Mommy Pooch Workout That Focuses on Abs and Core

If you’re here, you probably have a stubborn mommy tummy that seems to have taken up permanent residence below your belly button. If you’re nodding along while discretely checking if your shirt is hiding it properly, this mommy pooch workout is exactly what you need.

And that pooch isn’t just “baby weight.” It’s often diastasis recti (fancy term for separated ab muscles) mixed with a weakened deep core system that’s been through the marathon of pregnancy and childbirth.

This 10-minute postpartum ab workout specifically targets the muscles that matter most for flattening that mommy tummy and rebuilding your core from the inside out.

And honestly, ten minutes is about all any of us can spare between diaper changes and finding where we left our coffee this time.

The 6 Exercises That’ll Transform Your Mom Pooch

Okay, let’s dive into the good stuff. These aren’t your typical crunches (because who has time for 100 of those?).

Each exercise builds on the last one, creating more intensity as you go. Think of it like leveling up in a video game, except the prize is fitting into your pre-pregnancy jeans again.

You can keep reading below to see what each exercise targets and to get variation ideas if you want to make them easier (or harder).

1. Supine March (50 seconds)

What it targets: Deep transverse abdominis (your body’s natural Spanx)
Why it works: Gentle reactivation of core connection without strain
Make it easier: Keep movements smaller, focus on breathing
Level up: Extend legs further out for more lower ab challenge

2. Reverse March (50 seconds)

What it targets: Lower abs and pelvic floor coordination
Why it works: Builds on the first move with added stability challenge
Make it easier: Keep knees closer to chest
Level up: Hold the tap position for 2 seconds before lifting

3. Double Bent Leg Lift (50 seconds)

What it targets: Entire core system working together
Why it works: Forces deeper muscle engagement with both legs moving
Make it easier: Go back to single leg march if back lifts
Level up: Add a small pulse at the bottom of each rep

4. Bent Leg Lift to Extension (50 seconds)

What it targets: Dynamic core control and coordination
Why it works: Challenges stability through multiple movement patterns
Make it easier: Skip the extension, just do the lift
Level up: Add ankle weights (but honestly, who needs that drama?)

5. Single Leg Press Out (50 seconds)

What it targets: Unilateral core strength and hip stability
Why it works: Mimics real-life movement patterns (hello, carrying toddlers)
Make it easier: Extend legs straight up instead of out
Level up: Hold each extension for 3 seconds

6. Straight Leg Drops (50 seconds)

What it targets: Advanced lower ab control
Why it works: Longer levers = more challenge for deep core muscles
Make it easier: Bend knees and do reverse march instead
Level up: Drop both legs together (if you’re feeling brave)

7. Side Plank with Reach (50 seconds each side)

What it targets: Obliques, hip stability, and spine mobility
Why it works: Addresses side-to-side core weakness often ignored
Make it easier: Drop that bottom knee to the mat
Level up: Add a leg lift while reaching (show-off!)

8. Bird Dog (50 seconds each side)

What it targets: Posterior chain and cross-body stability
Why it works: Balances all that front-focused core work
Make it easier: Just lift arm OR leg, not both
Level up: Add small pulses at the top position

A woman doing a sideplank, which is a mommy pooch workout exercise.

How Often Should You Do This Postpartum Core Workout?

Ideally? Every other day. Your core muscles need time to recover between sessions, so daily isn’t necessary anyway.

Realistically? Whenever you can squeeze it in without losing your mind.

Some weeks you’ll crush it five times. Other weeks you’ll do it once while your toddler uses you as a jungle gym.

Both scenarios are perfectly valid. The most important thing is consistency over intensity, and showing up for yourself even when it’s messy.

Why This Mom Belly Workout Actually Works

Unlike those “get abs in 30 days” programs that make you want to throw your phone across the room, this routine focuses on your deep core muscles. You know, the ones that actually hold everything together instead of just looking pretty on Instagram.

The transverse abdominis (that Spanx muscle I keep mentioning) is your body’s natural weight belt. When it’s strong

Everything else falls into place.
Your posture improve
Your back feels better
And that mommy pooch starts to flatten.

Plus, these exercises are specifically designed for postpartum bodies.

No crazy jumping around or moves that make you worry about… well, let’s just say bladder control issues.

Mommy Pooch Workout That Focuses on Abs and Core