The question I get asked the most is “how can I get rid of my mommy pooch.”

Before you look for ways to change your body, I want you to start by honoring her. Your body did an amazing job delivering your little one, so honor it and give it the help it needs to heal after baby. 

I’m sure you’re itching to get back in the swing of things and feel like yourself again, but that process will take time. The more intentional you are with repairing your body (and specifically your abs if you have diastasis recti), the sooner you’ll be able to start a slow and steady fitness routine.

5 TIPS TO GET RID OF YOUR MOMMY POOCH – BodyByBree

If you're unsure if you have diastasis recti, follow these guidelines to self-assess!

1. Lay flat on the floor.
2. Place two fingers vertically between your abs. 
3. Check for a gap. If you feel one, take note of how wide yours is. 

(For severe ab separation, check with your healthcare professional to see if surgery is needed to repair that gap.)

If you're unsure if you have diastasis recti, follow these guidelines to self-assess!

So, let’s get to work gently rehabilitating your core and pelvic floor. These exercises are super simple and don’t require any equipment, so you can start repairing and targeting that “mommy pooch” today. 

Try to do 15 reps of each exercise, three rounds, three times a week.

HIP BRIDGE

How To:

• Start flat on your back with your knees bent and feet flat on the floor. 
• Make sure your arms and back are flat on the floor. 
• Keeping your knees together and core engaged, squeeze and lift your booty slowly. 
• After a few seconds, lower back to the ground. 

Tips:

• Squeezing your booty is an essential part of this exercise, so don’t forget that tension as you lift. 
• Pull your belly button in towards the back of your spine as you push into the ground to lift your hips. 
• Make sure to keep engaging your core the whole time. 
• Don’t let your knees splay outwards. Keep them the same distance from one another the entire exercise.

DEAD BUG

How To:

• Lay with your back flat and your legs at a 90-degree angle in the air. 
• Lift your head and engage your core by putting pressure on your knees with your palms. 
• Alternate and extend each leg while keeping your core engaged and applying continuous pressure. 

Tips:

• Pushing your hands against your knees will keep your core and upper body engaged, so remember to breathe through those movements as you keep that tension. 
• Keep your belly button pulled into your spine to make those clean lines as you move.

CAT-COW

How To (Cat Pose):

• Place your knees hip-width apart and arms shoulder-width apart with your back flat and parallel to the floor and your legs perpendicular to the floor. This is called the tabletop position. 
• Inhale and draw your belly button in and up. 
• Drop your head down. 
• Curve and raise your spine throughout the stretch. (You should be looking at the tops of your thighs in this pose.)

How To (Cow Pose):

• Place your knees hip-width apart and arms shoulder-width apart with your back flat and parallel to the floor and legs perpendicular to the floor. (Tabletop position)
• Exhale and arch your back downward. 
• Raise your head and look forward. 

Tips:

• Make sure you don’t lean backward or forward as you stretch.
• Keep your arms and legs in the same position throughout each exercise, and only move your core and neck.

BICYCLE

IMPORTANT NOTE: Do not do this exercise until your abs have less than a two-finger gap. 

How To:

• Lay with your back flat and legs at a 90-degree angle in the air. 
• Use your arms to support your head, but keep your back flat. 
• Rotate by bringing your opposite leg and elbow together in the middle while keeping your lower back flat on the ground. 

Tips:

• Keep a neutral spine and open chest. 
• Be sure to keep your core engaged. These are controlled movements, so you shouldn’t be rocking back and forth. 
• Watch out for pulling forward on your neck. Keep your neck relaxed and supported as you rotate your head toward your knee.

RELATED:

Deep Core Exercise to Get Rid of the Mommy Pooch

REACH OUT FOR HELP

Diastasis recti is common in pregnant and postpartum women, but it doesn’t have to be your new norm. We can repair your ab separation and pelvic floor together through any of my postpartum training programs, so join us and we can get started today!