How to Get Rid of a Mum Tum

Following pregnancy and childbirth, it is normal that changes occur to your abdominal area. This can include changes to the muscles, skin and fat in the abdomen and can lead to emotional and physical discomfort. This loss in confidence and increasing self-consciousness can make it harder for women to dress in the way they want and take part in activities such as sports or swimming.

Mum tum is also commonly known as ‘mum tum overhang’ and ‘mum belly’. 

During pregnancy the skin around the abdomen areas stretches to allow space for the baby to grow. This leads to a number of permanent changes to the abdominal area.

Abdominal changes that are common following pregnancy are:

• Diastasis Recti – This condition involves the abdominal muscles separating along the mid-line, creating a gap. It can lead to a bulging appearance around the tummy, and can also lead to a higher risk of hernias and other complications. 
• Loose skin – As your abdomen has had to grow and stretch during pregnancy, it then may lose elasticity and not be able to fully bounce back to its original shape and position following pregnancy. This can lead to a loose and saggy appearance. 
• Stubborn fat deposits – Some women find that they have gained extra fat around their mid-region, which is difficult to remove with diet and exercise alone.

There are a number of solutions, both surgical and non-surgical to help tackle a Mum Tum and improve the tone and contours of the abdomen post pregnancy and childbirth. 

There are a number of lifestyle changes which can help to get rid of a Mum Tum by toning the tummy muscles and helping to reduce fat and support weight loss:

• Healthy and balanced diet – Having a diet rich in fruit and vegetables, with whole grains and sufficient hydration, will help to reduce fat around the stomach. 
• Avoiding alcohol – Alcohol causes inflammation throughout the body and often leads to bloating and fat collecting around the mid-region. Limiting your alcohol content will help to reduce any bloating and can help get rid of your mum pouch  
• Stomach exercises – Doing exercises which target your abdominal can help to tone any muscles which have lost strength through pregnancy. Exercises to get rid of Mum Tum include: 
  
  • Crunches 
  • Sit Ups 
  • Flutter Kicks 
  • Pilates 
  • Yoga

It is important to remember that some people are genetically more predisposed to collecting fat around their stomachs, so it may take longer for their body to return to how it was pre-pregnancy than for others. 

The best mum tum exercises to support mum tum weight loss and minimise overhang seek to tone the muscles after pregnancy.  

The best mum tum exercises include Pelvic Tilts, Planks, Leg Raises and Bicycle Crunches. Mountain Climbers are also highly effective, as are Bridges and Russian Twists.  

Consistency is important for mum tum exercises to be effective, and you can only really expect successful mum tum weight loss and the elimination of your mum belly if you combine these mum tum exercises with a healthy diet.

It is also vital that you get clearance from your doctor before embarking on any exercise regime postpartum. 

Drinking too much alcohol, eating a poor diet and not focusing on exercises which strengthen the abdomen can cause bloating and excess fat around the abdomen, giving a similar appearance to a Mummy Tummy. However, diastasis recti is unique to pregnancy and is a key cause of Mum Tum.