Ab Workouts to Get Rid of Your Mommy Belly

After having a baby women always end up with a stretched out tummy and often look like they are three months pregnant. If you have recently been sent home from the hospital after giving birth please consult with your doctor before beginning a postpartum exercise routine. Most hospitals send new moms home with a exercise guide. Make sure you follow the guide that your hospital and doctor gave you if it has been less than three months since your baby was born.

Once you have recovered from giving birth and your ob has told you that you are healthy enough to exercise you can incorporate this easy ab workout in your regular fitness routine to flatten your mommy tummy.

Abdominal muscles

Approximately 30% of women who have given birth experience a separation of the abdominal muscles called diastasis recti. During pregnancy the two right and left sides of the rectus abdominis-the “six-pack” muscle-spreads apart at the body’s midline, the linea alba. Normally this condition corrects itself after the baby is born but for some women this mommy belly stays with them for years after giving birth.

How can you tell if you have diastasis recti?

If you have this condition you will have to work extra hard to flatten your tummy. But this is correctable as long as you do the right abdominal exercises.

To test for diastasis recti first lay down on your back with your knees bent and your feet flat on the floor. Relax your head and shoulders and place your fingers (palm facing you) just above your belly button.

Related  Easy Home Workouts with Homebody DVD

Lift your head, neck and shoulders off of the floor slightly as if you are doing a basic crunch. If you can place one or more of your fingers in a gap between your abdominal muscles that is the diastasis. You will feel the muscles close in around your fingers as you lift your head and neck. Don’t lift your shoulders up too high.

You can repeat this test in two other places, directly below your belly button and a couple of inches above the belly button. If the separation is one or two finger lengths then you are safe and do not have diastasis recti. Some women with this condition can have up to a ten finger gap. But don’t panic, because this is correctable.

Abdominal exercises to get rid of your mommy belly and fix a diastasis recti

A basic crunch does help strengthen the abdominal muscles although doing this alone will not correct a diastasis. Most experts including Julie Tupler, inventor if the Tupler Technique reccomend binding the tummy along with abdominal exercises to fix a diastasis. She also recommends specific mummy tummy exercises.  This does help, although not everyone can afford the expensive Diastasis Rehab Splint® offered on the Tupler Technique website. Using a simple waist trimmer or slimmer belt during your exercise routine will produce the same results. Below is a great mommy belly workout that will help you get rid of your mom belly.

Bicycle Crunch

The bicycle crunch will strengthen and tighten the transverse abdominal muscle and the obliques. Lay down on your back with your knees slightly bent. Place your hands behind your ears and slowly lift up while bringing your knees one at a time up to your chest. Rotate your knees like you are riding a bicycle. Repeat this for sixteen reps.



Pulse Up Crunch

This crunch helps strengthen the lower abdominal muscles. Lay down on your back with your legs up in the air. Make sure you have a slight bend in your knee. Lift up your back with your arms strait and reach for your toes. Repeat this for sixteen reps.



Swiss Ball Pike

Working out with a fitness ball will give you a tighter and stronger core. Put your feet on the ball with your hands on the floor. Bring the ball toward you with your feet. Repeat for sixteen reps.



Side Plank

Side planks help strengthen your core muscles including those on your back. Lay down on your side and lift yourself up off of the floor. One arm should be resting on the floor while the other one is either up in the air or you can place your hand on your hip. Keep your body raised off of the floor for at least 20 seconds. Repeat this on your other side.



I do these exercises every evening before I go to bed in order to keep my core strong and my mommy belly tight. Doing this workout 3-5 days a week will also produce similar results. Make sure you consult with your doctor before attempting any fitness routine.

