Understanding Mommy Tummy: Pelvic Floor Therapy Benefits

As a new mom, your body undergoes many changes—both physical and emotional. While pregnancy and childbirth are beautiful experiences, they can also lead to lingering physical effects, one of the most common being what’s often referred to as the “mommy tummy.” This term typically describes the softer, less toned abdominal area many women experience postpartum. It's a term that covers everything from diastasis recti (a separation of the abdominal muscles) to pelvic floor dysfunction, and it’s not just about aesthetics—it can impact your health, comfort, and daily life.

Pelvic floor physical therapy has become a game-changer for many women in recovering from the changes brought on by pregnancy and childbirth, helping to address concerns such as the "mommy tummy" and restoring confidence in one's body. This blog post will delve into how pelvic floor physical therapy can significantly impact the appearance and health of the abdominal area after childbirth and why it’s an essential part of postpartum recovery.

Understanding the "Mommy Tummy"

First, let’s understand what the “mommy tummy” really is. After childbirth, many women notice that their stomachs appear less toned or have a pooching effect, even if they’re eating healthy and exercising. This is often attributed to several key factors:

Diastasis Recti: This condition refers to a separation of the rectus abdominis muscles (the "six-pack" muscles) that occurs during pregnancy. As the growing uterus stretches the abdominal wall, the connective tissue (linea alba) between these muscles can weaken or stretch, leading to a gap.

Pelvic Floor Dysfunction: During pregnancy and childbirth, the pelvic floor muscles—responsible for supporting your bladder, uterus, and rectum—can become weakened, overstretched, or even torn. This dysfunction may contribute to abdominal weakness, creating that “mommy tummy” look.

Hormonal Changes: The hormone relaxin, which helps soften the ligaments in the pelvis during childbirth, can also affect other muscles, including those of the abdomen, leading to decreased muscle tone.

Core Weakness: Pregnancy and childbirth put a lot of strain on the abdominal muscles, and after delivery, those muscles may not have fully returned to their pre-pregnancy strength or tone.

While these changes are common, they don't have to be permanent, and this is where pelvic floor physical therapy can make a significant impact.

What is Pelvic Floor Physical Therapy?

Pelvic floor physical therapy is a specialized form of physical therapy designed to address issues related to the pelvic floor muscles, which are the group of muscles at the bottom of the pelvis. These muscles play an essential role in supporting internal organs, maintaining continence, and aiding in core strength. Pelvic floor physical therapy involves exercises, stretches, manual therapy, and education on lifestyle modifications to restore pelvic floor function and strengthen core muscles.

After childbirth, pelvic floor therapy can help to:

Restore pelvic floor strength and coordination.

Improve posture and alleviate discomfort.

Address urinary incontinence or other pelvic floor dysfunctions.

Promote better core strength and muscle tone, which impacts the abdominal area.

Support diastasis recti recovery by improving the alignment of abdominal muscles.

Pelvic Floor Therapy's Role in Reducing the “Mommy Tummy”

While pelvic floor physical therapy is often associated with improving incontinence or pain management, it also plays a crucial role in addressing the “mommy tummy” and improving abdominal tone.

Diastasis Recti RehabilitationAs mentioned, diastasis recti is one of the primary contributors to the “mommy tummy” look. In many cases, the muscles of the abdomen are separated, causing a bulging effect, also known as “coning”, particularly when a woman engages her core muscles (like when she tries to sit up or bend over). Pelvic floor physical therapists are trained to assess diastasis recti and provide exercises that help reduce the separation.

These exercises typically focus on:

Core activation: Learning to properly engage your deep core muscles (transverse abdominis and pelvic floor muscles) is crucial to restoring the muscles to their original position.

Postural adjustments: Therapists often recommend exercises that improve posture, as slouching or misalignment can contribute to the appearance of a larger belly.

Abdominal exercises: While traditional crunches and sit-ups are often not recommended for women with diastasis recti, pelvic floor therapists can offer safe modifications that help reestablish core strength without further separating the abdominal muscles.

Pelvic Floor StrengtheningThe pelvic floor muscles support the abdominal muscles. If they are weak or imbalanced, it can exacerbate the appearance of a “mommy tummy.” Pelvic floor therapy focuses on strengthening these muscles to provide a more supportive base for the entire core, leading to improved posture and a flatter, firmer abdominal appearance. Pelvic floor exercises, such as Kegels, are a core part of pelvic floor therapy. However, these exercises are not just about squeezing the pelvic muscles—they also involve relaxing and stretching to improve overall function. A well-balanced pelvic floor can also reduce stress on the abdomen, encouraging better muscle tone and less of a protruding belly.

