Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Hey there, Mama!

I totally get it—you’re feeling a bit out of sorts with that stubborn “mommy belly.” But here’s a little secret: there's a way to help tone that lower belly area!

Did you know that the muscles in your lower belly, known as the transverse abdominals, work together with your pelvic floor muscles? By understanding this connection, you can start to make real progress toward a stronger core and a flatter tummy. Let’s dive into three simple steps to help improve that “mommy pooch.”

1. Focus on Deep Belly Breathing

If you're always on the go (and what busy mom isn’t?), you might be breathing more into your upper chest and less into your lower belly. Shifting your focus to deep, diaphragmatic breathing can make a big difference! As you inhale, try to relax your pelvic floor muscles and fill up your lower belly with air. Think of it as increasing your range of motion, which can help your body work more efficiently.

2. Coordinate Your Breath with Your Pelvic Floor

Your pelvic floor muscles work in harmony with your breath. As you inhale, your pelvic floor lengthens, and as you exhale, it gently contracts. A fun way to practice this is to imagine “picking up a blueberry” with your pelvic floor on your exhale (no actual blueberries needed—just use your imagination!). This visualization helps activate the first layer of your core muscles.

3. Engage Your Lower Abs with Intentional Exhales

Now, let's take it a step further. While exhaling, try breathing out a little harder than usual. You may notice a gentle tightening in your lower abs. That's exactly what we want! This engagement helps strengthen your core muscles, which you can then use during everyday movements like picking up the kids, lifting groceries, or pulling dinner out of the oven.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Enroll in the C-Section Exercise Program

Ready to reclaim your postpartum wellness and address the hurdles of C-section recovery? Our C-Section Exercise Program delivers the complete guidance you need to restore strength, enhance healing, and truly thrive. Sign up now and take the first step toward feeling empowered and revitalized—mind, body, and spirit!

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)