Why the Mommy Pooch?
Hey Friend!
In a world of body acceptance, women still struggle with the “mom pooch” post-baby. And as much as we would like to accept and move forward, the truth is, women care what they look like and how we feel.
The Fourth Trimester
If you are fresh out from having a baby, the mom pooch may be accentuated by postpartum swelling, the uterus has not contracted back to its original size, your abdominals are still stretched from the growing baby, and you may have some increased fat stores onboard to help nurture the growing baby.
Months or years Postpartum
If you are months or years postpartum and still struggle with that mommy pooch, some things to consider:
- Did you have a flat stomach before having a baby?
- How well is your inner core system working (pelvic floor, deep abdominals, diaphragm)?
- Are you able to contract the transverse abdominis (the inner abdominal muscle that helps flatten the tummy)?
- Are you holding your breath or sucking your abdominals in all day?
- What does your posture look like? Is the way you are standing and sitting preventing your abdominals from being able to activate in the ideal range? (Do you hunch over? Do you overextend your back?)
- Have you put in the time to strengthen your core?
- What does your diet look like? Are you eating healthy foods that support less fat around the middle?
- Are you drinking enough water throughout the day and staying hydrated?
- Have you done scar tissue mobilization to help decrease the scar adherence causing the C-Section “shelf”?
- Do you have a diastasis recti? What does the gap feel like? How about the tension of the tissues under your fingers?
All these things play a part in getting rid of the mommy pooch.
3 exercises to help improve your mommy pooch
90:90 Breathing- Getting the system to fire
Lie on your back with your feet on the wall so that your hips and knees are at a 90-degree angle. Put a towel roll or ball in between your knees to squeeze. Inhale: belly, side, and back expands (pelvic floor relaxes). Then exhale forcefully through pursed lips (like your blowing the seeds off a dandelion) followed by squeezing the towel roll, lift your pelvic floor, and tighten your lower abdominals (bringing hip bones together). Make sure you keep your quads, hamstrings, and butt relaxed through this exercise. Repeat through 10 breath cycles.
Bird Dog
Begin in a hands and knees position with knees under your hips and hands under your shoulders. Head should be in line with your trunk.
Exhale and tighten your pelvic floor and lower abdominals by pulling your hip bones together. Raise your arm off the ground and reach out in front of you while simultaneously raising your opposite leg straight behind you. Pretend you have a cup of water on your back and you do not want to spill it. Alternate arms and legs 10 times each side. *Important to watch for doming of your abdomen.
½ kneeling Rotations
1/2 kneeling position with inside leg down. Place a band or pulley system at chest level (in ½ kneeling position). Grab onto the band with both hands.
On the exhale, rotate your body to bring your arms to midline. Watch to not hike your hip on far leg. Perform this rotation 10 times and then switch sides.
This is only a start to rehabbing your core!
Did you know that I am launching a 6-week course to help moms rehab their cores postpartum? If you want to know more, email me or DM on social!
Follow me on social @drtarynkilty
