Just in the last 2 weeks alone, I have randomly met THREE different moms who have asked me the same question. Then while reading my social media comments, I realize even MORE of you out there are hoping for my answer to (again) the same question. This is a sign, if you ask me. A sign that many mamas have a common problem and can’t seem to find help ANYWHERE! It’s a sign that you need me to blog about this. 😉 Now usually I includ dads, aunts, nannies, or any mom-like figure in my posts. But this is one Q&A that can only apply to a mother who has housed a watermelon-sized human (or two) in her tummy for 9 months!
If you’ve had a C-section or a hysterectomy, and you are struggling with the surgical battle wounds, this post is for YOU! Now don’t stop reading if this isn’t you…these tips and tricks can apply to any postpartum belly.
The common question goes something like this: “I had a C-section X# of years ago, and I have this shelf of skin now to accompany my pooch that I just CANNOT get rid of!!! How on earth can I get rid of my tummy shelf and postpartum pooch?“ Oh mama…that extra skin that gathers at the bikini incision line after a belly surgery can be so frustrating, as can be the seemingly permanent bulge! I get it…you are doing all you can to get rid of it, but sometimes it just doesn’t seem to want go away. And not to mention, it’s in one of the worst possible spots for that picture perfect profile you’re wanting to show off after popping that baby out. Well, ladies…it’s time to ditch the Spanx and “shelf” that tummy shelf problem once and for all!
Before we get started with my tried and true exercises, I need to make 2 things clear:
- Abs are made in the kitchen, as I always say. While people love to think that unlimited crunches or weighted sit ups can help reduce the layer around the belly shelf (and obtain those washboard abs we’ve always dreamed of), the cold hard truth is that ab exercises have NOTHING to do with minimizing that layer of fat over your abs to reveal the “bricks” underneath. It is a complete myth that you can spot reduce by working an area really hard. Fat is lost globally, which means all over your body at the same time. You may notice fat loss quicker in certain areas, but that has nothing to do with the exercises done to tone or work the muscle. So how is fat lost? With proper nutrition, first and foremost, and through increasing your calorie deficit with exercise.
- Just because your extra belly skin has not tightened yet does NOT mean that it won’t. While this isn’t always the case, I want new moms to be patient with your bodies! Any extra/loose skin over your abs will likely tighten (even if just a little) over time depending on your skin’s elasticity. But if you do have some loose skin that will not go back after lots of hard work and body fat burning, the fact is that we may have to learn to live with it—and appreciate that it is one of our worthy battle wounds we gained while creating our little miracle on earth or from surviving that surgery.
So while you cannot reduce the layer or get rid of the shelf with exercise (we just established that this is done with nutrition), resistance training plays a vital role in sculpting the muscles underneath the layer of body fat and skin. By training the abdominal muscles properly, you’ll add some shape to those muscles and create proper core strength to help you COMPLETELY eliminate the pooch. Bonus: Once that layer IS gone (by eating right), you will have some beautiful flat abs waiting for you.
Even better-we are going to create a solid core from the inside out to help minimize the all-too-common condition for postpartum moms known as Diastasis Recti (abdominal separation).
Get 100% FREE ACCESS to this at-home Diastasis Recti self-check some of my favorite tummy-taming ab exercises.
Here are my top 5 favorite moves to flatten the abs, strengthen the core, reduce the pooch, and start feeling great again.
**NOTE: Please check with your doctor before doing ANY of these moves postpartum/post surgery, as every woman’s body heals at a different pace.
Vacuums: These are my EVERYDAY go-to ab move!! Sometimes I will do these twice a day. Plain and simple: Either sitting, standing, or lying on your back, inhale to fully inflate your lungs, then exhale. As soon as all the air is deflated from your lungs, hold your breath as you “draw in” from the inside of your lower abs, bringing your belly button in and up toward your spine. Hold for as long as you can, even if it’s only 10 seconds to start. When you can’t hold your breath any longer, slowly inhale as your abs remain drawn in. Work your way up to 5-10 sets of 30 seconds each day.
