Becoming a mom changes everything — including your body. Many new mothers notice a soft belly that lingers after childbirth, often called the “mom pooch.” This is common and completely normal. But with the right care, movement, and holistic support, you can gently restore strength to your core while honoring your body’s healing process.
At Functional Medicine Los Angeles, we emphasize safe, functional, and whole-body approaches that help new moms rebuild from the inside out.
Why the “Mom Pooch” Happens
- Diastasis Recti → a separation of the abdominal muscles during pregnancy.
- Weakened Core & Pelvic Floor → pregnancy and delivery stretch and soften these areas.
- Hormonal Shifts→ changes in estrogen, progesterone, and cortisol affect metabolism and fat storage.
- Lifestyle Demands→ lack of sleep, stress, and irregular meals make recovery harder.
For new moms looking for targeted recovery and postpartum belly healing,
Safe & Gentle Core Exercises for New Moms
⚠ Always check with your healthcare provider before starting exercise postpartum.
- Diaphragmatic Breathing (Deep Belly Breathing)
- Lie on your back with knees bent.
- Place one hand on your chest, the other on your belly.
- Inhale deeply through your nose, expanding your belly (not your chest).
- Exhale slowly, gently pulling your belly button toward your spine.
✨ Why it helps: Reconnects you with your core and pelvic floor muscles.
- Pelvic Tilts
- Lie on your back with knees bent and feet flat.
- Flatten your lower back into the floor as you exhale.
- Inhale, return to neutral.
✨ Why it helps: Strengthens deep core muscles and supports lower back stability.
- Heel Slides
- Lie on your back with knees bent.
- Slowly slide one heel away from your body, keeping your core engaged.
- Return to the starting position and switch sides.
✨ Why it helps: Builds core control without straining.
- Modified Side Plank (on knees)
- Lie on your side, prop up on your elbow.
- Bend knees and lift hips, keeping your body in a straight line.
- Hold for 10–15 seconds, then switch sides.
✨ Why it helps: Engages obliques and pelvic stability gently.
- Walking
- Aim for short, consistent walks with your baby (stroller walks count!).
✨ Why it helps: Boosts circulation, metabolism, and energy while being gentle on your body.
If you’re located near the Valley, our functional medicine Studio City services integrate safe postpartum exercises with functional healing methods designed to restore strength gradually.
Beyond Exercise: A Functional Medicine Approach 🌿
At Functional Medicine Los Angeles, we know healing the “mom pooch” isn’t just about workouts — it’s about whole-body health.
- Nutrition → Focus on protein, healthy fats, and fiber to stabilize blood sugar and support healing.
- Stress Management → Cortisol plays a big role in belly fat storage. Deep breathing, rest, and gentle movement help.
- Gut Health→ Balanced digestion reduces bloating and supports nutrient absorption.
- Sleep Support → Quality rest (even in short stretches) helps regulate metabolism.
Be Patient With Your Body 💕
Your body grew as a human — that’s powerful. The “mom pooch” is not a flaw; it’s a reminder of what your body accomplished. With time, consistency, and the right functional approach, you can rebuild strength, improve digestion, and feel confident again.
✨ At Functional Medicine Los Angeles, we guide new moms through safe exercise, personalized nutrition, and holistic care for postpartum recovery.
Many women also explore our functional medicine digestion in Los Angeles services, which help reduce bloating, improve nutrient absorption, and restore core health from the inside out.