Home Fitness Try This Mom Pooch Yoga Workout to Tone Your Post-Pregnancy Belly

Try This Mom Pooch Yoga Workout to Tone Your Post-Pregnancy Belly

by Briana Marie
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Are you a mom struggling to get rid of that pesky post-pregnancy belly, commonly referred to as a mom pooch? Don’t worry. You’re not alone!

Many women face the challenge of toning their mommy tummies after giving birth. And I’ve been there as well! As a matter of fact, I am still working on toning my belly and improving my core strength.

But during my training to become a certified yoga teacher a couple of years ago, I discovered a few exercises that actually helped tone my belly. Once I achieved my certification, I started sharing my belly-toning yoga flow with other moms in my circle. And now, I want to share it with you!

In today’s article, I’ll break down a really great (yet, challenging) Mom Pooch Yoga Workout that can be done from the comfort of your home.

Incorporating key exercises to target your core muscles, this workout is specifically designed to help you regain your strength and your shape. So, grab your yoga mat, and let’s get started!

fit mom showing off abs
Photo Credit: Kangah from Getty Images Signature via Canva.com

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Beginner Core-Strengthening Yoga Flow for Mommy Tummy

This quick yoga flow is perfect for us moms who can’t always seem to set aside enough time to do a 30-60 minute workout every day. This particular mom pooch workout is also a great flow to pair with other exercises you may already include in your routine.

So let’s get to it!

1. Cat-Cow Pose

Start on all fours with your hands beneath your shoulders and your knees beneath your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).

Exhale as you round your spine, tucking your chin and tailbone and pulling your navel towards your spine (Cat Pose). Repeat 10 times.

2. Downward-Facing Dog

From a tabletop position, lift your hips towards the ceiling while straightening your arms and legs. Keep your heels reaching toward the ground and your head between your arms. Hold for 5 breaths.

3. Plank Pose

Gently move from your downward-facing dog into a push-up position. From a push-up position, lower your forearms to the ground, elbows under your shoulders. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for 5 breaths.

4. Child’s pose

To release your plank pose, keep your core engaged as you bring your knees to the floor and sit back on your heels. Fold forward, extending your arms out in front of you and resting your forehead on the ground. Hold for 5 breaths. From the child’s pose, transition into sitting on your bottom.

how to do child's pose in yoga-infographic

5. Boat Pose

Sitting on the floor with your knees bent and feet flat on the ground. Lean back slightly while lifting your feet off the ground, keeping your knees bent. Extend your arms in front of you parallel to the ground. Hold for 5 breaths.

6. Bridge Pose

Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground while keeping your shoulders and arms pressing into the mat. Hold for 5 breaths.

infographic- how to do bridge pose

7. Seated Twist

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot outside your left thigh. Hook your left elbow on the outside of your right knee and twist to the right, looking over your right shoulder. Hold for 5 breaths and repeat on the other side.

8. Child’s Pose

Return to a child’s pose or try a savasana for 1-2 minutes.

Remember to consult with a healthcare professional before starting any new exercise routine, especially after pregnancy.

infographic- yoga poses to get rid of mommy tummy

Why I Included Certain Exercises in This Mom Tummy Workout

Plank Pose

Plank pose is a foundational yoga pose that primarily targets the core muscles. This exercise targets your entire abdominal area, providing a strong foundation for a toned tummy.

It engages the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques. By holding the body in a straight line, the core muscles are activated to stabilize the spine. This pose strengthens the core muscles, including the deep muscles that support the spine and helps in toning those tummy muscles.

Boat Pose

Boat pose, also known as Navasana, is an effective yoga posture for strengthening the core muscles and toning the tummy. In this pose, the abdominal muscles, particularly the rectus abdominis, are engaged to hold the legs and upper body off the ground. It also works the hip flexors and lower back muscles. Regular practice of boat pose helps in building strong core muscles and contributes to toning the tummy.

Bridge Pose

Bridge pose, or Setu Bandha Sarvangasana, is a backbend pose that engages the core muscles, including the rectus abdominis, to stabilize and support the spine. This pose not only helps in opening the chest and improving spine flexibility but also activates the glutes and hamstrings, which further strengthens the core.

The contraction of the core muscles in bridge pose aids in toning the tummy muscles and improving overall core strength.

Seated Twist

Seated twist, or Ardha Matsyendrasana, is a twisting pose that targets the core muscles, including the obliques and transverse abdominis. This pose involves twisting the spine while keeping the core engaged to maintain stability. It helps in improving spinal mobility and digestion. The twisting motion engages and strengthens the core muscles, promoting toning of the tummy area.

Additional Tips

While these exercises are beneficial on their own, they can be further enhanced with a few additional tips. I will actually discuss this in greater detail in an upcoming blog post. But just a brief overview, make sure you focus on maintaining proper posture during the day to engage your core muscles.

Secondly, incorporate cardiovascular exercises such as jogging, swimming, or cycling to increase overall calorie burn.

Lastly, don’t forget to eat a balanced diet that includes whole foods, lean proteins, and healthy fats. Consistency is key, so try this mom pooch yoga workout routine and be patient with your progress.

Wrapping Up

Regaining your strength and toning up your mom belly doesn’t have to be an overwhelming challenge.

By dedicating a few minutes each day to exercises specifically targeting your core muscles such as the ones in this yoga flow, you can gradually tone your post-pregnancy belly and improve your overall fitness.

Remember, embrace the journey, and be proud of what your body has achieved. Now, grab your yoga mat, put on some calming music, and enjoy this amazing Mom Pooch Yoga Workout to reclaim your confidence and strength!


  • Briana Marie

    Briana Marie is a mental health and financial literacy advocate, and founder of Major League Mommy. In her spare time, Briana enjoys yoga, travel, and spending time with her Husband and two daughters.

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