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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).\u00a0 This will allow you to take care of yourself and your baby.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/postpartum-workout-plan.png\" alt=\"mom pooch workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Physical_Activity_Advice_for_Postpartum_Mothers\"><\/span><b>Physical Activity Advice for Postpartum Mothers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises postpartum mothers should look into doing as soon as their doctors give them the green light include (<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Pelvic floor exercises\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/baby\/support-and-services\/your-post-pregnancy-body\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Abdominal strengthening exercises\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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&#8217;s quality of life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\">core workouts<\/a> compare to a combination of core workouts plus deep core strengthening exercises, the combination program provided better results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Regular aerobic exercise\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4134098\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Mom_Pooch\"><\/span><b>What Is Mom Pooch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diastasis recti is caused by the separation of the rectus abdominis muscles that run vertically along the front of your stomach.\u00a0 These muscles are commonly known as \u201cabs&#8221; or a \u201csix-pack\u201d. When you look at these six-pack abs, there\u2019s usually a vertical line in between them separating the right and left side &#8211; this line is known as the linea alba.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During pregnancy, a woman\u2019s belly grows outwards to provide enough space for her growing baby to inhabit. While this is great for your baby, it\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t close all the way. There\u2019s a gap left behind. This gap is what is commonly known as diastasis recti or the mommy pooch (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK573063\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Mommy_Pooch_Go_Away_with_Exercise\"><\/span><b>Can Mommy Pooch Go Away with Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The lingering mom pooch can be discouraging, but it\u2019s important to know that you\u2019re not alone in this struggle. In fact, one study published in <\/span><span style=\"font-weight: 400;\">2016 in the <\/span><i><span style=\"font-weight: 400;\">British Journal of Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> found that out of 300 women, a third still had diastasis recti a year after giving birth (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/50\/17\/1092\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, working out can be helpful. Here are some essentials you will have to follow in order to fix the mom pooch through exercise:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You need to include specific exercises that target the deep core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Exercising_Really_Helpful_in_Targeting_and_Treating_Diastasis_Recti\"><\/span><b>Is Exercising Really Helpful in Targeting and Treating Diastasis Recti?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be, depending on the level of damage. Exercise is the first-line treatment for fixing the mommy pooch. However, if it doesn\u2019t work, there are other management techniques that can be attempted, ranging from those that are invasive, minimally invasive, or noninvasive (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9498119\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises that may prove to be useful for diastasis recti include:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Dia_Method\"><\/span><b>The Dia Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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 <\/span><span style=\"font-weight: 400;\">in reducing muscle separation (<\/span><a href=\"https:\/\/journals.lww.com\/greenjournal\/Abstract\/2014\/05001\/Postnatal_Exercise_Can_Reverse_Diastasis_Recti.352.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A point to note is that the Dia method isn\u2019t 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<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the exercises of the Dia Method you are required to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor cross-legged, place your hands on your belly, and take a deep breath, allowing the belly to fully expand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start exhaling. As you do this, start pulling back\/sucking in your belly muscles toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suck in these muscles as far as you can and hold this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here take in small breaths and with each exhale, push the stomach back further and further, making the muscle tighter and tighter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch the position every two minutes and do this exercise for 10 minutes a day.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Please note: you should place your fingers on your belly button while doing this exercise. It helps you know if you\u2019re in fact pulling your stomach and the muscles toward the spine.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/mom-exercise\/\"><i>Mom Exercise: Benefits, How-To and Everything Else You Need to Know<\/i><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"AbdominalCore_Muscles_Exercises\"><\/span><b>Abdominal\/Core Muscles Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9498119\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9498119\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00192-024-05727-1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2405844023081641\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1836955323000528\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We suggest speaking to your doctor to find out which method would be best suited for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-workout.png\" alt=\"mom pooch workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Get_Rid_of_My_Moms_Pooch\"><\/span><b>How Do I Get Rid of My Mom&#8217;s Pooch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s needed. Your diet also plays a huge part in fixing the problem in non-invasive ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Pay_attention_to_what_and_how_much_you_eat\"><\/span><b>Pay attention to what and how much you eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein foods: meat (including lean cuts of beef, pork, and poultry), fish, eggs, legumes, nuts, and seeds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains: whole grains such as whole-wheat bread, brown rice, quinoa, oats, and whole-grain pasta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables: Leafy greens (spinach, kale, chard), cruciferous vegetables (broccoli and cauliflower), and root vegetables (carrots, potatoes).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits such as apples, bananas, berries, and citrus fruits.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk, yogurt, cheese, and\/or alternatives, mostly reduced fat\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Limit_saturated_and_trans_fats\"><\/span><b>Limit saturated and trans fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They\u2019re 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.