Effective Exercises For Pouch: Say Goodbye To Your Mommy Pooch With This Ab Workout
Getting rid of the mommy pooch is a goal for many, yet it often feels just out of reach. The truth is, effective exercises can make a world of difference in tackling this stubborn area.
This article brings to light proven strategies and specific exercises that target the lower abdominal muscles with precision—crafted to help you say goodbye to your mommy pooch for good.
Serg Bayracny knows his stuff. With a Master’s degree in Physical Education and over ten years coaching strength sports and fitness, he’s no stranger to helping women reshape their postpartum bodies.
Drawing from extensive experience and education, Serg has pieced together an optimum ab workout designed specifically for postnatal recovery. Ready for change? Exercises For Pouch could be your first step toward visible results.
Key Takeaways
- Start gentle to heal your core after having a baby, focusing on deep belly muscles.
- Do the workouts three times a week and mix with healthy eating and water for best results.
- Talk to a personal trainer who knows about prenatal and postnatal bodies for safe exercises.
Understanding the Challenge in Getting Rid of Mommy Pooch
Losing your mommy pooch is tough. After giving birth, your body changes a lot. Your tummy may have stretched-out soft tissue to make space for the growing baby. This can lead to separated abdominal muscles, known as diastasis recti abdominis.
It’s not just about belly fat; it’s about healing the connective tissue and regaining core strength.
Exercises For Pouch helped me shape my abs postpartum.
I learned that you can’t rush this process. Healing core dysfunction takes time and patience. You might want to jump right into crunches or sit-ups, hoping they’ll fix everything fast.
But these moves could put too much pressure on your weak spots and slow down your recovery instead of helping it.
Essential Exercises for Mommy Pooch
To get your belly tight after having a baby, you need the right moves. These Exercises For Pouch will help you work on that mommy tummy from all sides.
1. Arm Rotation Knee Lift
Start by standing straight with feet apart. Stretch your arms out to the sides at shoulder height. Now, turn your upper body right and lift your left knee towards the chest. Next, switch sides.
Keep doing this, like you’re drawing big circles in the air with your hands while lifting knees high one after another. This move targets deep stomach muscles and helps tone them after pregnancy.
Keep breathing steadily as you do this exercise. Lifting knees high works on losing that mommy belly pooch by engaging core muscles deeply. It’s a simple yet powerful way to start getting back into shape postpartum without needing any special equipment or going to a gym.
2. Bodyweight Front Slam
The Bodyweight Front Slam is a powerful exercise to shape abs postpartum and lose your mommy pooch. You pretend to slam a heavy object down with all your might, but without holding anything.
This action makes you use your core muscles hard. It also helps heal core dysfunction. Your feet stay hip-width apart while you quickly lift your arms above your head and then forcefully bring them down as if throwing something heavy on the floor.
This move targets the deep core muscles and promotes overall core strength, making it one of the best exercises for getting rid of that mommy pouch. Plus, it’s safe for those who had a c-section because there’s no equipment needed.
Lift, slam, feel the burn – every slam is a step closer to losing that mommy pooch.
Next up: Celebratory Hip Thrusts keep building that strength in fun ways!
3. Celebratory Hip Thrust
Celebrate every workout win with the Celebratory Hip Thrust. This move will have you lie on your back, knees bent, and feet flat on the floor. Now exhale hard, push through your heels, and lift your hips off the ground.
Imagine trying to touch the ceiling with your hips. Keep abs tight and press down through shoulders and arms for extra power.
This exercise not only targets deep abdominals but also strengthens your glutes and hamstrings — areas often overlooked post-pregnancy. As someone who has guided many women in their fitness journeys post-baby, I’ve seen firsthand how effective hip thrusts can be in improving core strength and reducing lower back pain.
Moving onto our next essential exercise…
4. Ear to Knee Side Bend
Moving from the celebratory hip thrust, next up is the Ear to Knee Side Bend. This exercise targets your obliques and helps reduce that mommy pooch. Stand straight with feet apart.
