The #1 concern that my clients come to me with is help with their mommy pooch. I get it, it can be really hard when you don’t quite look and feel like yourself.  I wish I could say there was some kind of magic wand we could all wave to get rid of our mommy pooches, but the truth is –  it takes time, patience, and hard work. 

That doesn’t mean it’s impossible, though! I’ve had FOUR kids, and have helped hundreds of moms, like you, make progress with strengthening their core in just 15 minutes a day. With each baby, my postpartum journey was a little different, but each time, I’ve been able to slowly get my body back into shape. As a fitness coach for 12 years, I’ve tried everything, so that I can help other women who are struggling with the same problem.

Here are my FIVE biggest tips to get rid of your mommy pooch:

1. UNDERSTAND WHAT CAUSES THE MOMMY POOCH

Before you start doing a million sit ups, it’s important to understand why the mommy pooch happens. During pregnancy, our abdominal muscles stretch out. Some people’s tummies naturally reset after giving birth, but many women experience something called diastasis recti where the connective tissue separates, causing our bellies to pooch out.

Spoiler alert: sit ups, planks, and many other traditional exercises will NOT help if you have diastasis recti, and may even make the problem worse! My Postpartum Core Repair is specifically designed to help with this problem before you try to jump back into your normal fitness routine. If you think that you might have ab separation, start with a gentle postpartum recovery like mine before you go back to your regular workouts. My Postpartum Training Programs include exercises to repair your diastasis recti and pelvic floor within the full program. 

2. FOCUS ON CORE STRENGTHENING EXERCISES

Once you’ve repaired your diastasis recti (if needed), it’s time to start doing more targeted work on your core. Remember that you can start small with standing exercises and then build your way up to pelvic tilts, planks, and other deep core activation exercises. These exercises play a crucial role in helping flatten your tummy.

Related: Deep Core Exercises to Get Rid of Mommy Pooch

3. MOVE YOUR BODY AND FOCUS ON BUILDING MUSCLES

If you’re used to doing big cardio routines, this may come as a shock, but I am not a big proponent of burning yourself out with cardio. To get your metabolism back in order it is essential to build muscle. That’s why my postpartum fitness programs (link) focus more on resistance training and eating a proper balance of nutrients.

That said, walking can be a great, gentle exercise to help ease you back into movement. It is also a sweet way to connect with your new little one – and can even help boost your mental health! Remember that it is REALLY important to listen to your body and to take your recovery at your own pace. 

4. FOCUS ON EATING A HEALTHY, NOURISHING DIET

We can talk about exercise all day long, but losing body fat starts with nutrition. I am a big believer in eating a balanced diet, focused on meeting your daily macro goals. Macros are the macronutrients our bodies use as fuel, including fat, protein, and carbohydrates.

Every person’s macro needs are different - and they can change over time! If you don’t know what your macro goals are, my team and I can help you calculate them. I also offer a nutrition program with 7-days of easy, healthy recipes to match customized macros for you. I also have my seasonally-focused Nourish cookbooks.

I have heard of pretty much every diet plan out there (Paleo, Whole 30, Intermittent Fasting, etc), but I did not see a real long term changes in my or my clients' body compositions until I began focusing on macros. I also love that counting macros is a flexible, sustainable plan that helps me keep on track, while still enjoying things I love – like parties, and treats!

5. PRACTICE MINDFULNESS AND GRACE

I cannot overemphasize how important this step is. I was missing this one for a long time, and it really impacted my postpartum experience. But once I started incorporating mindfulness into my practice, and treating myself with more kindness and grace, I swear it made a world of difference.

Whether you just had your first baby, or you’re a mom of multiple children like me, having a new baby is an incredible journey. Take a little time each day to thank your body for its strength, beauty, and resilience. It’s okay to feel a little frustrated if your body doesn’t quite look and feel the way you want it to, but I promise that being kind to yourself will help get where you want to be.

Related: It's Okay

Having a new baby is one of the biggest transitions you will ever experience. Working out, eating a healthy diet, and practicing mindfulness will all help you feel your best.  Forget “bouncing back”, we’re growing stronger.