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
Thank you for this, Heidi! I didn?t know about the c-section shelf thing until the other day and found your article when looking for more information online. Oh how I hate it. lol. I?m curious what your thoughts are on something though… I?ve had three c-sections: one 12 years ago, one 6 years ago, and my last 3 years ago. I am going to start doing the exercises you?ve described here and eating good trying to reduce this pooch as much as is possible for me to do myself. I have been working on it some and it is a little better than it was. At what point though would you guess it would be reasonable to come to the conclusion that the pooch has gotten as good as it?s going to get without surgical intervention?
Hi Tina: Great question. Unfortunately, there’s not a one-size-fits-all answer as it depends on several factors. Eating well and exercising will go far to help reduce that pooch, and they will help you feel better overall too, which is also really important. This might also be something to discuss with your healthcare team and get their opinion on when/if surgical intervention might be necessary. We wish you all the best! 🙂
Does everyone gets the extra skin over the incision site? I had one c section but I’ve not notice it. Iam 10 week post partum
Oh! Also I am 66 and I still have the pooch and over hang from my 3 cesareans. Even after losing my belly at different intervals of my life! My belly would be flatter but the overhand was there! I realize that your program Abs After Baby is for new moms. My last child was born 28 years ago. But would the program still work for me? Thank you!
Hi Julie! Yes, this program could work for you! 🙂
Thank you for this post. Looking for some advice I had a c section 3 years and 10 months back and got a massive overhang, I have a over active thyroid problem but I want to get rid of the tummy as it is making my life miserable but the thing is I struggle with keeping the diet side healthy.
Is there anything I can do more to get rid of the tummy as its making my life miserable
Hi Victoria! In addition to these exercises, here are some FREE resources you can use to continue on your transformation journey: https://transformhq.com/freebies/ And if you?d like to try out The Transform App for FREE for 14 days, go here: https://transformhq.com/chris-powell-14-day-free-trial/ The app is full of nutrition (including several meals plans and 560+ recipes) as well as several workout programs from at-home to dance to gym-based and more!
One thing since you mentioned you have a thyroid issue, we recommend you discuss any new nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend.
We wish you all the best!
Hi Heidi,
I?ve been reading about your program.
I had my first c-section 22 years ago then my second and last 13 years ago. I?m a small build person. But this belly thing is like a sack of mash potatoes. I?d give anything to be rid of it. I went for a consult with a plastic surgeon. Who told me my muscles are dead and there?s no possible way to get rid of this pooch without surgery . Sooooo do you think your program can prove him wrong.
Hi Tara: It wouldn’t hurt to give these exercises a try, right? As long as your doctor thinks they’re okay to do too. We always defer to your doctor’s recommendations.
If food is an issue for losing belly fat.. do you have any suggestions ? I know eating healthy is the way to go and I?m in Weight Watchers right now. But are there certain foods that help or hinder? I don?t eat sugar, if anything I eat monkfruit. I don?t eat fatty foods. No butter, no red meat really. I do eat Veggies, fruit, and some carbs like oatmeal or sweet potatoes. What else can I do? Also I?m confused about the breathing technique? You breathe all your air out then hold? If you can?t, can you breathe and still hold in? Thanks!
Hi Julie: Yes, you’ll hold your breath to do the twists after breathing out. And you really can’t spot reduce, any unwanted fat will leave our bodies in its own unique way. The most important thing is to follow a mostly nutritious diet (lean proteins, healthy fats, healthy carbs (fruits, whole grains, vegetables, legumes, etc.). We like the 80/20 rule: 80% nutritious foods, 20% of more of the “treat” foods you like and crave if you want them. Hope this helps! 🙂
I am so glad I found this. I had baby #7, 11 months ago, my 4th c-sec. I appreciate all this great info right here in one place. Get right in the kitchen, get the abs working in a few precise moves! Thanks. I know with time everything will start getting back the way I want to see it in the mirror!
Hi
I?m 60 yr old, had 2 c-sections 2 years apart then had a full hysterectomy due to cancer 18 months later. I still have a flap!!!! I?m generally a healthy eater, walk about 3-4 miles a day with my job.
Will these help me ?
Hi Laura: Yes, these can help! 🙂
Hi
My name is Chloe
I?m 21 years old and I have a 1,5year old daughter.
When I found out I was pregnant I weighed 75kg of muscle (I did workout a lot) by the time I delivered my daughter I weighed 87kg. After birth I have dramatically lost my weight down to 64kg and am working to get to 75kg again. But I?m battling to lose my ?muffin top? and loose skin. I don?t have Dias recti and even currently I do weighted workouts 3times a week and eat a healthy diet.
