Moms know that bringing a tiny human into the world is an amazing experience, that can also come with significant changes to your body. Many moms experience a shift in their midsection after giving birth (hello ‘mom pooch’), and that’s perfectly natural! We know you might be looking for ways to feel confident and strong again. This article is here to help you with valuable insights and strategies to embrace your postpartum body and feel amazing in your own skin. Let’s explore healthy ways to address your tummy concerns, one step at a time.
Before diving into the journey of a flatter core, it’s really important to acknowledge that there’s no shame in having a “mom pooch,” whether you’re fresh out of delivery or years postpartum. Your body created a miracle, and it deserves kindness. However, if you’re seeking answers and solutions to why your tummy might feel different, let’s explore the factors contributing to the postpartum body and effective strategies for a flatter, healthier core.
Why Does the “Mom Pooch” Happen?
The “mom pooch,” that you find yourself struggling to learn how to manage can be caused by something known as diastasis recti. This is a separation of the rectus abdominis muscles, the six-pack muscles, that run vertically down your center abdomen. During pregnancy, your uterus expands to accommodate your growing baby, stretching these muscles and the connective tissue that holds them together. While recent studies show that 100% of women experience a diastasis during pregnancy (our bodies need the room!), 60% of women will continue to have a separation weeks or even months into postpartum.
While some women see a natural return of these muscles after childbirth, others experience a lasting gap or weakness. Several factors can contribute to a persistent “mom pooch,” including:
- Multiple pregnancies: Each pregnancy puts additional strain on the abdominal muscles.
- Carrying Multiple Babies
- Carrying a large baby: The weight of your baby can contribute to greater stretching.
- Delivery method: C-sections don’t directly cause diastasis recti, but recovery can delay muscle closure.
- Genetics: Some women are predisposed to weaker connective tissue.
- Age: As we age, our collagen production decreases, affecting tissue elasticity.
The Importance of Exercise for Postpartum Recovery
Exercise is a crucial component of postpartum recovery, not just for aesthetics but also for overall health and well-being. Here’s why exercise is important for addressing the “mom pooch”:
- Strengthens abdominal muscles: Targeted exercises can help reconnect and strengthen the separated muscles, leading to a flatter tummy.
- Improves core stability: A strong core provides better support for your back, improving posture and reducing lower back pain.
- Boosts metabolism: Regular exercise increases your body’s ability to burn calories, aiding in postpartum weight loss.
- Enhances mood and reduces stress: Exercise releases endorphins, the body’s natural mood elevators, which can combat postpartum depression and anxiety.
The Importance of Deep Core Muscles: Beyond the Six-Pack
While achieving a toned six-pack is often a goal, the real powerhouse for a healthy core lies beneath the surface. The deep core muscles, particularly the transverse abdominis (TVA), play a crucial role in postpartum recovery and overall well-being.
The TVA is a broad, wrap-around muscle that sits like a natural girdle deep within your abdomen. It acts like a binder, providing constant support to your spine and internal organs. Unlike the rectus abdominis (the six-pack muscles) that perform flexing movements, the TVA focuses on stabilization and core control. As your core muscles become stronger, they help guide your stomach (mom pooch) back to better positioning.
Why is a strong core so important for moms?
- Postpartum Recovery: A strong TVA plays a vital role in diastasis recti recovery. By promoting core stability and drawing the abdominal wall inwards, the TVA helps the separated muscles come back together and provides better support to your post-pregnancy body.
- Improved Posture: A well-engaged TVA improves your posture by pulling your core in and upwards. This reduces stress on your lower back, preventing aches and pains.
- Flatter Tummy: While not solely responsible for a flat tummy, a strengthened TVA contributes to a more toned and streamlined midsection by promoting core stability and inward abdominal engagement.
Remember:
- It takes practice to isolate and engage the TVA. Don’t get discouraged if you don’t feel it immediately.
- Combining TVA exercises with other core strengthening exercises will help you get the best results.
- By prioritizing the deep core muscles like the TVA, moms can achieve a stronger, more stable core, promote postpartum recovery, and create a foundation for a healthy and empowered body.
Pressure Control and Diaphragmatic Breathing: How they can help the Mom Pooch
Building upon the importance of the core muscles, understanding pressure control and breathwork (diaphragmatic breathing) becomes even more crucial. When you engage the TVA with a gentle inward draw, you create a controlled pressure within your abdomen. This pressure, combined with proper breathing, plays a vital role in core stability and overall well-being. Diaphragmatic breathing, where you breathe deeply in a 360 degree fashion rather than your chest (or even just your belly), utilizes the diaphragm muscle that sits just below your lungs. By engaging the diaphragm alongside the TVA, you create a natural support system for your core, promoting better internal pressure management and further aiding in postpartum recovery and overall core function. To learn more about diaphragmatic breathing – check out this article.
