How to Get Rid of the “Mommy Pooch”
The Infamous “Mommy Pooch”
What even is the mommy pooch?? I honestly dislike this term because it insinuates that there is a “problem” with how you look. The first thing I want momma’s to know is that your body is AMAZING. And the fact that it just grew a human is an absolute miracle. Your body has stretched and changed and made room for the little one to grow healthy and strong preparing for this world. So your “mommy pooch” is nothing to be ashamed of.
The other thing to keep in mind is that it is not about body fat. Sure, it might have a little to do with it….but time and time again I hear momma’s say “I have lost the weight but I just can seem to lose it around my belly!”. So no matter how much cardio you do or how much you try and cut your calories, it may not go away. This is because you haven’t taught your body how to pressurize properly, engage the right muscles, and how to load the musculoskeletal system in a biomechanically proper way!
I’ll say it again, the mommy pooch is not something to be ashamed of. But, I do think it is important to address and to work on. It is vital to learn retrain these muscles so that you are strong and confident and even prevent further injury due to lack of core control and pelvic control! The mommy pooch is a sign that there is an improper pressure distribution in the abdomen/trunk that can be caused from:
improper breathing patterns
poor Transverse Abdominis (TVA) contraction
no pelvic floor control
posture (lumbar lordosis - excessive curving of low back)
trying to “suck in” or wearing too tight of leggings/pants
But why does it pooch out?
There are 2 main core muscles that we will discuss: Rectus Abdominis and Transverse Abdominis. When you have a growing belly, the rectus abdominis (the 6 pack muscles and the most superficial) will separate to allow for growth to happen. Over the course of several months, they become weak (which is normal!!) The transverse abdominis is the deepest core muscle and wraps around the abdomen to the low back and acts as the “corset” muscle. The transverse abdominis comes together in the middle of your abdomen to what is called the Linea Alba. The Linea Alba is tendinous connective tissue and is where the diastasis or “pooch” happens because it is weak from poor muscle contraction/control. So the abdominal pressure will take the path of least resistance, which in this case is the linea alba!
The goal with the breathing techniques and proper core engagement is to correct the pressure distribution and engage the deep core muscles and pelvic floor in order to regain strength of the linea alba and core muscles.
So what should you do??
It starts with the breath. Learning how to properly use the diaphragm and pelvic floor in unison with the inhale/exhale and knowing how to engage your deep core muscles (specifically the TVA) is absolutely vital! Here is a link where I go in depth of how to find and contract the TVA.
What Next?
This video is the first step in healing the mommy pooch. Once you can properly activate the diaphragm, pelvic floor, and TVA, then it is time to start progressing to core exercises! Some examples of good core exercises to progress to include:
bird dog
modified plank
marches
bridging
seated pillow squeeze
There are a variety of exercises that can help heal the diastasis and sometimes we do need more LOAD to help heal it. So if you find yourself not making progress or you can’t seem to get the hang of it, find a postpartum corrective exercise specialist near you who can help guide you through it! During an appointment with you, you will learn exactly how to engage the right muscles, address pelvic floor issues related to postpartum recovery, find a core routine that is fit just for you, and feel confident in doing functional activities and exercise!
You are an amazing mom. And your baby is lucky to have you. Give yourself some grace and allow yourself to heal patiently and properly. You got this!!
Mind Body Core
If you’re looking for true healing, Mind Body Core is a great place to take you there! MBC has a full 12 week Diastasis Recti program along with bonus material to successfully heal your deep core, pelvic floor and beyond. Click the button below to learn more!