Looks like this: Inhale, filling your lungs…
Completely exhale…
“Draw in” from you lower abdomen, and hold.
Side view of the move during the hold part…
Vacuums work the inner core muscles that are too often neglected and will help improve posture, tighten your waistline, and stabilize your back (and we are all in need of that after 9 months of carrying a baby!!).
Dowel Rotations: These are another move that will focus on those overlooked internal core muscles and will also throw in some oblique stimulation to help bring in your waistline. How to: With a dowel or a broomstick across your back, perform a vacuum. On the exhale/draw in part, continue holding your breath and squeezing in from your lower abdomen as you slowly twist from side-to-side. Perform as many reps as you can on each side until you need to breathe. Rest. Repeat 5-10 times each day you do these.
Looks like this: Inhale, inflating your lungs completely…
Exhale all of the air out of your lungs…
Draw in from the lower abdomen, and hold…
Slowly squeeze the abs and twist to one side…
Then to the other.
Planks: Planks are one of the best stabilizing moves for your core and literally target every single one of the abdominal muscles. Assume the plank position from your toes with elbows on the ground (can perform from knees if toes are too difficult). With your body in a straight/rigid line and core tight, drawing your belly button in and up toward your spine, hold the position for as long as you can. Work up to 5 sets of 30 seconds each time you perform.
Heel Slides: These are another core-strengthening/diastasis recti-minimizing move for us postpartum moms that focus on those internal core muscles. This one targets the lower abs more than the others…which is right where that bikini incision is. Lying on your back with knees bent at 90 degrees, perform a vacuum (inhale, exhale, draw in). On the exhale and draw in, slowly slide one heel out to full extension, then back up to starting position. Inhale, exhale, and repeat. Start with 3 sets of 10 on each leg, working up to 5 sets of 15 on each leg over time.
Looks like this: Perform a vacuum…
While drawing in, squeezing the abs, and holding your breath, slowly slide one heel down to an extended leg position…
Then back up to start and repeat with the other leg.
Inhale and repeat.
Weighted Crunches (with caution): This is for those who want more!!! I ONLY recommend this once you KNOW you do not have diastasis recti AND once your doctor has cleared you for exercise that is a little more intense. This is the one move of the 5 that focuses mostly on the outer ab muscles (rectus abdominus)—the ones you see once the layer is gone. Lying on a bench with your shoulders hanging over the edge and the appropriate weight behind your neck (or no weight for starters), exhale as you crunch up as high as you can go, then inhale on your way down. Repeat for 3-5 sets of 10.
Recommendation: While I recommend doing exercise #1 every single day, the others can be mixed and matched. I like to combine exercise #1 (vacuums) with one of the other moves, alternating each day. So in short, 7 days a week I do SOMETHING—even if I just vacuum.
Keep in mind that every exercise is done with a “draw in.” Drawing in is NOT sucking in—it’s drawing in from the lower abdomen. Each time an ab exercise is performed, it should be done with this in mind, otherwise we risk actually CREATING a lower abdomen “pooch.” By targeting these muscles with every exercise, we are preventing this from happening.
One final note…it’s all about taking one baby step after another. While these may not seem like much, consistency will get you the results you want and the tummy you deserve! Try these out and feel free to comment below with related questions. I will answer as many as I can!
And guys…I’m so beyond excited to share My Abs After Baby-Closing the Gap program, 100% FREE! Check it out here.
Xoxo,
Heidi
Related reading:
Diastasis Recti: Closing the Gap
Carb Cycling 101
Emotional Eating: How to Take Control Once and for All
182 Responses
Good morning, I have a vertical cut from an emergency c-section. Will any of these exercises help me. It looks like I have a butt for a stomach…..help!!!!
Following this question because I too have a vertical incision from hysterectomy 5 years ago from ovarian cancer. This area/cut is a bit misshapen too. I have lost 15 of the 30 I gained from chemo, but have struggled losing the rest and trying to flatten ab area. I watch what I eat, but something is off – plus I know I was thrown into menopause from the surgery. Any advice would be gratefully appreciated. Thank you!
