Getting rid of your mummy tummy
Let me start by saying something that I say to every single mum I work with. Your tummy is not broken. It has grown human beings. It has done something extraordinary. And with the right approach you can absolutely feel strong, flat and confident in it again.
But here is the thing. Most of the advice out there for mums who want to flatten their tummy is not just unhelpful. It is actually making things worse. And I want to change that.
Why sit ups and crunches are not the answer
I know this might surprise you because sit ups and crunches are what most people reach for when they want to work on their tummy. But for mums, particularly those who have had children in the last few years or who have any degree of diastasis recti, traditional ab exercises can actually make things significantly worse.
Diastasis recti is the separation of the abdominal muscles that happens during pregnancy to make room for your growing baby. It is incredibly common, affecting around two thirds of women during or after pregnancy, and many women have it without even knowing. When you do crunches or sit ups with diastasis recti you are putting pressure on that separation and pushing it further apart rather than helping it heal.
The good news is that once you know about it you can do something about it. And the exercises that actually work are far more effective than any crunch ever was.
How to check yourself for diastasis recti
Lie on your back with your knees bent. Place your fingertips horizontally across your belly button. Slowly lift your head and shoulders as if you are doing a crunch. Feel for a gap or a softness between the two sides of your abdominal muscles. If you can fit two or more fingers into that gap it is worth working with someone who understands diastasis recti rehabilitation before doing any traditional ab work.
And please do not panic if you feel a gap. This is incredibly common and it is absolutely something that can be improved with the right exercises done consistently.
The exercises that actually work
The exercises that rebuild a strong flat tummy after children work from the inside out. They target the deep core muscles, the transverse abdominis, which acts like a natural corset around your middle. Strengthening these muscles is what creates genuine core stability, reduces the mummy tummy appearance and protects your lower back and pelvic floor at the same time.
Here are some of the exercises I use with my postnatal client:
Dead bug. Lie on your back with your arms pointing to the ceiling and your knees bent at 90 degrees. Slowly lower one arm and the opposite leg towards the floor, breathing out as you go. Return and repeat on the other side. This works the deep core without any pressure on the pelvic floor or abdominal separation.
Heel slides. Lie on your back with your knees bent. Gently draw your belly button towards your spine and slide one heel along the floor until your leg is straight. Slide it back and repeat on the other side. Simple, effective and completely safe for diastasis recti.
Glute bridge. Lie on your back with your knees bent and feet flat on the floor. Drive through your heels to lift your hips, squeeze your glutes hard at the top and hold for two counts. Lower slowly. This strengthens the core and the glutes together and is one of the most effective exercises for the whole midsection.
What about nutrition
Core exercises will build the strength underneath but what you eat plays a huge role in how your tummy looks and feels too. Bloating is one of the most common complaints I hear from mums and it is often down to a few simple things.
Eating too quickly, not drinking enough water, too much gluten or dairy, high stress levels and hormonal fluctuations around your cycle can all contribute to that uncomfortable bloated feeling that makes everything feel worse than it is.
Protein at every meal stabilises your blood sugar and reduces cravings. Lots of vegetables support your gut health. Staying well hydrated helps your body release water retention rather than hold onto it. These are not complicated changes but they make a really noticeable difference to how your tummy looks and feels on a daily basis.
The most important thing I want you to take away from this
Getting a stronger flatter tummy after children is absolutely possible. I have seen it happen for women six moths postnatal and for women whose youngest child is a teenager. It is never too late and the right approach makes all the difference.
Be patient with yourself. Be kind to your body. Do not put too much pressure on yourself.
If you want a safe, effective and structured programme to rebuild your core after children my Mum's Guide to a Toned Tummy covers everything you need with follow along videos, a six week plan and guidance on exactly what to do and what to avoid. It is £29 and it is available right now at https://www.midlifemummethod.com/coaching/p/mums-guide-to-a-toned-tummy
Lydia x