If you’re a new mom staring at your belly weeks (or even months) after giving birth, wondering when it will “go back,” you’re not alone. The postpartum belly — often called the “mommy pooch” — is one of the most frustrating parts of recovery.
Here’s the truth: your body just went through an incredible transformation, and your core muscles, connective tissue, and pelvic floor need time and the right exercises to heal. Crunches and sit-ups aren’t the answer — in fact, they can make things worse if you have diastasis recti (ab separation).
As a mom of four, I’ve been through this journey four times. Each time, I had to relearn patience, rebuild my strength, and focus on healing exercises that actually work for the postpartum body. That’s why I created the 8-Week Postpartum Mommy Pooch Plan — a safe, step-by-step system for healing your core and flattening your belly after pregnancy.
Why Postpartum Belly Exercises Matter
After pregnancy, many women experience:
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Diastasis recti (ab separation)
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Weak pelvic floor
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Low back pain from lack of core support
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The “pooch” look that sticks around even after weight loss
Traditional workouts often ignore these issues and focus on calorie burning instead of core healing. But postpartum belly exercises are about so much more than aesthetics — they restore your body from the inside out.
When you train your deep core muscles correctly, you:
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Strengthen the transverse abdominis (your natural corset)
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Improve posture and reduce back pain
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Support pelvic floor healing
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Flatten and tone the belly safely
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Build the foundation for more intense workouts later
My Journey: Healing My Core After 4 Pregnancies
With each of my four pregnancies, my belly stretched, my abs separated, and I was left with that stubborn postpartum pooch.
After my first baby, I jumped back into regular workouts too quickly — crunches, planks, and intense routines that I thought would “fix” my belly. Instead, I made my ab separation worse.
By baby #4, I had learned my lesson. I knew I needed a gentle, progressive plan that would rebuild my core the right way. That’s when I developed the 8-Week Postpartum Mommy Pooch Plan — not just for myself, but for other moms who feel stuck and frustrated.
This plan was my roadmap to finally healing my abs, flattening my belly, and rebuilding strength without sacrificing my milk supply or exhausting my body.
The 8-Week Postpartum Mommy Pooch Plan
This plan is designed specifically for new moms, starting as early as 6–8 weeks postpartum (with your doctor’s clearance). Each week builds on the last, so you gradually strengthen your core without overdoing it.
Here’s a breakdown of how it works:
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Weeks 1–2: Gentle breathing and pelvic floor exercises to reconnect with your core
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Weeks 3–4: Deep core activation and safe ab movements to start closing ab separation
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Weeks 5–6: Functional movements that build strength and stability while keeping pressure off your abs
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Weeks 7–8: Progression into more challenging exercises that flatten the belly and prepare your body for regular workouts again
It’s not just about exercise — it’s about retraining your body to heal, stabilize, and strengthen so you feel confident again.
Nutrition + Healing: Why Milk Dust Completes the Plan
Exercise is only part of the puzzle. Postpartum healing and weight loss also depend on nutrition — but that can feel impossible when you’re breastfeeding, sleep-deprived, and craving sugar 24/7.
That’s why I always pair my postpartum belly exercises with Milk Dust Lactation Protein. It’s the perfect partner for moms in the 8-Week Plan because it:
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Boosts milk supply with lactation herbs
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Curbs sugar cravings that sabotage healing and weight loss
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Provides protein + superfoods to support muscle repair and energy
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Tastes amazing — so it replaces desserts and unhealthy snacks
For me, Milk Dust was the secret weapon. It gave me the nutrition I needed to stay consistent with my plan, lose weight, and keep my milk supply strong while healing my core.
Final Thoughts
Healing your postpartum belly isn’t about quick fixes or crash diets. It’s about safe, consistent exercise that supports your body’s recovery — combined with the right nutrition to fuel healing and weight loss.
As a mom of four, I know how discouraging the mommy pooch can feel. But I also know that with the right plan, you can flatten your belly, strengthen your core, and feel confident again.
✨ If you’re ready to start your journey, check out the 8-Week Postpartum Mommy Pooch Plan — and don’t forget to fuel your body with Milk Dust Lactation Protein for the best results.
Your postpartum belly can heal. Your confidence can return. And you can feel strong in your body again — I’ve done it four times, and you can too.
