Let's talk about the dreaded mommy pooch.
The words can send chills down any mom or expectant mom's back. Carrying a child is no easy feat. It doesn't seem fair we also have to worry about our bodies going back to normal afterward.
Unfortunately, pregnancy tends to change a woman's body, not for everyone but for many. One of the biggest concerns is the mommy pooch. No one wants their tummy to pooch out and have the muscles in their abdomen separate, but it happens.
Thankfully there are ways to help prevent this condition and ways to help correct it post pregnancy. This condition is also called diastasis recti, which means there is a separation of the stomach muscles that is about 2.7 cm or greater between the two sides of the rectus abdominous muscle.
No matter what the technical term, the condition really, really sucks. Some try diet and exercise it off, but there are exercises that can actually make it worse! It has become a pretty common problem among women, and there are many treatments and ways to prevent it now...Thank GOD!
If it is severe enough, women who don't want to do at home preventative measures and treatments there is always the "mommy makeover", if their into elective surgery.
12 Kinesio Tape On The Belly
Kinesio tape is something many athletes all over use to help with healing muscles and holding them together. There are many varieties out there and they can be left on for days at a time.
Using it on a pregnant belly aids in keeping the ab muscles together to help prevent the separation of the muscles. The tape not only helps keep the muscle walls together, it also provides belly support and helps with back pain! Lots of perks using this method.
I know all pregnant women wouldn't mind having some extra belly support, that is also keeping those muscles together! When purchasing kinesiology tape many brands come with instructions that will tell you how to put on your belly correctly.
11 Don't Do Ab Exercises While Pregnant
Many people think that ab exercises are the way to prevent the mommy pooch. And doing these exercises while pregnant will prevent the dreaded mom pooch, right?
Well, that's not necessarily the case.
Many of these ab exercises can actually cause the belly to protrude even more (and it can happen even if you are not pregnant) and the protruding belly will cause the ab muscle to pull apart.
Moms-to-be should avoid many of these ab exercises, like crunches and sit-ups, since they cause the muscle to contract and get smaller. And when this happens the muscles bulge outward in the middle, thus causing the pooch, or making it worse.
10 Make Sure To Always Roll Out Of Bed
Any woman who has been pregnant, or is pregnant, knows that getting up from a sitting position or lying down position can be hard to get back up.
The bigger the belly, the harder it is. And it makes sense, that big old' belly throws our body off balance. Many women don't know or perhaps don't realize that getting up the wrong way can actually separate the ab muscles.
While it can be quite difficult to roll over when you have a big belly, it is the best way to get up when you are lying down. When laying down it is best to roll over to your side, then sit up and get up.
It is also better instead of just laying down, to sit, roll on your side and put your head on the pillow, then move to your back. This prevents the separation of the abdominal muscles.
9 No Coughing Or Sneezing... Wait What?
Coughing or Sneezing can cause ab muscle tearing when pregnant. This may have some you of wondering, well how can I not cough or sneeze while pregnant?
The fact is you can not. Everyone is going to sneeze, laugh, cough, or even strain when constipated. What a pregnant gal can do is protect her belly when she feels these coming on by pulling the belly button back to the spine before doing anything strenuous.
Of course, a pregnant woman shouldn't be doing certain things that put a strain on the belly anyway. Things like carrying items that are too heavy are not good fro a pregnant woman. If it has to be done, just try and remember to protect your tummy and back by pulling that belly button in!
8 Breathing Exercises Are A Must
Breathing exercises and techniques can be very beneficial in aiding in the loss of the mom pooch and is one of the best exercises you can do.
The diaphragm is the most important muscle when it comes to fixing the tummy from all it goes through after pregnancy. The mom pooch is not caused by pregnancy only, but also by improper alignment and breathing.
There is one breathing exercise in particular that works great. It is called the vacuum. It is relatively unknown but is one of the best exercises for getting a flat tummy and preventing the mom pooch.
To perform the vacuum simply blow all of the air out from your lungs. Then suck in your stomach as much as you can for 10 seconds. You can do this while standing, or while on all fours. The back needs to have a little curvature to help with the vacuum.
7 Improve Posture
Good posture is so beneficial for many reasons. Good posture can help with aches and pains as well as helping to prevent the mommy pooch.
Good posture is not just when standing either, good posture needs to happen while sitting as well. There are proper ways to sit as well as stand while pregnant, that will aid in the prevention of the mom pooch.