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_smaller_more_frequent_meals_instead_of_large_ones\"><\/span><b>Eat smaller, more frequent meals instead of large ones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.webmd.com\/digestive-disorders\/features\/bloated-bloating\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Consuming smaller, more frequent portions instead can help prevent overeating, support improved digestion, and reduce the likelihood of bloating and discomfort.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Take_note_of_how_fast_youre_eating\"><\/span><b>Take note of how fast you\u2019re eating\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You might be one of those people who can\u2019t take another bite without a funny TV show in the background or your phone in your hand with Insta Reels turned on. If you\u2019re distracted by something, you tend to eat faster, consume more food, and not chew your food properly, which may cause bloating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your best remedy is to turn off everything and concentrate on your meal. By doing so, you\u2019ll be <a href=\"https:\/\/betterme.world\/articles\/benefits-of-eating-slowly\/\">eating slowly<\/a> which may further help reduce bloating and discomfort (<\/span><a href=\"https:\/\/www.webmd.com\/digestive-disorders\/features\/bloated-bloating\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Engaging_in_tummy_workouts\"><\/span><b>Engaging in tummy workouts\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can\u2019t 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. <a href=\"https:\/\/betterme.world\/articles\/benefits-of-full-body-workout\/\">Full body workouts<\/a> help with calorie and fat burning, two of the main things that will help with shedding fat.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Can_You_Prevent_Mommy_Pooch\"><\/span><b>\u00a0<\/b><b>Can You Prevent Mommy Pooch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can.<\/span> <span style=\"font-weight: 400;\">Even though abdominal separation is normal, there are some things you can do to reduce the risk of developing diastasis recti:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise and eat healthy foods to keep weight gain within a healthy range.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a good posture by<\/span> <span style=\"font-weight: 400;\">standing up straight with your shoulders back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do safe core exercises. Remember that during pregnancy, you should avoid crunches and sit-ups because they put pressure on your abdominals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t strain when lifting things as this can put undue strain on your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get out of bed by log rolling:<\/span> <span style=\"font-weight: 400;\">If you&#8217;re pregnant or postpartum, roll to one side and push yourself up out of bed using your arms (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Movements_Should_Be_Avoided_with_Diastasis_Recti\"><\/span><b>What Movements Should Be Avoided with Diastasis Recti?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), other sources recommend these very exercises for diastasis recti (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1836955323000528\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00192-024-05727-1\"><span style=\"font-weight: 400;\">6<\/span><\/a> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9498119\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Mommy_Overhang\"><\/span><b>What Is Mommy Overhang?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we move to the efficient exercises to get rid of mommy overhang, it\u2019s good to understand the concept of \u201coverhang\u201d itself. While most people think of the mommy pooch and the mommy overhang as the same thing, they\u2019re actually not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t go all the way back to normal. Therefore, the separation doesn\u2019t fully close, which leads to the pooch. This pooch usually bulges outward and looks rounded.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<p><b>1. An overly large belly<\/b><span style=\"font-weight: 400;\"> &#8211; Yes, the belly gets bigger when you get pregnant, but some women\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>2. A cesarean section birth and scar tissue<\/b><span style=\"font-weight: 400;\"> &#8211; 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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,\u00a0 you may end up with an overhang right above your c-section scar<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-6.png\" alt=\"mom pooch workout\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Get_Rid_of_Mommy_Overhang\"><\/span><b>What Exercises Get Rid of Mommy Overhang?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 &#8211; an abdominoplasty may be a better option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Effective ways to reduce the overhang caused by excess fat include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing extra fat gained during pregnancy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focusing on whole foods, protein, and fiber\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leading an active lifestyle (walking, breathing with abdominal contractions) and engaging in belly overhang training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kneeling_pelvic_tilt\"><\/span><b>Kneeling pelvic tilt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise may tone your tummy and strengthen your abs, which can also help relieve back pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours, with your toes and palms touching the floor and arms straight down from your shoulder line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back relaxed and straight, not curved or arched.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your buttocks forward as you inhale, tilting your pelvis and rotating your pubic bone upward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a count of three and then release (<\/span><a href=\"https:\/\/www.webmd.com\/parenting\/baby\/6-exercises-for-new-moms\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deep_belly_breathing\"><\/span><b>Deep belly breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright and breathe deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract and hold your abs tight while inhaling and relax while exhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the amount of time to contract and hold your abs (<\/span><a href=\"https:\/\/www.webmd.com\/parenting\/baby\/6-exercises-for-new-moms\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Banded_hip_abductions\"><\/span><b>Banded hip abductions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The band hip abduction is excellent for training your outer legs and glute muscles while activating your core. To perform this exercise you\u2019ll need a resistance band.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the band around your knees and lie flat on your back.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your knees apart and hold this position for a three-count.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax and perform nine more repetitions.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/yoga-for-moms\/\">Yoga for Moms <\/a><\/i><em>Who Need a Break: A Simple Guide<\/em><i><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-leg_marching\"><\/span><b>Single-leg marching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one knee up toward your chest and slowly lower it back down. Repeat with your opposite leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your lower back is flat against the floor throughout the entire exercise.