The “mommy pooch” is a common post-pregnancy concern for many mothers, often resulting from the stretching of abdominal muscles during pregnancy. To target this area, strengthening the deep core muscles is key. Yoga offers a variety of asanas that not only help flatten the belly but also improve posture, balance, and overall strength.
Below are 10 yoga asanas specifically designed to target the deep core muscles and reduce the mommy pooch. But remember that not all yoga asanas are diastasis recti [Diastasis Recti (DR) is the condition where the abdominal muscles (rectus abdominis) separate due to pregnancy or other factors. It’s important to be mindful of exercises, especially core-focused ones, when you’re dealing with DR, as certain moves can put pressure on the abdominal wall and exacerbate the condition] friendly, a note has been added to highlight the same.
1. Plank Pose (Phalakasana)
Steps:
- Start in a push-up position, with your hands directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core, hold for 30 seconds, and gradually increase the time as you build strength.
Benefit: Strengthens the entire core, including deep abdominal muscles.
Not ideal for DR: Planks can sometimes put significant pressure on the abdominal muscles, which may exacerbate DR. If you still want to work on core strength, modify by doing a plank on the knees or performing a half plank with an emphasis on engaging the pelvic floor and transverse abdominis muscles (deep core muscles).
2. Boat Pose (Navasana)
Steps:
- Sit with your legs extended in front of you.
- Lean back slightly, lift your legs off the ground, and balance on your sit bones.
- Bring your body into a V shape with your legs straight and arms extended forward.
- Hold for 20-30 seconds, engaging the abdominal muscles.
Benefit: Tones the deep core muscles and helps improve balance.
Not ideal for DR: Boat pose involves flexing the spine and lifting both legs, which can put stress on the abdominal muscles. Instead, try modified boat pose (legs on the ground) or work with a very slight lean back to avoid pulling on the rectus abdominis. Focus on engaging the deep core muscles without overstretching or stressing the abdominal wall.
3. Downward Dog (Adho Mukha Svanasana)
Steps:
- Start on all fours, with hands shoulder-width apart and knees hip-width apart.
- Lift your hips toward the ceiling, forming an inverted V-shape.
- Press your heels down toward the floor, and engage your core.
- Hold for 30 seconds, breathing deeply.
Benefit: Strengthens the entire body, including the abdominal muscles.
Generally, safe for DR, but with modifications. Downward Dog is a great full-body pose that strengthens and stretches multiple muscle groups. However, if you have Diastasis Recti, you’ll want to approach it with caution, as it can put pressure on the core, especially if you are lifting your hips too high and overextending the back. This may cause the abdominal muscles to strain or bulge, particularly in the lower belly area. You can practice downward dog on the wall, press the hips and engage the core.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Steps:
- Start on all fours, with your wrists directly under your shoulders and knees under your hips.
- Inhale, arch your back, and look up (Cow Pose).
- Exhale, round your back, tuck your chin, and engage your core (Cat Pose).
- Repeat for 10-12 rounds.
Benefit: Improves spinal flexibility and engages the deep core.
Safe for DR: This gentle movement improves spinal mobility and engages the core in a controlled, low-pressure manner. It helps reconnect the core muscles without straining them.
5. Bridge Pose (Setu Bandhasana)
Steps:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Press your feet into the floor and lift your hips toward the ceiling.
- Engage your core and hold for 20-30 seconds.
- Lower your hips slowly and repeat 3-4 times.
Benefit: Strengthens the glutes, lower back, and deep abdominal muscles.
Safe for DR: Bridge pose can help activate the glutes and strengthen the lower back, with gentle core engagement. It’s important to focus on the pelvic floor and not over-arch your lower back to protect the abdominal area.
6. Child’s Pose (Balasana)
Steps:
- Begin on your hands and knees, then lower your hips back toward your heels.
- Stretch your arms out in front of you, and relax your forehead on the floor.
- Breathe deeply and hold for 1-2 minutes.
Benefit: Gently stretches and relaxes the lower back and core muscles.
Safe for DR: This is a restorative pose that helps stretch and relax the lower back and core, without putting pressure on the abdominal wall. It can be very soothing for those with DR.
7. Side Plank (Vasisthasana)
Steps:
- Start in a plank position, then shift your weight onto your right hand.
- Stack your feet and lift your left arm toward the sky.
- Hold for 30 seconds, then switch sides.
Benefit: Strengthens the obliques and deep core muscles.
Not ideal for DR: Side planks can strain the abdominal muscles if performed without proper core engagement. A modified version, where you keep the knees on the floor, is safer for DR. Always focus on engaging your core deeply to avoid strain on the linea alba (the tissue separating the abdominal muscles).
8. Cobra Pose (Bhujangasana)
Steps:
- Lie face down with your legs extended and hands under your shoulders.
- Press into your hands as you lift your chest and upper body off the ground.
- Keep your elbows slightly bent and engage your core.
- Hold for 20-30 seconds and repeat 3 times.
Benefit: Strengthens the back and abdominal muscles.
Safe with caution for DR: Cobra can help strengthen the upper back and chest while gently engaging the core. However, avoid pushing into the lower back too much—focus on lifting through the chest and avoiding any pressure on the abdomen.
9. Leg Raises (Uttanpadasana)
Steps:
- Lie flat on your back with your legs extended and arms at your sides.
- Lift both legs towards the ceiling while keeping your core engaged.
- Slowly lower your legs back down without touching the floor.
- Repeat for 10-15 reps.
Benefit: Targets the lower abdominal muscles, helping to tone the mommy pooch.
Not ideal for DR: Leg raises can place pressure on the abdominal muscles, especially the lower abs, which are often affected in DR. You can modify by keeping one knee bent or doing single leg raises with a focus on engaging your pelvic floor and deep core.
10. Superman Pose (Viparita Shalabhasana)
Steps:
- Lie face down with your arms extended in front of you.
- Simultaneously lift your arms, chest, and legs off the ground.
- Hold for 20-30 seconds, engaging your core and glutes.
- Lower back down and repeat 3-4 times.
Benefit: Strengthens the entire back and core, helping to improve posture and reduce lower belly fat.
Safe with caution for DR: This pose helps strengthen the back, but if you have DR, you may want to be careful with how much you lift the upper body and legs. Keep the core gently engaged without overexerting the abdominal muscles.
Tips for Diastasis Recti and Yoga:
- Core Engagement: Focus on gently engaging your transverse abdominis (deep core muscles) before and during each movement. You should feel a gentle contraction around your belly button, not excessive pushing or bulging of the abdomen.
- Breath: Use controlled, deep breathing techniques, especially exhaling during exertion. It’s crucial to avoid any breath-holding during poses to reduce intra-abdominal pressure.
- Avoid Deep Flexion: Avoid poses that require deep spinal flexion, such as traditional crunches or moves that excessively round the lower back or belly.
- Start Slow: If you’re dealing with Diastasis Recti, begin with gentle movements and progress slowly as your core heals and strengthens.
Incorporating these 10 yoga asanas into your daily routine will not only help reduce the mommy pooch but also improve your overall core strength, posture, and flexibility. Remember to focus on deep breathing and maintaining proper form throughout each pose for maximum benefit. Consistency is key, so practice these poses regularly for optimal results.
