A “Mom Pooch” is a rounded or distended belly, typically in the lower abdomen, that can occur post-partum. Some women experience this for just a few months and others for years after giving birth. It can be related to a variety of factors such as loss of skin elasticity post-partum, fat deposition and genetics, and/or weakened abdominal, deep core, and pelvic musculature. Whatever the contributing factors are, it is never too late to try to minimize the appearance of the “Mom Pooch” and improve your confidence and how you feel!
Regular exercise and a healthy diet can aid in fat burning efforts. At the same time, proper exercises to improve the strength and coordination of the deep core muscles can help increase muscle and skin tone at the lower abdomen. Effective recruitment of the deeper abdominals and pelvic floor muscles is also equally important to prevent a variety of issues such as low back pain, pelvic pain, incontinence, and postural imbalances.
So tell me more about this “Mom Pooch”…
During pregnancy the abdominal muscles, the fascia that connects them, and the skin overlying the belly are all tissues that are lengthened to accommodate the growing uterus. In approximately 60% of pregnancies, women develop a Diastasis Recti (DRA), which occurs when the connective tissue (the linea alba) between the left and right “six pack ab” muscles becomes overstretched and there is a separation of the two muscles. Typically, a diastasis heals post-partum within 2-3 months, but in approximately 40% of cases the abdominal gap and weakening of the abdominal wall continues for up to a year or longer. 
A DRA can be identified by palpating just above and below the belly button while performing an abdominal crunch. A normal separation is 1-2 finger widths. Anything larger is considered a Diastasis Recti and when a crunching motion is performed, usually a bulging or coning at the mid-line of the abdomen can be seen.
Whether a DRA exists or not, it takes time, healing, and often a need for retraining the abdominal muscles to effectively restore function of the core and the appearance of the lower abdomen post-partum. The muscles have to adapt as they go from a lengthened position during pregnancy to a shorter resting position after delivery. Weakness of the deeper core, transversus abdominis and pelvic floor muscles, coordination issues and poor motor recruitment patterns, and a Diastasis Recti can all be post-partum challenges that may continue to perpetuate themselves for months or even years.
Now that I you know what it is, let’s talk about what to do about it!
Often what is thought of as traditional abdominal strengthening, such as crunches, reverse crunches, and planks may actually contribute to more dysfunction and pressure on the abdominal wall when the deeper abdominal and pelvic floor muscles are weak and not activating properly. This may cause the “mom pooch” and the abdominal separation of a DRA to increase or at least prevent recovery. It doesn’t mean that returning to crunches, planks, and the like are out of the question eventually, but it is important to first ensure the deeper core muscles are activating and strong enough to support the demands of these exercises for more balanced pressure on the abdominal wall.
While there are many good exercises to safely encourage better recruitment patterns, here are some examples: bridges with a ball squeezed between the knees, diaphragmatic breathing exercises with pelvic floor
engagement (lengthening on the inhale, and shortening on the exhale), deeper abdominal stabilization with arm and leg movements while lying on your back (dead bug), and a bear plank with a ball squeezed between the knees. Sometimes it can be especially challenging to recruit these deeper muscles when dysfunction exists. If this is something you are struggling with, pelvic physical therapy can help!
At Dee PT, we are here to assist you in your post-partum recovery, whether it’s been weeks, months, or years. It’s never too late! If you want to learn more about pelvic health physical therapy, then click here for more information.
Written by: Stephanie Douglas, PT