How to Fix a Mommy Pooch... and Other Fabulous Childbearing Side Effects

Is there anything I can do to stop peeing when I exercise!? 

Are there any exercises to fix a mommy pooch?

I know I shouldn’t do crunches for my diastasis recti… But is there anything I CAN do??

If you have these questions about these fabulous (sarcasm) childbearing side effects, you are not alone!

Years after childbirth (yes, even if your kids are 10 years or older), your inner core and pelvic floor may not be rehabilitated properly from the stretch and strain of growing your babies. Your body will do as much self-healing as is possible in the first 8 weeks postpartum, after that you have to do specific exercises to re-strengthen your stretched out core to improve that lower ab pooch (and pant peeing) many of us moms still have.

“After the birth of my second baby Faith, I quickly relived what I had blocked out in my mind from the last baby – remember the part where all your “middle stuff” feels messed up! Core, pelvic floor, everything! Being really into fitness, there was nothing I wanted more than to get right back into it. Yet I was lucky to have been introduced to some amazing concepts during pregnancy that helped me appreciate to SLOW DOWN and retrain before I trained.” ~Erica Willick

Unfortunately, not many women, or even health and fitness professionals for that matter, know the intricacies of the pelvic floor and core to know how to best support it during pregnancy as well as afterwards to help avoid the myriad of problems that can occur postpartum from the physical stress of childbearing and delivery.  Peeing during workouts has become accepted as normal!  Really? Do e have to settle?

With that massive gap in women’s health education, we’ve teamed up with BELLIES INC. to bring you a program to target these mommy tummy issues.  Bellies Inc. was founded by three experts in the area of pre/postnatal fitness and physiotherapy. These three women came together with the vision of more effective and innovative strategies for core health during pregnancy as well as for new moms. The founders heard too many of their clients and patients say, “Why did no one tell me this before?” when they explained to their clients that the postpartum complications they now faced could have been prevented with the right pre/postnatal exercises and systems.

Mummy tummy is the term the Bellies Inc. team applies to a condition called diastasis recti, which is, in technical terms a separation of the rectus abdominis muscles. Diastasis means “separation” in Latin. Mummy tummy is characterized by that poochy tummy that too many of us moms try to correct post baby with endless sit-ups and boot camps. However, mummy tummy cannot be improved with crunches or boot camps, unfortunately these can actually make the diastasis worse! Even world-class athletes and avid fitness fanatics who do the wrong type of ab exercises can develop diastasis over time.


The key to a strong tummy is to work the inner core as a team and encourage the upward motion of the pelvic floor and the inward motion of the inner most abs, the transversus abdominus. It is this inward motion of the deep abdominals that helps realign or prevent your abs from separating, and keeps your inner ab band (tranverse abs) strong and tight! The deep abdominals are best activated by first engaging the pelvic floor. Kim and Julia of Bellies Inc. explain “The pelvic floor is part of the core – it is the foundation – and it plays a vital role in our everyday movement yet it doesn’t receive a lot of attention mainly because we can’t see it and also because it is a ‘taboo’ area of the body for many. The pelvic floor is a network of muscles, ligaments, and connective tissue that supports the spine and pelvis and helps keep our internal organs in place.”

The Busy Mom Gets Fit Flat Tummy Program was designed to lead you through a complete core recovery program.