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_bent_knee_dead-bug\"><\/span><b>The bent knee dead-bug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, bend your knees to 90 degrees, and lift your hands up in the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend both arms overhead while bringing one leg down toward the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep both knees bent the entire time. Hold this position for a one count and return back to the starting position.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_bridges\"><\/span><b>Glute bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor with your knees bent and feet on the ground. Keep your arms by your side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for a few seconds and then ease back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5 times.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_side_plank\"><\/span><b>The side plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side, keeping your legs straight and feet stacked on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and <a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">brace your core<\/a> with a neutral neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the hips off your mat to support your weight on your elbow and the side of your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for a few seconds and then change sides.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that every pregnancy and delivery is different. That\u2019s why it\u2019s recommended to check with your doctor before you engage in any workout program.<\/span><span style=\"font-weight: 400;\"> If you\u2019re facing any heavy bleeding, <a href=\"https:\/\/betterme.world\/articles\/foods-that-help-with-headaches\/\">headaches<\/a>, excessive soreness, or other symptoms during or immediately after exercising, you should stop straight away and contact your doctor for advice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Postpartum_Saggy_Belly_Go_Away\"><\/span><b>Does Postpartum Saggy Belly Go Away?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A postpartum saggy belly is a normal thing after delivering a baby. It\u2019s possible for your postpartum belly to go away, but it won\u2019t happen quickly. When you give birth, you lose around 13 pounds due to <\/span><span style=\"font-weight: 400;\">fluid loss, the <\/span><a href=\"https:\/\/www.webmd.com\/baby\/guide\/what-is-placenta-previa\"><span style=\"font-weight: 400;\">placenta<\/span><\/a><span style=\"font-weight: 400;\">, and the newborn\u2019s weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t worry, this is very common.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.webmd.com\/baby\/guide\/healthy-weight-gain#1\"><span style=\"font-weight: 400;\">weight<\/span><\/a><span style=\"font-weight: 400;\"> you gained during pregnancy (<\/span><a href=\"https:\/\/www.webmd.com\/baby\/when-does-postpartum-belly-go-away\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.webmd.com\/baby\/when-does-postpartum-belly-go-away\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s alright to have a postpartum belly a year on. It\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best ways to improve your postpartum belly include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat well. A balanced diet is crucial to feel good and provide essential nutrients for your baby if you\u2019re breastfeeding.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019t need to rush to regain your pre-pregnancy shape. You should restore your sense of well-being through relaxation and enjoyable activities. Don\u2019t fall for fast body improvements.\u00a0 Be patient, stick to the aforementioned tips, and your body and your family will thank you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4.png\" alt=\"mom pooch workout\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_tighten_my_saggy_mom_belly\"><\/span><strong>How can I tighten my saggy mom belly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Effective strategies to loosen your saggy mom belly involve safe core exercises, eating a healthy diet, and drinking enough water. It\u2019s important to check with your doctor before you engage in any exercise routine.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_mom_pooch_last\"><\/span><strong>How long does mom pooch last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_getting_a_mom_pooch\"><\/span><strong>Why am I getting a mom pooch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_mommy_pooch_disappear\"><\/span><strong>Can mommy pooch disappear?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019ll notice progress faster.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mommy pooch is a normal condition that occurs when a woman gives birth to a child. It\u2019s characterized by the belly sticking out or bulging <\/span><span style=\"font-weight: 400;\">months or years postpartum. The key wa<\/span><span style=\"font-weight: 400;\">ys 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.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 \u2018mom pooch\u2019.\u00a0 Mom pooch sounds funny, but this term describes a [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":56691,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[171,244],"class_list":["post-55588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mom Pooch Workout: Get Your Body Back in Shape Healthily - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to get rid of a saggy belly post-pregnancy? It\u2019s your perfect time to read this article and find out more about \u2605 MOM POOCH WORKOUT \u27a4: get your body back in shape healthily.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mom Pooch Workout: Get Your Body Back in Shape Healthily\" \/>\n<meta property=\"og:description\" content=\"Do you want to get rid of a saggy belly post-pregnancy? It\u2019s your perfect time to read this article and find out more about \u2605 MOM POOCH WORKOUT \u27a4: get your body back in shape healthily.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Siobhan Dolan, MD, MPH\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Siobhan Dolan, MD, MPH\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e9d98524c475ee27a146afdd99aeee53\"},\"headline\":\"Mom Pooch Workout: Get Your Body Back in Shape Healthily\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\"},\"wordCount\":3988,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 \u2018mom pooch\u2019.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_pooch_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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\u2019s impossible to predict whether you\u2019ll develop it or not.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A mom pooch depends on your anatomy. One thing for sure is that it\u2019s a common change that can occur due to pregnancy.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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\u2019ll also become familiar with the main causes and learn effective exercises to heal your mommy pooch.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Dietary and Exercise Recommendations for Postpartum Women<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The postpartum period in a woman\u2019s 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, (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9044780\/\\\"><span style=\\\"font-weight: 4 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\",\"name\":\"Mom Pooch Workout: Get Your Body Back in Shape Healthily - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you want to get rid of a saggy belly post-pregnancy? 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