Hi Diane: I’d definitely discuss any exercises with your healthcare team first to make sure they’re right for you and then follow their recommendations. 🙂
hello!
i had 3 c sections sept 2016, sept 2017, and sept 2018 to 3 boys and i have a belly pooch of extra skin. My OB said i have no fat its just extra skin from back to back pregnancies and c sections. i have been working out at the gym, focusing on my abs for about a month now, but i dont see a difference. any recommendations? please help.
Hi Ya Za: I know this extra skin can be so frustrating! It can sometimes take longer than a month to see progress, so I’d keep doing what you’re doing, make sure you’re doing both cardio and resistance training, follow a good nutrition program, and incorporate the exercises in this post too. And be patient (that’s often the hardest part!). You got this!
I didnt have a c-section. But, they did cut into my tummy when I got my tubes tied. I am a very small woman except for this annoying pooch in my tummy. I am a long distance runner and work out continuously. Nothing gets rid of this pooch. So frustrating.
Hello. I had my 1st Csection at age 23 and an emergency one and they didn?t get me numb all the way. My 2nd C section I was 43 and he came a month early. He?s now 15 years old and I?m now 57 and now a widow and need to get this ugly, self confidence crushing part of my body off. You mentioned using creams too. Is there a particular skin tightening one you use? And can you help me???
Hi Kristi: Thank you for reaching out! Unfortunately, I don’t have any information about which cream Heidi was recommending. We wish you all the best!
Thanks for the awesome exercises!! I am starting these NOW! One question… I had a mini tummy tuck one year ago (corrected my diastases and belly button hernia). I did not have a ?pooch? prior. I am thin (5? 4?. 115 pounds). But, now a year later, I have a pooch above my incision scar across my lower abdomen. When I tighten my abs all goes flat but the very bottom. I just can seem to even suck that part in! Do you think these exercises can help me?
Hi Kendra: We recommend you discuss this program with your healthcare team first since your case is a bit different. We’d hate to recommend something that wouldn’t be best for you.
Just curious as I have The same medical abdominal issues – who did you get to do this surgery? I need both of these corrected and I don?t know where to start 🙁
I’m over 50 and not unless i starve myself i can’t seem to lose belly fat or no other fat. Any suggestions on what i can do ?
Hi Gloria: You can get some great transformation tools in this post: https://heidipowell.net/9060. You can totally do this!
Hello Heidi and team!
I have a lot of fat on the upper have of my belly, where my stomach and liver is. Can I get rid of that with the vacuum twist too?
Because it?s some annoying stay on their place fat.
Love you all
Elyse
Hi Elyse: These exercises can definitely help strengthen the core muscles, but unfortunately, you really can’t spot reduce. Any extra fat will leave your body in its own unique way, so stick to a sound nutrition program, work out regularly, and any trouble spots should get better! 🙂
Had emergency c-section 24yrs ago and although am ideal weight and relatively fit cannot loose the pooch. I am embarrassed to wear fitting clothes and don’t get me started about bathing suits. I have given up…
I was thinking about freezing the fat cells to remove the 3 inches of fat that only is above the bikini line and in the mid section. So other then this pooch; I look thin. Please help!