Understanding Internal Pressure: Key to Core Healing
Managing your internal pressure system plays a crucial role in healing diastasis recti and promoting a strong core. Think about your recent workouts and how you’re breathing. Are you inadvertently holding your breath or pushing your belly outwards while trying to engage your abs? This can actually work against your goals.
Here’s the good news: By focusing on proper breathwork and core engagement techniques, you can train your muscles to work in a way that supports your diastasis recti healing and helps you achieve a more toned and stable core.
Changes we can make:
- Focus on Diaphragmatic Breathing: Breathe deeply from your belly, not your chest. This engages your diaphragm and promotes optimal internal pressure.
- Engage Your TVA (Transverse Abdominis): This deep muscle provides natural support without forcing your abs outwards. Practice gentle inward draws to engage it.
- Listen to Your Body: Focus on proper form and controlled movements during exercise. Avoid holding your breath or straining your abdominal muscles.
By making these adjustments, you can create a more favorable environment for your diastasis recti to heal and achieve a healthier, stronger core.
3 Beginner Exercises to Flatten Your Postpartum Tummy (the Mom Pooch)
The transverse abdominis (TVA), often referred to as your “inner corset,” plays a vital role in core stability and postpartum recovery. Unlike the six-pack muscles that contract with a visible movement, engaging the TVA is a subtle action. Starting with your TVA strengthening is the first building block to your exercise routine. Once you master how to contract and tighten your deep core muscles, you can apply it to almost any exercise to build and strengthen your core.
Here are 3 beginner exercises to help you feel and strengthen this important muscle:
1. Draw-ins:
This exercise helps you isolate and engage the TVA with minimal movement. Here’s how:
- Lie on your back with knees bent and feet flat on the floor.
- Relax your belly and imagine zipping up your core from the inside.
- Release your breath, focus on drawing your navel inwards towards your spine
- Breathe normally while maintaining this gentle inward draw.
- Hold for a few seconds (start with 5 seconds and gradually increase as you get stronger) and then release.
- Repeat 10-15 times.
Tips:
- Don’t confuse this with sucking in your stomach. The movement should be subtle
- Imagine you’re trying to hug your trunk gently towards your spine.
- You should feel a slight tightening in your lower abdomen, but your back should stay flat on the floor.
2. Heel Slides:
This exercise incorporates a slight leg movement while focusing on TVA activation. Here’s how:
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core by exhaling and then drawing your navel inwards (wrapping your body).
- Slowly slide one heel away from you, keeping your other foot flat on the floor.
- Stop just before your lower back starts to arch and slide your heel back to the starting position.
- Repeat with the other leg.
Tips:
- Maintain a neutral spine throughout the movement.
- Focus on drawing your navel inwards, not on lifting your hips off the floor.
- Keep the movement slow and controlled.
Remember, consistency is key! Aim to perform these exercises 3-4 times a week for optimal results. As you get stronger, you can gradually increase the difficulty by holding for longer durations, adding small weights, or progressing to more advanced exercises.
3. Arm Raises
- Lie down on your back with your knees bent.
- Begin by engaging your core muscles, pulling your belly button towards your spine to activate your abdominal muscles.
- Slowly raise both arms towards the ceiling, keeping them straight and in line with your shoulders. Focus on using your abdominal muscles to control the movement.
- Continue raising your arms overhead while keeping them in line with your shoulders and maintaining a neutral spine position on the mat.
- Slowly lower your arms back towards the starting position. Avoid arching your back off the mat.
- 10-15 repetitions, focusing on controlled and smooth movements throughout.
Tips:
- Keep your neck relaxed and avoid straining or lifting your head off the mat.
- Breathe steadily throughout the exercise, exhaling as you raise your arms and inhaling as you lower them.
- Focus on maintaining a stable and engaged core throughout the entire movement to maximize the effectiveness of the exercise.
Variations:
- To increase the challenge, you can hold light dumbbells or resistance bands in your hands while performing the shoulder flexion movement.
- If you have lower back discomfort, you can place a small towel under your lower back for added support during the exercise.
Seeking Professional Help for Postpartum Tummy Concerns
If you have lingering concerns or challenges with your postpartum tummy, don’t hesitate to seek professional help. Your doctor and a physical therapist specializing in postpartum care can both be a valuable resources.
Dr B Wrap Up
Embracing Your Postpartum Body
Embracing your postpartum body goes beyond just achieving a flat tummy; it’s about celebrating the incredible journey of motherhood. Whether you’re working on addressing diastasis recti, regaining your pre-pregnancy shape, or simply navigating the physical changes that come with motherhood, remember to be kind to yourself. Prioritize self-care in all aspects – physical, mental, and emotional. Remember, your postpartum journey is unique, and every step forward is amazing progress!
