If you’ve been doing ab workouts, dieting, or even taking bootcamp classes—and still see a bulge in your belly—you’re not alone. Many moms are frustrated by that lingering tummy that just won’t go away, no matter what they do. But here’s the truth: most “mommy tummy exercises” focus on the wrong muscles and can actually make the problem worse. What your belly needs is healing—starting with the deepest layer of your core. Let’s talk about what really works.
What Is a Mommy Tummy?
A “mommy tummy” isn’t just a cute name for postpartum belly changes. For many women, it’s a visible bulge that sticks around long after baby is born—sometimes even years later. This can be caused by a condition called diastasis recti, where the two sides of your abdominal muscles separate during pregnancy and don’t come back together properly. The connective tissue that holds the muscles together stretches, weakens, and needs to be rehabilitated—not crunched or punished.
Why Standard Workouts Often Fail
It’s easy to think more ab workouts will solve the issue. But traditional exercises like sit-ups and planks can actually make things worse by increasing intra-abdominal pressure. Instead of pulling the muscles in, these movements can force the belly outward—deepening the separation and reinforcing the pooch.
What’s missing is a healing approach. Before you build strength, you have to restore function and integrity to the core.
The Truth About Your Core Muscles
Your core has layers. The deepest layer—the transverse abdominis (TVA)—is like a corset. When engaged correctly, it flattens the belly, supports your back, and brings the separated abdominal muscles back together. Unfortunately, most workout programs ignore this muscle entirely.
To fix the mommy tummy, you need to train the TVA while protecting the weakened connective tissue. That means ditching the old-school crunches and focusing on smarter, safer, more targeted movement.
Safe Mommy Tummy Exercises That Help
These exercises focus on healing the core and reconnecting your mind to your abdominal wall. They’re gentle but powerful—and when done consistently, they make all the difference.
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Seated TVA Contractions
Sit upright in a chair with good posture. Inhale, then exhale as you draw your belly button back toward your spine. Hold for 5–10 seconds, then release. Repeat 10–20 times. -
Elevator Breathing
As you exhale, imagine your belly button going down an elevator—floor by floor. This visualization helps activate the TVA with more control. -
Wall Posture Practice
Stand against a wall, align your shoulders, ribs, and hips. Gently engage your core and hold for 30 seconds. Practice several times a day to reprogram your posture and support healing. -
Abdominal Splinting (with proper guidance)
Wearing a specialized splint can help bring the abdominal muscles back together by supporting the midline. This should be used as part of a complete program like the Tupler Technique®.
Exercises to Avoid with a Mommy Tummy
If you have a diastasis or suspect you do, here are the big “don’ts”:
- Crunches & sit-ups – They bulge the belly outward.
- Planks & push-ups – Unless you’ve healed your core, these strain the abdominal wall.
- Heavy lifting without core support – Can deepen the separation.
- Twisting ab movements – These can torque and tear the midline further.
Instead, build a foundation of healing first—then progress safely under guidance.
How the Tupler Technique® Helps You Heal
The Tupler Technique® is a clinically proven program that teaches you how to close your diastasis and flatten your belly using safe, structured techniques. It combines:
- Transverse abdominis training
- Daily core engagement exercises
- Abdominal splinting to support muscle alignment
- Posture and movement retraining
This method doesn’t rely on willpower or punishing workouts. It’s based on science—and designed for moms who want real, lasting results.
Getting Started the Right Way
If you’re ready to stop guessing and start healing, begin with our Free Introductory Workshop. It will help you understand your core, check yourself for diastasis, and learn exactly what to do next. Healing is possible—and it starts by working with your body, not against it.