When standing it is best to keep your head up straight, with your chin in, shoulder blades back, chest forward. Also, keep your knees straight, but don't lock them, pull your stomach in and butt tucked in.
When sitting keep your shoulders back, back straight and butt touching the back of the chair. It is good to use back support while sitting. There are pregnancy pillows available, or even a rolled up towel can work.
6 Wrap Belly With Saran Wrap
There are many belly wraps out there which are designed to help get rid of the mom pooch and unwanted fat.
You will simply need some saran wrap and a few ingredients. There are many different "recipes" for these belly wraps, and many of the items you will have at home already. It is best to keep the wrap on overnight. After putting it on, sit with a heating pad on it for 30 minutes to an hour to help promote the fat burning.
One recipe that works well is used with ginger. You will need grated or powdered ginger, saran wrap, elastic bandage, 4-5 tbsps of lotion, and a towel. Mix the ginger and lotion together, put a warm towel on the belly for 5 minutes, then apply lotion mixture. Wrap in saran wrap and bandage. Leave on for at least 6 hours.
5 Post-Baby Ab Exercises
Ab exercises can definitely help get rid of the pooch. There are many exercises that can help, but they must be done properly or they can cause the pooch to worsen. Simple crunches and sit-ups can cause the pooch to protrude more, which no one wants that!
There are some ab exercises that are specifically designed to target the mom pooch.
The pelvic tilt is a great ab workout and not hard to do. Lie on your back with your knees bent and a pillow between your knees and under your hips. Arms are at your side while the feet remain flat on the floor, inhale, then exhale while draining your abs in as well as tucking the pelvis under you, squeezing your butt while doing a kegel.
It sounds like a lot, but this is a very simple and effective ab exercise.
4 Walks With The Baby
One of the best ways to get your 30 minutes of exercise in daily is by walking. There are many health benefits to walking for at least 30 minutes a day, pregnant or not. When walking the ab muscles have to work to help support the spine, which helps tighten and tone the abdominal muscles, thus preventing the dreaded mommy pooch.
While doing any exercise, walking, resistance training, or whatever, it is best to pull the belly button into the spine to help strengthen the abdominal muscles as well as protecting the back. If walking or weights are not the right exercises for you, there many other fun ways to get that 30 minutes in a day. So make it a habit of going for walks with the baby on a beautiful summer morning.
3 Cook And Eat Clean
Nutrition and healthy eating is a very popular topic these days.
Eating clean, staying away from GMO's and chemicals is what we are now being told to do. Eating clean and healthy is also very beneficial to losing the mommy pooch.
Many processed foods and junk food will make you more bloated, and cause you to gain more fat. The last thing anyone wants when trying to get rid of the pooch is to add to it! Eating vegetables, fruits, and organic meats help reduce bloating and fat around the stomach, thus helping to remove the mom pooch.
Eating a few small meals day, 5 or six, every 2-3 hours is also recommended. This helps stabilize blood sugar levels and keep cortisol levels from rising. Cortisol is known to cause weight gain, especially around the belly.
Resistance training is a great way to help with the mommy pooch. It helps boost the metabolism and carve out muscles.
There is a misconception that resistance training or weight training will cause a woman to bulk up. With resistance training, it actually defines and slims down the muscles, including the ab muscles.
When doing any of the resistance training exercises keep the belly button pulled to the spine, as this will keep the ab muscles engaged and working the whole time. When starting to use weights, start off with light weights. 5 lbs should do the trick, then you can increase the weight when feeling stronger.
Many of the arm exercises with light weights will help the ab muscles and help burn belly fat, getting rid of the mom pooch. It is best to do resistance training at least 3-4 times a week.
1 Make 30-Minute Exercises A Daily Routine
Many people think ab exercises are the way to go, and while some of them can be beneficial and helpful to the tummy, some of these exercises push the ab muscles out more causing the pooch the worsen.
Cardio is actually a really great way to help get rid of that dang pooch. And if not, there are so many fitness programs available you can try instead. There's jogging, dancing, hiking, and sports. If those aren't the right cardio exercises for you, there's always a good workout program out there to invest in.
Just be sure when doing the cardio, try and keep your belly button pulled to the spine. It helps work the abs (helping to get rid of the pooch), and protect the back.