Core Stability and PostureThe pelvic floor muscles are intricately connected to the deep abdominal muscles, which form the core. Pelvic floor physical therapy often includes exercises to improve core stability and abdominal strength. By teaching proper core engagement, therapists can help women recover strength in the muscles that support the abdominal area. This can reduce the appearance of a “mommy tummy” and prevent further weakening or separation of abdominal muscles. Postural education is another important aspect. A rounded or slumped posture after childbirth can make the belly appear more pronounced, but therapists can teach mothers to maintain an upright posture, which naturally strengthens the core and supports the muscles.

Breathing TechniquesBreathing plays a significant role in pelvic floor health and core engagement. Proper diaphragmatic breathing (breathing deeply into the belly) can help activate the deep abdominal muscles, facilitating a reduction in the “mommy tummy” over time. Pelvic floor therapists teach women how to breathe properly, which helps with core activation and muscle engagement during various activities.

The Benefits of Pelvic Floor Physical Therapy Beyond the “Mommy Tummy”

While pelvic floor physical therapy is effective in addressing the “mommy tummy,” the benefits extend far beyond aesthetics. Here are just a few additional benefits:

Reduced pain: Pelvic floor therapy can help alleviate postpartum pelvic pain, lower back pain, and perineal discomfort by restoring muscle function.

Better bladder and bowel control: Many women experience urinary incontinence after childbirth, and pelvic floor therapy can help restore bladder control.

Improved sexual health: Pelvic floor therapy can improve vaginal tone, sensation, and overall sexual health after childbirth.

Mental and emotional well-being: Many women feel frustrated or self-conscious about their bodies after giving birth. A pelvic floor physical therapist provides not only physical healing but emotional support as well, guiding women through a holistic recovery process.

The "mommy tummy" is a common concern for many postpartum women, but it doesn't have to be a permanent fixture in your life. Pelvic floor physical therapy offers a powerful tool to address the underlying causes of this condition, from diastasis recti to pelvic floor dysfunction, and helps restore core strength and muscle tone. Through specialized exercises and techniques, pelvic floor therapy not only reduces the appearance of a softer abdominal area but also improves overall pelvic health, posture, and confidence.

If you're a new mom struggling with the “mommy tummy” or any other postpartum symptoms, seeking the help of a trained pelvic floor physical therapist can make a world of difference in your recovery journey. It’s not just about looking good—it’s about feeling strong, comfortable, and empowered in your body once again.

We have provided a few recommended exercises below to get you started on strengthening your core. 

1. Transverse Abdominis Breathing

How to do it:

Lie on your back with your knees bent and feet flat on the floor.

Place your hands on your lower abdomen and take a deep breath in through your nose, allowing your belly to fill with air.

As you exhale, draw your belly button toward your spine, engaging the deep core muscles. You should feel a slight flattening of your abdomen.

Hold for the duration of your exhale and then relax.

Repetitions: 10 reps, 2-3 sets.

2. Bridge

How to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Inhale to prepare, then exhale and press through your heels to lift your hips towards the ceiling.

Engage your core and squeeze your glutes at the top, ensuring your back stays straight (not over-arched).

Hold for a few seconds and then lower your hips back to the floor.

Repetitions: 10 reps, 2-3 sets.

3. Pelvic Tilts

How to do it:

Lie on your back with your knees bent and feet flat on the floor.

Place your hands on your pelvis to feel the movement.

Inhale deeply, and as you exhale, tilt your pelvis back, pressing your lower back into the floor. You should feel your abdominal muscles engaging.

Hold for a few seconds, then relax and repeat.

Repetitions: 10 reps, 2-3 sets.

4. Modified Plank (Forearm Plank)

How to do it:

Start by lying on your stomach and propping yourself up on your forearms.

Keep your knees on the ground and your feet lifted.

Engage your core and pelvic floor while gently drawing your belly button toward your spine.

Hold this position for 10-15 seconds, gradually increasing the duration as you build strength. Make sure not to hold your breath during the exercise.

Repetitions: 3-5 sets.