Thank you for your comment! I can only imagine how frustrating this must be for you. You might want to give the exercises in this post a try and see if they might help your tummy pooch. It’s worth a try, right? We wish you all the best! 🙂
will these exercises still work if im 13yrs after 2 c-sections and still have this yucky hanging pouch
Hi Nikki: They can help with tummy pouches, but before you start doing them, we recommend you talk to your healthcare team to see if you have diastasis recti, and then follow their recommendations as how to best work on that tummy pouch. 🙂
Im a 5 c section mama (yes I didn’t mistype that 5 c sections)and boy oh boy do i have the battle wounds to prove it lol Im currently doing keto and i already lost almost 20 pounds. Im working on getting to 140ish being that im only 5′ 3.5′. But my stomach is really bugging me, i lost a ton of weight in my legs but my stomach is being stubborn. The bulge above the csection line is really a source of embarrassment for me. Im going to start doing these and im hoping it will help with back pain also. thanks for this 🙂
I am also a 5 c-section mama! Usually don’t read about too many mom’s going through it 5 times! My kangaroo pouch is driving me insane and nothing I do seems to lessen the look of it one bit. I’m more insecure now then I ever have been due to the flap above my bikini line. I’ve used the vacuum workout after each of my kids and it seemed to tighten along with planking, but after my 5th one, it’s so hard to see any results! And even my jeans looks unsightly because you can see my pouch through my high-waist jeans! I’ve considered saving up for a tummy tuck, but my doctor doesn’t think it’s necessary because I’m not heavy enough. ( like really??) Anyways, I’m usually not one for discussions, but I was interested in letting you know that your not alone, although I have never met another 5 c-section mom before, I guess meeting you means that we exist! I’m going to work on my diet and hope that it will eventually go away forever!
I?m a 6 c-section mom I had a great doctor so for my 3rd, 4th and 5th I was given tummy tucks but for my 6th it was an emergency and my doctors we?re not in so I didn?t get my tummy tuck this is the 1st time I had to deal with a shelf above my cut and always wanted to know how to get rid of it.
Im also a csection momma currently doing keto. My csection baby is now 14 and i still have my pooch but am going to give these excercises a try!!
I have had 2 csections (2012 & 2016).. I definitely suffer from that apron/extra overhang above my scar. I am a vegan/vegetarian and also practice intermittent fasting (eat between 1pm & 7pm).
I have been thinking exercise would get rid of the pooch ? since nutrition is what will do it, is there a certain meal plan I can follow to burn the fat off the fastest?
Hi Brit: Yes! For any transformation goal, including fat loss, nutrition is 80% of the process + working out. You can get some ideas about Chris and Heidi’s carb cycling program in this post: https://heidipowell.net/2713, or you might be interested in checking out our app – The Transform App, which offers you a customized nutrition and workout program: http://thetransformapp.com. You might want to start with the Turbo plan from either the post or the app. Hope that helps! 🙂
Thank you so much Team Powellr!
What an amazing body! You inspire me!
You are so rich! At 51I did my first 30day detox boot camp with Arbonne Nutrition, I am a consultant! ! Lost the shelf completely!
Lasted three years then I started going back to some of the treats I liked.
At 55 it?s back. I hate it!
Back on detox! I also am prone to dumpling in the skin out of nowhere!!
Is this also fat deposits! I?m going lean-full on healthy again, now I can sleep,brain fog lifting! At Christmas I couldn?t remember the gifts I bought,!
Now I can remember names when introduced and the energy I feel so grateful, every time I RESET removing toxins!
So we can lose our pooch and improve our best lives and help our friends??
Do none of you have that awful odor at the very end of your s car under your belly apron
Hi! I have a question: whenever I work out and go on a diet, the first place where the fat diappears, are my boobs. And that is NOT the place where I want to lose shape…
Is there anything you can recommend, to keep my whole body in shape? Flat belly with teabags, so to speak, feels like moving the problem. Thank you!
Hi Barbara: Unfortunately, you can’t spot reduce, and any extra fat will leave our bodies in its own unique way, which can be so frustrating! Follow a sound nutrition program, work out all muscle groups regularly, do cardio, and you will get there! You might also like our app, The Transform App, which offers you a customized nutrition program as well as several workout programs: http://thetransformapp.com You can do this! 🙂
How soon after cs can these exercise be effective
Hi Jean: I’d definitely discuss this question with your healthcare team and then follow their advice! 🙂
Question. I have heard that planking is a no-no if you have diastasis recti. Is that true?
Hi Christina: Since each case of and the treatment for Diastasis Recti can be different, we’d suggest you discuss what’s best for you with your healthcare team and then go from there. 🙂
I’ve heard that as well. Just one time makes me nauseous and stomach pain.
What firming cream is it you use?
yes im curious also 🙂