Reach one arm over your head towards the opposite side, then bend at your waist, bringing your ear down towards your knee. Make sure to not let the other hand touch the floor.
I’ve done this move many times in my sessions, and it’s great for focusing on those side muscles of your tummy. Keep your abs tight as you bend and slowly return to starting position.
This will make sure you’re working all the right spots without any strain on other parts of your body. Do this on both sides to keep things even, and watch how it strengthens those core areas over time!
5. Bodyweight Windmill
Bodyweight Windmill is a great exercise for your core muscles. Start by standing with your feet wide apart. Hold your arms out to the sides at shoulder height. Turn one foot out 45 degrees.
Now, bend at the waist and slowly lower your body to one side, reaching toward the floor outside your foot. Your other arm goes up in the air straight above you. Then come back up and do it again on the other side.
I’ve tried this move many times in my workout routines to target deep core muscles. It does not just work on getting rid of mommy pooch but also improves flexibility in your waist and hips.
The beauty of it is that you need no equipment—just space to stretch out your arms and legs widely. Each time I practice this windmill motion, I make sure my movements are slow and controlled to avoid any strain or injury while maximizing its benefits on my midsection and improving overall strength in those hard-to-reach areas around my belly button.
6. Air Bike
Moving from body twists and turns, the Air Bike is another great move to target your core. Lie on your back with hands behind your head, lift your shoulders off the ground, and pedal in the air like you’re riding a bike.
Bring one knee toward your chest while twisting so the opposite elbow meets it. Swap sides each time to mimic cycling. This exercise hits deep abdominal muscles hard.
The Air Bike: A powerful tool in getting rid of mommy pooch.
It’s perfect for working those hard-to-reach areas that cause trouble post-pregnancy. Keep at it, and soon you’ll see changes that make all the effort worth it.
7. Alternate Heel Touches
Alternate Heel Touches are great for targeting those side stomach muscles and helping to get rid of your mommy pooch. Start by lying flat on your back, knees bent, and feet flat on the floor.
Reach from side to side with your hands, trying to touch your heels. This exercise makes you twist a bit and really works those muscles along your sides.
Do this workout at least three times a week to help strengthen your core muscles and promote overall core strength. It’s simple but very effective in making those deep core muscles work hard.
You’ll feel it working as you reach from one heel to the other, touching the floor lightly with each move. This movement not only helps tone that area but also boosts flexibility in your lower body as you slowly twist from one side to the other.
8. Alternate Oblique Crunch
Do the Alternate Oblique Crunch for a strong core. Lie on your back and bend your knees. Keep feet flat on the floor. Place hands behind your head, but don’t pull on your neck. Lift shoulder off ground and twist body so right elbow goes toward left knee.
Don’t move that knee! Go back down slowly. Then do it again, but twist so left elbow goes to right knee this time. This targets deep tummy muscles.
For better results, repeat this move many times each workout session. Next up are moves like Bridge – Mountain Climber (Cross Body) to keep toning that stomach area.
9. Bridge – Mountain Climber (Cross Body)
Bridge – Mountain Climber (Cross Body) mixes two powerful moves. This blend targets your deep core muscles, helps reduce risk of tummy pressure, and boosts strength. Start by lying on your back.
Press down through your shoulders and lift your hips to the sky. Your body should make a straight line from shoulders to knees. Then, bring one knee toward the chest across the body, slowly twist your lower torso to the right side as far as you can while keeping control.
Switch legs each time for best results.
My first time trying this exercise felt challenging but worthwhile quickly after seeing improvements in my core strength and shape changes in my stomach area. You will too focus on maintaining control of your movements without rushing for optimal benefits.
Next up is the Elbow to Knee Side Plank Crunch – another great move for toning those abs.
