Struggling with a belly pouch that just won’t go away? Commonly referred to as a mummy tummy this abdominal separation can normally be healed using strategic Mom Pooch Exercises. In just 10 minutes a day, you can drastically improve your abdominal muscles and reduce the mummy tummy separation!
As mom of three, I know that for many moms, the mummy tummy area can be a source of frustration. No matter what you do, it just doesn’t seem to go away!
This is because the lower belly pouch isn’t just from a weak core but an actual separation of the abdominal muscles.
When we grow babes our abdominal muscles naturally open to make room for a growing baby. Unfortunately, those connective tissues don’t just “snap back” postpartum (wouldn’t that be nice?!). When the abdominal muscles separate, it is called diastasis recti, but most moms refer to it as "mummy tummy). Learn more about why you have a mom pooch.
Quick note: I despise the words "mom pooch" or "mummy tummy", they're hurtful and make no sense. However, I do understand that this is what they're referred to which is why they're used in this blog post.
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What is Diastasis Recti?
Diastasis recti is when the abdominal muscles (specifically the connective tissue) separate during pregnancy due to stretching.
This can lead to poor core engagement and that “mom pouch” appearance. Learn how to test for diastasis recti at home.
The goal isn’t to “fix” the separation, but to retrain your core to engage properly. There are also exercises to avoid with diastasis recti, which is exactly what I teach in the 7-week heal your core program.
Symptoms Of Diastasis Recti
While many moms focus on the “mom pouch,” diastasis recti can show up in other ways too.
If you’re unsure, it’s best to see a trained professional like a pelvic floor physiotherapist or postnatal specialist.
Some common symptoms of diastasis recti are:
- Low back pain
- Bloating
- Belly pouch
- Poor posture
- Leaking
Poor abdominal function can also result in issues with your pelvic floor (think leaking). For more information on your pelvic floor and your pelvic floor muscles, check out these tips from a pelvic floor physical therapist.
Mom Pooch Exercises
The good news about diastasis recti is that you can heal it! In fact, you can actually heal diastasis recti years later, mega win.
With strategic breathing, exercise, consistency, and focus, you can reduce abdominal separation and strengthen your core muscles.
The following exercises below are the best place to start healing diastasis recti.
How to turn the diastasis recti exercises into a workout:
- Perform the exercises as a circuit for the repetitions listed. Take a rest and then repeat the circuit for a total of two times through.
- Remember, these exercises won’t help if you just go through the motions. You need to make sure that you’re focusing on engagement, especially of the deep core muscles.
Warm Up Exercise: Pelvic Tilts
This is your “deep abdominal” muscle and one you need to learn how to engage. You will use this engagement as the base for a lot of the diastsis recti exercises you’ll perform. Learn how to do pelvic tilts.
How To Do It
- Lay on the floor on your back with your knees bent and feet flat
- Think of lifting up the lower half of your bum so you feel as if you're drawing your belly button into the floor
- Think of tucking your pelvis under or bringing your hip bones towards your ribcage.
- Your upper body shouldn't move, you are simply tilting your pelvic to stabilize.
- Hold 5-10s
- Release fully
Reps: 8-10 repetitions for two sets.
1. Heel Slides
This postpartum core exercise is a great way to combine the exercises you're already learned and put them into action with some movement. It's still low impact, can be done anywhere and it really helps fine-tune the core and pelvic floor connection. Learn how to do heel slides.
How to do it:
- Lay on your back and place a washcloth (or use socks) under one heel
- One knee should be bent and the other out straight, keep the hip bones squared to the ceiling
- Create tension in the deep abdominals by lifting your pelvic floor "up and in" and using a minor pelvic tilt when you exhale
- At the same time, use that tension to pull the straight leg back towards your hips
- Keep the hips stable as you release the leg back out
Reps: 5-8 repetitions per leg
2. Bridge With Adductor Squeeze
- Lay on your back with your knees bent color to your bum. Place a ball or block between your knees.
- Tuck the ribs down and the hips towards the ribs so that your low back is on the ground.
- Use your bum muscles to raise the hips towards the ceiling. While you do this, squeeze the ball slightly so you feel your inner thighs fire up. release the squeeze and return to the starting position.
Reps: for 10 repetitions
3. Split Stance Knee Crunch
- Come into a staggard stance with your legs (one foot forward and one extended backward).
- Arms extended by your ears to start, exhale and draw one knee toward the chest.
- Gently touch the foot back to the floor.
Reps: 8 repetitions per side
4. Elevated Knee Raises
- Set up with a couch, chair or bench.
- Place your knees on the ground and your forearms on the bench.
- Keep a neutral neck and back.
- Engage the tummy muscles and keep that neutral back (to stabilize the core) as you press into the forearms and gently lift the knees above the floor to hover.
- Hold the position for three seconds and return the knees to the floor.
- Repeat.
Reps: for 5-8 repetitions.
5. Supine Lying Abductions
- Lay on your back with your feet straight up from your hips. Place a mini loop around your feet or at the ankles.
- Inhale.
- Exhale as you come into a pelvic tilt (pressing your back to the ground) and open your legs slightly, driving out against the band.
- Release the movement as you inhale and come back to the starting position with no tension.
reps: for a total of 10 repetitions.
Expert Tips
The BIGGEST HACK when it comes to mummy tummy exercises isn't actually the movement, it's the breathing. To do these exercises correctly, you need to learn how to perform a 360 breath, which is essentially pushing the breath into your ribs and back.
Master that, move slowly, and focus on engagement over anything else, and you'll see results and gain strength from these mom pooch exercises.
You don’t have to stay stuck with a weak core. Heal Your Core shows you exactly how to rebuild strength at home in just minutes a day.
More Fitness Tips For Moms You'll Love
Your next steps should be about continuing core strengthening exercises (after you've mastered engagement).
You'll also want to start learning how to train glutes at home so that you can carry kids more easily (check out the best mom workout to get you started too!).
Diastasis Recti Exercise FAQs
The thing is, it’s completely possible for your abs to be working even if you still have some separation! When diastasis recti becomes an issue is if you find yourself leaking or have excessive pain. If you’re able to hold good posture, engage the connective tissue in your abdominals and if your “mummy tummy” is receding, then your abs are engaging.
You can begin low-impact, diastasis recti exercise within the first few days of birth so long as the focus is on healing and not intensity. These exercises are mostly done lying down or sitting and should have a focus on breathing, alignment, and control. Avoid any traditional abdominal exercise (reverse crunches, planks, leg raises) in the days following birth.
Because exercises that focus on diastasis are often very low impact, they can be done multiple times per week. The beginner exercises that focus on engagement can be done for a few minutes each day.
Paula says
Great info! I'm always trying to learn more, and you have a couple of techniques here that I wasn't aware of. Very clearly explained and illustrated!! Thank you!!
fitasamamabear says
Happy to hear the breakdowns helped!
Kayla says
Fantastic guide! Clear instructions, easy-to-follow exercises, and valuable insights. Feeling motivated and empowered to tackle my postpartum fitness journey. 10/10, 5 stars!
fitasamamabear says
Yay, go crush it!
Jess says
I am so glad I found your site and this page!!
I had twins two years ago and haven’t been able to shift my mummy tummy.
I have been dieting on and off since I stopped breast feeding and nothing was working.
I started these exercises three days ago and already I feel better. I can see my improvement and I have a new found sense of accomplishment. I feel like this will work which I have never felt before.
Thank you
fitasamamabear says
This literally makes my heart happy. If you ever have questions don't hesitate to send them over!