10 Effective Exercises to Reduce Mummy Pouch Naturally
There is no denying the happiness of becoming a mother. For most mothers, it also leads to multiple physical and mental changes. A stubborn accumulation of lower belly fat is quite common. This is usually known as the “mummy pouch.”
This accumulation of fat in the lower belly is due to weakened muscles, especially after childbirth. It is a natural process. Still, most women want to regain their original strength and do away with this post-partum belly. To ensure this, it is essential to practice the right exercises to bring about a positive change.
What is the Mummy Pouch?
The term “mummy pouch” typically refers to the lingering lower abdominal bulge that remains even months after delivery. This can result from diastasis recti, a condition where the abdominal muscles separate during pregnancy.
Combined with excess fat storage around the belly, it can make the lower stomach area particularly resistant to change. That’s where targeted postpartum belly fat exercises come into play. When done consistently, they help rebuild core strength and support natural recovery.
1. Pelvic Tilts
Pelvic tilts are gentle yet effective for reconnecting with your core. They work by engaging the lower abdominal muscles without putting pressure on the spine. This makes them ideal in the early postpartum phase.
Begin by lying on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, tightening your lower belly and glutes, then release. This movement strengthens the transverse abdominis, the deepest abdominal layer, which is crucial for reducing the mummy pouch naturally.
2. Leg Slides
Leg slides are a foundational movement in any mummy pouch workout. Lie on your back with knees bent, and engage your core by pulling your belly button towards your spine. Slowly slide one heel out, keeping it in contact with the floor, then return it to the starting position.
Switch legs and repeat. This helps retrain your core to activate properly while minimizing strain on your recovering muscles.
3. Heel Taps
Heel taps are another core-centric movement that improves coordination and gently tones the abdomen. Begin in the same position as the leg slides, then raise your legs to a tabletop position.
Lower one heel to tap the floor, then return to the starting position. Alternate legs while maintaining a stable pelvis. Practicing heel taps regularly can greatly support efforts to reduce mummy pouch naturally.
4. Glute Bridges
While glute bridges primarily target your backside, they’re incredibly beneficial for pelvic stability and core engagement. Lie flat on your back, knees bent, and feet hip-width apart. Lift your hips until your body forms a straight line from shoulders to knees.
Pause at the top and slowly return. This exercise helps restore control over both core and pelvic floor muscles, forming an essential part of effective exercises for mummy tummy.
5. Modified Side Planks
Side planks offer a great way to tone the obliques and improve core stability. Begin by lying on one side with your forearm under your shoulder and knees bent. Lift your hips off the ground, creating a straight line from your head to your knees.
Hold briefly, then lower. Modified side planks are safer than full planks in the early postpartum stage and still yield significant strengthening benefits.
6. Bird-Dog
This is a full-body move that particularly enhances lower back and core strength. Start on all fours, keeping your spine neutral. Extend your right arm forward and left leg back simultaneously, hold for a moment, and return.
Switch sides and repeat. Bird-dog is a staple in mummy pouch workout routines because it encourages balance, posture correction, and deep abdominal engagement.
7. Dead Bug
Don’t let the name mislead you. This exercise is fantastic for postpartum recovery. Lie on your back with arms extended toward the ceiling and legs lifted in a tabletop position. Slowly lower one arm and the opposite leg toward the floor, keeping your core braced, then return to start.
This challenging move targets the transverse abdominis and should be performed with control to be most effective in reducing the mummy pouch naturally.
8. Wall Sits with Core Activation
Wall sits might seem like a leg exercise, but when combined with intentional core engagement, they become a great option for rebuilding abdominal control. Stand against a wall and lower into a seated position as if sitting on an invisible chair.
Press your lower back gently into the wall, hold your core tight, and maintain this posture for 20–30 seconds. It’s a subtle but powerful addition to your list of postpartum belly fat exercises.
9. Standing Marches with Core Control
This upright movement helps reconnect the mind-body link between your abdominal wall and posture. Stand tall and slowly lift one knee toward your chest while keeping your belly engaged. Alternate legs in a controlled marching motion.
Practicing this helps reinforce upright alignment and activates your lower core, supporting your goal to reduce mummy pouch naturally.
10. Breathing with Core Engagement (Diaphragmatic Breathing)
Never underestimate the power of proper breathing. Diaphragmatic breathing is often the first step toward healing diastasis recti and toning the abdominal wall. Sit or lie down comfortably.
Inhale deeply into your belly, allowing it to rise, then exhale fully while drawing the belly button toward the spine. Repeat slowly and mindfully. This is one of the most underestimated exercises for mummy tummy but yields deep internal benefits.
Our Approach to Long-Term Solutions
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With a focus on non-invasive technologies and dermatology-backed protocols, we help you achieve visible improvements while prioritizing safety and long-term results. Whether you’re navigating body changes or seeking to enhance your natural contours, our expert team is here to guide you with personalized care and proven solutions.
Conclusion
Reducing the mummy pouch naturally takes patience, consistency, and a gentle yet focused routine. These ten exercises are designed to help rebuild your core from the inside out. Whether you’re weeks or months postpartum, incorporating these movements into your lifestyle can gradually strengthen the abdominal wall, improve posture, and reduce excess fat around the belly. Remember, every body is different, and postpartum recovery is a personal process. By combining mindful movement, core activation, and a positive mindset, you’ll be well on your way to feeling stronger and more confident in your postpartum body. Always consult a healthcare provider before starting any new fitness program, especially after childbirth.