10. Elbow to Knee Side Plank Crunch
Moving from the Bridge – Mountain Climber, let’s shift to a different yet powerful move. The Elbow to Knee Side Plank Crunch is next. This exercise targets your side abs hard. It also makes your whole core work like crazy.
First, get into a side plank on your elbow. Make sure your body forms a straight line from head to feet. Then, bring your top elbow and knee toward each other above you, crunching hard at the side of your abs.
Slowly return them back out and repeat. I’ve tried this in my workouts many times. Trust me, it feels tough at first but gets results fast! Switch sides after doing all reps to balance it out.
Recommended Sets And Reps
Getting the right mix of sets and reps is key to seeing results from your exercise routine. Below is a table that outlines recommended sets and reps for each exercise in your mommy pooch workout plan. This guide aims to strike a balance between pushing your limits and ensuring safety and recovery. Let’s dive into the details.
| Exercise | Sets | Reps |
|---|---|---|
| Arm Rotation Knee Lift | 3 | 15 on each side |
| Bodyweight Front Slam | 3 | 12 |
| Celebratory Hip Thrust | 3 | 15 |
| Ear to Knee Side Bend | 3 | 15 on each side |
| Bodyweight Windmill | 3 | 12 on each side |
| Air Bike | 3 | 20 on each side |
| Alternate Heel Touches | 3 | 15 on each side |
| Alternate Oblique Crunch | 3 | 12 on each side |
| Bridge – Mountain Climber (Cross Body) | 3 | 10 on each side |
| Elbow to Knee Side Plank Crunch | 3 | 12 on each side |
This table serves as a baseline. Feel free to adjust based on your comfort and capability levels. Remember, consistency over intensity will yield the best results over time. Keep this in mind as you work through your routine. Now, let’s move onto tips for healing your core postpartum.
Tips for Healing Your Core Postpartum
To heal your core after having a baby, start with gentle exercises. Focus on moves that target deep belly muscles. Avoid doing too much too soon. This can put pressure on areas you’re trying to heal.
Use a resistance band for some workouts. It helps make the exercises better without being too hard.
Make sure to do these workouts at least 3 times a week. Mix them with healthy eating and plenty of water. Healing takes time, so be patient with yourself.
Next, talk to a personal trainer if you can. They know how prenatal and postnatal bodies work. They’ll show you the best exercises for pouch reduction and how to do them safely.
Lastly, it’s key not to rush things. Your body has gone through big changes during pregnancy—the way it looks now is normal in this stage of healing.
Conclusion: Achieving a Toned Stomach After Pregnancy
You learned about great exercises for pouch, like Arm Rotation Knee Lift and Hip Thrust. These moves are easy and work well. They help make your stomach strong after having a baby.
If you keep doing them, you will see changes. Go ahead and try these workouts to feel good again!
FAQs
1. What are the best exercises to get rid of my mommy pooch?
To say goodbye to your mommy pooch, focus on exercises that specifically target the deep core muscles. This plan includes 10 workouts designed for this purpose.
2. Can I really reduce my pouch with specific abdominal exercises?
Yes! By focusing on exercises that target your deep core, you can tone your stomach and reduce the appearance of that dreaded pouch.
3. How do these exercises work for different fitness levels?
Each exercise in this plan can be adjusted to fit your fitness level, ensuring everyone can work towards a toned stomach safely and effectively.
4. Will doing these exercises put too much pressure on my body?
Nope! These workouts are carefully designed to accommodate changes in your body without causing too much pressure on connective tissue you’re trying to strengthen.
5. How often should I do these ab workouts to see results?
Consistency is key – repeating these targeted ab workouts as part of a regular routine will help you achieve the best shape and a toned stomach over time.
6. Are there any tips for getting the most out of these ab exercises?
Absolutely! Make sure you’re slowly twisting your lower body during movements and lifting hips up toward the ceiling while keeping arms parallel to the floor for maximum effect.
Author
Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.
