Everybody wants to look good but did anyone tell your mommy belly? Well if they did, it wasn’t taking any notice. So, in this post I’m going to be talking about how to reduce mommy belly. I’ll be looking at how and why it occurs, even though its name should give you a few clues.
I’ll also be talking about the best types of exercises to help you rehabilitate those tired lower core muscles and tighten up the connective tissue. My years of been teaching sports and fitness for over 40 years and If I had a penny for the amount of times My years of been approached by ladies, wanting to know how to reduce their tummy pooch or often known as (Mommy belly) I would be a very wealthy man.
How to reduce mommy belly.
So, how to reduce mommy belly? Well let’s start by saying the best way forward isn’t going to be sit-ups and crunches or any exercise that promotes the pushing out of the core muscles. The approach needs to be totally different, let me explain why. I don’t want to seem harsh in my wording but My years of used the term mommy belly because It’s a problem that a lot of postnatal women face.
The problem lies with the thinning and separation of the linear alba, which is the connective tissue that connects the centre of your abdominal muscles. This can cause problems with how you’ll look in and out of your clothes but more importantly it can cause incontinence issues.
My research as also pointed out that some men can suffer from Diastasis recti and guess what? Men don’t get pregnant! So, this tells me that yes if you’re going to be pregnant you’re going to have some degree of diastasis but it’s not limited to pregnant women.
Diastasis recti low down.
The basic fact is that we demand a lot from our core and unfortunately some of the basic daily chores can and will make your Diastasis worse! Now the reason for this is simple, when we make the smallest of movements we engage the use of our core muscles. When your core muscles engage they can push outwards, which is normally fine, unless you have diastasis recti problem of course!
Diastasis recti usually shows itself as a bulge and that bulge can affect various parts of your abdominal wall, it could be high, in the middle or low, just above the pubic bone.
Before, we can focus on how to reduce mommy belly (Diastasis recti) we need to be able to find it. One of the best ways to locate your diastasis recti is to lie on the floor on your back and pinpoint where you can see the bulge in your abdominal muscles. When you have located this point, gently push your fingers into the centre of the bulge.
Normally your abdominal muscles would be very taught and no gaps would be felt. But due to your diastasis recti you should be able to feel a gap and be able to measure the gap with your fingers. This will give you a good idea of how stretched the connective tissue as become.
The answer to your question is no. Not only does diastasis recti affect women who are not pregnant. But it can also affect men too! Yes going through pregnancy can and will cause you to suffer from a diastasis recti. But incorrect abdominal exercises can also cause the problem. Hence, men and women who have not gone through pregnancy can also suffer from mommy belly.
The best ways to reduce your diastasis recti.
So, how are we going to regain control of our body? Well we’ll need to be aware of the types of exercise we do, because some exercises will help us to achieve our goal which is to reduce the gap in our abdominal wall. But if we get this wrong, we can make the gap wider. And cause our tummy to protrude further. I would like you to try a few simple exercises that should improve your pooch over time. The first exercise is:
Outs and ups.
The best way to perform this exercise is as follows: Lie on your back with your arms at the side of your body and your head firmly on the floor. Keeping your legs together bend your legs and pull your knees towards your chest, then push upwards lifting your hips from the floor, as if you are trying to push the ceiling upwards. This is an exercise My years of picked up through many years of training and found it to be very effective for tightening the abdominal without overloading the core.
Bicycle sit ups.
This is another great exercise for your core, that will reduce your mommy belly. The only downside to this exercise is that some of my students have complained about back spasms. Now, this is something I haven’t experienced myself. So, be careful especially if you have any back problems. To perform this exercise properly you should be lying on your back with one leg straight and one leg bent. Your hands should be touching your temples, it is very important that you don’t grab the back of your head. This is because you could strain your neck during your workout.
When your hands are positioned correctly, you should start the exercise by having your opposite elbow touching the bent leg. Keep your elbows pointing outwards and co-ordinate your legs to go from being bent to being straight. Twist from your waist, to make your elbow touch the opposite knee. One more word of advice, try to keep your eyes gazing upwards, this will also help to avoid any neck strain.
- Pelvic floor exercise.
I have also discovered performing pelvic floor exercises can also help to reduce mommy belly. This is due to how the exercise is performed, let me explain. To perform this simple but beneficial exercise, lie on your back, on the floor. Once in position, place your hands comfortably at the side of your body. Bend your knees, making sure you keep your feet flat on the floor.
Whilst in this position press your heels firmly on the floor, clench your buttocks and push your hips upwards. This will benefit your mommy belly and your gluteus-maximus. This exercise can be performed pre and post child birth, depending on your ability. Please start with low repetitions, I would advise you start with 20 reps and adding 20 reps per week. But remember slow and steady is the key!
Working from the inside out.
During pregnancy, it’s very easy to add on the extra pounds. You’ll need to take all things into consideration if we’re trying to reduce the diastasis recti. A healthy lifestyle and the correct type of exercise will give you the results you have been searching for. There’s quite a lot of foods on the market that will help to reduce belly fat. Or encourage your body not to store excess calories, such as:
- Yogurt – Introduce good bacteria to your body and encourage your body to reduce bloating.
- Green tea – A natural way to speed up your metabolism and reduce body fat.
- Avocados – A cancer beating, weight loss food.
- Berries – Rich in antioxidants and known for helping to increase blood flow.
Change what you eat, exercise regularly and change your body shape. I’m pretty sure you’ve heard it all before but you need to take action to get results. Your body will adapt to whatever you have been doing for the past seven days. So, make your next seven days positive ones!
How to reduce mommy belly – the conclusion.
If you’re trying to achieve weight loss or weight gain, it will require work, it doesn’t matter what it is. My years of given you strict guidance on how to reduce mommy belly and I hope you will take the necessary steps to take control of your body. My years of chosen the route of target specific exercise and a change of lifestyle to achieve our goal.
But for the more privileged ones among us, there’s always plastic surgery. This would be the extreme option and I’m not promoting that option. Take the time to make subtle changes for maximum effect!
I hope you have found my instructions easy to follow. If, you have any questions or comments please leave them below and I will answer them as soon as possible. Or if you’ve enjoyed the read, please share it!
Your health matters!