4 Safe Core Exercises to Heal Your Mom Pooch

mother & baby

Still feeling like your belly hasn’t quite bounced back after pregnancy? Trust me, you are so not alone. No matter how long it’s been since you gave birth, that stubborn “mom pooch” is something millions of women deal with.

And the reason isn’t laziness, and it definitely isn’t lack of effort. Most of the time, it’s diastasis recti—a separation of the abdominal muscles that makes your tummy gently push forward.

Here’s the best part: ✨ You don’t need surgery. ✨ You don’t need crunches. ✨ You just need the right breathing and a few gentle, smart exercises that retrain your core from the inside out.
Let’s dive into your mini home workout plan!

1. Heel Slides

A progression that challenges your stability even more.

How to do it:

1- Lie on your back, knees bent. Hands on your lower belly.
2-Inhale from your nose, let your belly expand.

3- Exhale through the mouth, engage your core, and slide one heel out.
4- Return and switch.

Reps: 10 each side × 2–3 sets
Weekly: 3–4×
👉 Builds pelvic stability and teaches your abs to stay flat.

2. Glute Bridge with Alternating Marches

A progression that challenges your stability even more.

How to do it:

3- Switch legs.

4- Lower hips with control.

1- Start in your glute bridge.

2- Lift one leg into tabletop without dropping your hips.

Reps: 12–15 × 2–3 sets
Weekly: 3–4×
👉 A top-tier challenge for your entire core-glute system.

3. Bear Hold Squeeze

A powerhouse move that wakes up your deep core and inner thighs.

How to do it:

1- Place a pillow or Pilates ball between your thighs.

2- Inhale through your nose, and fill up your belly with air to prepare.

3- Exhale through the mouth, engage your core, float your knees, and squeeze the pillow for 5 seconds.

Reps: 10 × 2–3 sets
Weekly: 3–4×
👉 Total-core activation without strain.

4. Modified Bird Dog (Leg Extension)

A classic move made safer for postpartum healing.

How to do it:

1- Start on hands and knees. Inhale through the nose, fill up your belly with air to prepare.

2- Exhale through the mouth, engage your core and extend one leg.

3- Inhale to return.

4- Switch.

Reps: 8–10 each side × 2–3 sets
Weekly: 3×
👉 Deep core stability without pressure.

Finally Close the Belly Gap Even With a Busy Mom Schedule

A Little Motivation Before You Go

Your abs are not broken. Your body is not ruined.
You simply need to retrain your core the right way, slowly, intentionally, consistently. Start with these moves, stay patient, and you’ll feel stronger, flatter, and more supported every single week.
Healing is totally possible. And you’re already doing it. pink heart
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