I?ve been trying these workouts you?ve suggested but cannot see any major difference. Is there any other suggestions you could give ?
Hi Chloe: This can be so frustrating! Here’s a blog post that can help: https://heidipowell.net/15538 And unfortunately, we really can’t spot reduce. Any extra fast will leave our bodies in its own unique way. So be sure you’re following a sound nutrition program, working out regularly, be patient with yourself and the process, and you’ll get there!
Thank you so much for this, my baby boy is 7months and i finally gain enough courage to begin working again. My postpartum body made me very depressed and now I?m am ready get my pre postpartum body back
Hi, thank you for these exercises.
I just had a laparotomy to remove a huge cyst and the scar is a long horizontal one very much like a c-section scar, sans the baby of course.
How long would it normally take for the abs to be fully flat again?
I am actually an athlete and trainer myself but never had to deal with this before. Before the surgery i had abs, not as chiseled as yours, but they still existed at least. Now im struggling to get rid of the pudgy pooch thing that I’ve never had before in my life. The rest of me is relatively lean and toned so this is very frustrating.
Hi! I hope you’re recovering well, and this can be so frustrating! And the answer to your question can be different for each person since our bodies are so unique. I’d give your body time to heal (some people can take up to a year to feel back to “normal”), eat healthy foods, work out as you can, get enough sleep…you know, all the things that lead to being and feeling healthy, and you’ll get there!
Just saying. If I ask my health care provider what kind of workout should I do they look at me like a deer in headlights. They don?t get why I need to loose my abs so soon. So all we can do is eat clean most of the time, lift weights, aerobics. And be patient.
Thank you for these exercises! This is my last attempt at hopefully getting rid of the this C-section pouch. I do have a question. Are we really supposed to inhale at the end of each move it exhale?
Hi Liz: Yes, once you can’t hold your breath any longer, you’ll inhale at the end of each rep to prepare for the next one. Hope that helps!
Im am 47 and over the past year I have gained 60 pounds. I had a C section at 25 . I now have my skin hanging over the scar. With it being this long after my kids will I see a result. Please any help would be appreciated.I feel hopeless I have had 3 back surgeries an on disability. I dont know what to do an I feel bad all the time. I just want me back. I feel like I dont know this person. So please any thing will help .
Thank you,
Angela
Hi Angela: I’d recommend you discuss any exercise program with your healthcare team due to your back issues and then follow their recommendations. You could even show them these exercises and see what they think. We wish you all the best! 🙂
Hi.
I had 3 c sections. My last baby is now 8 months old. I still have this pooch hanging over the bikini line.
I am 5’2 . My weight ranges from 102 to 105 pounds depending when i weight myself.
I run 1 hour everyday 4 miles. I do some crunches here and there but moslty i run alot. It seem i enjoy running.
I cant wear tight cloth because of this belly fat pooch hanging.
How long should i give for it to go away? 1 year ? 2 years ? It is a silly question ! Do u think ur recommendation helps w my belly,?
Hi Mehrangiz: I know this post-baby belly pooch can be so frustrating! I’d definitely talk to your healthcare team about any exercises they might recommend for you or if they have any other suggestions. And how long a belly pooch can remain can be different for each woman based on several factors. And that can be so frustrating too!
I had a c section 3 years ago and I started to an work outs in bed and I would walk here and there and I?m eating a little healthier than before. I still have a pouch and some loose skin (not my main concern) and I want to those more than to at least minimize the pouch a little more. Would this be more beneficial than the abs work outs I do?
Hi Shaniqua: These can be amazing workouts, and we always recommend you talk about any core workouts to help with DR with your healthcare team first and then follow their recommendations. What is best for one woman can be different for another. 🙂
So you are saying that exercise can get rid of a pooch I question is I have had a tummy tuck and had to have a c section cut after and it looks bad to me will it go flat again they did it on my scar from my tummy tuck
Hi Breanne: Great questions! First of all, I’d make sure and talk to your healthcare team about your pooch to see if it’s from Diastasis Recti or what. Then get their okay to do any core exercises and if any wouldn’t work for you. And make sure you’re following a sound nutrition program and working out regularly too. We like carb cycling. ? https://heidipowell.net/3713.
Does everyone gets the extra skin hang over the incision site? I had one c section, iam 10 weeks post partum but I haven’t notice the this.