For many new moms, one of the most common and frustrating challenges after childbirth is dealing with the so-called “mommy pooch” — the loose, lower belly area that may persist even after you’ve shed most of your pregnancy weight. The good news is that with the right exercises, you can strengthen your core, reduce abdominal fat, and tone your midsection.
The “mommy pooch” is often a result of weakened abdominal muscles, especially the rectus abdominis (the muscles running vertically down your stomach), and can also be linked to diastasis recti, a condition where the abdominal muscles separate during pregnancy. If you’re experiencing this, it’s essential to focus on exercises that gently engage your core and help restore strength to these muscles. Below are five effective exercises to target your mommy pooch and bring back your pre-pregnancy confidence!
- Pelvic Tilts
Pelvic tilts are a great starting point for strengthening the deep abdominal muscles and targeting the lower belly area. This exercise engages your core without putting too much pressure on your abdominal muscles, which is ideal in the post-pregnancy recovery phase.
How to Do It:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Tighten your core and gently tilt your pelvis upward, flattening your lower back against the floor.
- Hold for a few seconds and then slowly return to the starting position.
- Repeat 15-20 times.
Why It Works:
Pelvic tilts target the lower part of your abdomen and help improve posture, strengthen the lower back, and alleviate pressure on your core.
- Modified Planks (Knee Planks)
Planks are a well-known core-strengthening exercise, but after childbirth, it’s important to modify them to protect your abdominal muscles. Knee planks help engage your core without putting too much strain on your body.
How to Do It:
- Start on your hands and knees, ensuring your shoulders are directly over your wrists and your hips over your knees.
- Tighten your core, and lower your forearms to the ground, maintaining a straight line from your knees to your head.
- Hold this position for 20-30 seconds, focusing on keeping your core tight.
- Repeat 3-4 times.
Why It Works:
Knee planks engage your entire core, including the deep abdominal muscles, and help rebuild strength in your lower belly area.
- Dead Bug Exercise
The dead bug exercise is excellent for targeting both the upper and lower parts of the abdomen. It helps with muscle coordination and engages your deep core muscles, which can be especially beneficial for moms experiencing diastasis recti.
How to Do It:
- Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle.
- Slowly extend your right leg out while lowering your left arm behind your head, keeping your lower back pressed to the floor.
- Return to the starting position, and repeat with the opposite arm and leg.
- Perform 10-12 repetitions on each side.
Why It Works:
The dead bug is a low-impact exercise that targets the rectus abdominis and other deep abdominal muscles, helping tighten and tone the pooch area.
- Bridge Lifts
Bridge lifts are fantastic for strengthening your glutes, lower back, and core. This exercise engages your core and targets the muscles around the hips, which play a key role in supporting your abdominal area.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Tighten your core and push through your heels to lift your hips off the floor, forming a straight line from your shoulders to your knees.
- Hold for a few seconds at the top, then slowly lower your hips back down.
- Perform 15-20 repetitions.
Why It Works:
Bridge lifts engage the core muscles, glutes, and lower back, which helps improve posture and tone the abdominal muscles, targeting the mommy pooch area.
- Bicycle Crunches
Bicycle crunches are an excellent exercise for engaging both the upper and lower abdominal muscles. This exercise also works the obliques, the muscles along your sides, helping to flatten and sculpt your entire core.
How to Do It:
- Lie on your back with your knees bent and hands behind your head.
- Lift your head and shoulders off the ground, bringing your right elbow toward your left knee while straightening your right leg.
- Switch sides by bringing your left elbow toward your right knee while straightening your left leg.
- Continue alternating sides for 30-60 seconds.
Why It Works:
Bicycle crunches effectively target both the upper and lower abs, as well as the obliques, providing a comprehensive workout for your entire core.
Additional Tips for Reducing Mommy Pooch
- Consistency is Key: Just like any other fitness goal, targeting your mommy pooch requires regular exercise. Aim for at least 3-4 times a week for the best results.
- Posture Matters: Throughout your day, pay attention to your posture. Standing tall with your shoulders back and core engaged can make a significant difference in toning your abdomen.
- Stay Hydrated and Eat Well: A balanced diet rich in whole foods, lean proteins, and healthy fats can support your efforts to reduce belly fat. Don’t forget to drink plenty of water throughout the day!
Final Thoughts
The “mommy pooch” is a common post-pregnancy challenge, but with the right exercises and a little patience, you can regain your strength and confidence. These five exercises — pelvic tilts, modified planks, dead bugs, bridge lifts, and bicycle crunches — target the lower belly area and help tone and tighten your core. Along with consistent exercise and a balanced diet, you’ll be well on your way to feeling strong and empowered in your post-baby body.
Always remember to consult with your doctor before starting any new exercise routine, especially if you’ve had a recent pregnancy or are dealing with diastasis recti.
Akanksha Sharma
Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.