Related  Workout Ideas for Busy Moms

Looking for more exercises to get rid of mommy belly? Check out the articles below:

Belly After Baby: How to Get Rid of Your Mummy Tummy

Safflower Oil for Weight Loss

4 Safe Pregnancy Exercises

How to Get Rid of Unwanted Belly Fat After Having a Baby

6 Ways to Flatten your Mommy Tummy






Link to this post:

<a href="https://healthymomsmagazine.net/2012/01/ab-workouts-to-get-rid-of-your-mommy-belly.html">Ab Workouts to Get Rid of Your Mommy Belly</a>

0/5 (0 Reviews)

14 Comments

  • Jessica Heights , January 26, 2012

    Hmmm, maybe I had better go do some of these… 😉

  • Full Time Mama , January 26, 2012

    I can definitely do some of these, and probably should start planning them in too. While I've lost all of the baby weight, I do still have a bit of the baby tummy there… If I could tighten it up a bit, that'd be great! Thanks! =)

  • Helene , January 26, 2012

    I was lucky enough to avoid that muscle separation but my belly is so much jigglier than before I had kids (obviously!) I've heard planks are supposed to be really good to help strengthen your tummy after having a baby! Thanks for these tips!

  • Cascia Talbert , February 3, 2012

    Wendy Powell said, “Hi there, you don't always need a splint at all (depends on the severity of the diastasis) but if you do have a gap, some move (such as crunches!) are really not at all suitable. A plank can be a great core exercise but again, a full plank will not be effective with a diastasis gap of 2-3 fingers or more… you need to progress gradually to these moves with specific techniques to strength the transverse in a way that will pull the rectus muscles back in & together, not push them further apart (which is what crunches will do)The MuTu System programme does exactly this. There is a ton of free information at mutusystem.com explaining all this with advice, free reports & videos!”

  • Cascia Talbert , February 3, 2012

    Wendy, I had to remove your comment because your name led our readers to a site intended to solicit them. You made a good point and if our readers are interested then they should google your site. I recently learned that if you want a flatter tummy you must pull in your belly button while you are doing your ab exercises. After I started doing this I have noticed a considerable difference. If you are lying on your back while doing crunches try to get your back as flat to the floor as possible and suck in your tummy. This will work the transverse abdominal muscle and help you get a flatter tummy faster.

  • Shonda , February 19, 2012

    These look great! I'm going to try them this week. I'm 9 months post partum and I've lost about 25 lbs, but I have this tummy that I want to get rid of. Thanks for posting these videos.

  • Anonymous , July 11, 2012

    I've been doing a lot of research on closing a diastasis, and almost every site states that crunches are the worst thing to do. I have found that most sites recommend very simple exercises such as pelvic tilts and head lifts especially for the first six weeks of rehabilitation. I am skeptical of the Tupler technique, as I feel that it costs a lot and may not actually be practical for me. In any case, talk to a healthcare specialist before beginning any program.

  • Kelley Johnsen , September 17, 2012

    I was looking for something new to spark my routine, Thanks.

  • Cascia Talbert , September 18, 2012

    Kelley, I am glad you found this helpful!

  • GodchickwithMS , September 18, 2012

    I have a 3 finger diastasis gap, and have only had one full-term pregnancy, which ended in a brutal emergency c-section. At my recent yearly physical, my Doctor laughed when I said I look like I am 3 months pregnant, despite having given birth in 2003! She said I will NEVER have a six-pack ever again! She depressed me 🙁
    I will definitely try these exercises, as I believed my Doctor when she said nothing could be done. Thanks!

  • Cascia Talbert , September 18, 2012

    GodchickwithMS, Don't give up! You can close your gap with the proper exercises. These should help.

  • KLH , October 5, 2012

    Cascia,
    I can see that your intention is a good one, but I wish you would do some more research. As one of your commentators earlier pointed our, crunches are NOT only not recommended if you have a diastasis, but are to be avoided as they could worsen it. Please be careful what you are recommending to women who may have this condition. I know firsthand that doing the wrong exercises can be very bad for this condition.
    There is plenty of good, free information about how to strengthen the transverse abdominis and close the diastasis.
    Thank you for your consideration.

  • KLH , October 5, 2012

    Cascia,
    I can see that your intention is a good one, but I wish you would do some more research. As one of your commentators earlier pointed our, crunches are NOT only not recommended if you have a diastasis, but are to be avoided as they could worsen it. Please be careful what you are recommending to women who may have this condition. I know firsthand that doing the wrong exercises can be very bad for this condition.
    There is plenty of good, free information about how to strengthen the transverse abdominis and close the diastasis.
    Thank you for your consideration.

  • Anna Wright , January 16, 2017

    Is that wants to do in regular basis or at alternative days, this would be tuff for weight bearing person like me!

Comments are closed.