• Sara O'Malley

3 "Mom Pouch" Exercises You Can Do At Home

The "mom pouch". We hear about it, we see it on ourselves, we try to get rid of it. Some aren't even moms and have it - which is totally normal. What you probably don't know is that more often than not, this "pouch", especially if you have kids, is a bigger problem than just some fat hanging on. It's most likely diastasis recti.


Diastasis recti, or rectus abdominis diastasis, is defined as a gap of about 2.7 cm or greater between the two sides of the rectus abdominis muscle. Moms get it because their abs stretch while they're pregnant, especially if your child lays a certain way. Non-moms can get it from doing abdominal exercises the wrong way.


Want to see if you have it? Lay flat on your back. Lift your head up and tuck your chin to your chest. Then, measure to see if there is separation between your ab muscles right above your belly button. If you have more than two fingers, you have separation.


I was diagnosed with one of the "worst cases of diastasis recti my physical therapist has ever seen." However, it's gotten a lot better and I've slowly gotten my stomach back. I still have a good amount of separation, but doing exercises like these help SO much!


Do each of these exercises 12 times for 3 sets 2-3 days a week, and you should see a huge difference in a few months! Do NOT do any crunches or anything related to them. It makes the separation worse! You can do them at home or at a gym - I just love the gym.


Exercise 1: Plié Squat

This is a squat with your feet pointed toward the outside. I am using a 50lb weight, but just use whatever you have. Notice that first I bring my abdominal muscles in toward each other, pulling my stomach to my spine. Hold that throughout the exercise, and try to pull in even more each rep.


This targets the mom pouch, the inner thighs and the booty and you should feel the burn in all of them.


Exercise 2: Side Plank

This is a standard side plank, but you're paying a LOT of attention to pulling the stomach muscles into the spine. Keep pulling them back throughout each rep (see in the video how I am really pulling in my ab muscles). Make sure your elbow and shoulder are in line with each other. Do on both sides!


Exercise 3: Plank with "Hip Dips"

This is working the ab muscles in every way. Drawing the stomach into the spine, holding it for 10 seconds, and then "dipping" to each side is all you need to do to feel the major burn this will bring. Make sure elbows and shoulders are aligned!


Comment or message me if you have any questions about these and HAPPY BURNING!

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