If your lower belly sticks out no matter how healthy you eat or how often you exercise, you’re not imagining it.
And contrary to what you’ve probably been told, it isn’t always belly fat.
For many women, especially after pregnancy, that stubborn lower belly can actually be a sign that your core isn’t managing pressure well.
That’s also why it often shows up alongside back pain, constipation, or bladder leaks.
The good news? Those problems are often connected — and they’re things you can improve.
Once you understand what’s actually going on, there are simple things you can start doing today to improve it.
As a ProNatal Pre and Postnatal Fitness Specialist, I’ll walk you through what’s happening — and where to start.
Why These Issues Happen in the First Place
During pregnancy, your growing baby places more and more pressure on your abdominal wall, pelvic floor, and spine. A lot of that change centers around pressure in your abdominal cavity.
- Outward pressure stretches the abdominal wall, which can lead to diastasis recti (a separation of the “six-pack” muscles).
- Downward pressure overloads the pelvic floor, which increases the risk of pelvic floor dysfunction (like bladder leaks, constipation, prolapse, or that heavy “bowling ball” feeling).
- Added stress on the core and back muscles leaves them “overwhelmed,” so they can’t stabilize the spine as well — leading to low back pain.
The key takeaway here: stubborn belly bulge or back pain isn’t just “extra weight” or “loose skin.” It’s a pressure and support problem — and that’s something you can retrain.
If you’ve spent years doing more cardio, more crunches, or trying to lose “just a few more pounds” without seeing much change in your lower belly, you’re not alone.
Many women assume they simply need to work harder, but if pressure management is part of the problem, more of the same workout moves often isn’t the solution.
Diastasis Recti — More Than a “Mom Pooch”
Diastasis recti (DR) happens when the tissue that runs down the center of your abs, called the linea alba, gets stretched and thinned. This causes the left and right sides of your abs to separate.
For many women, this shows up as a torpedo-like bulge (think: pointy tip) or coning in the belly, especially when you sit up or do certain movements.
Here’s what you need to know about diastasis recti:
- DR is incredibly common after pregnancy — but it’s not just a postpartum issue. Athletes and powerlifters can experience it too.
- It can persist for years (yes, even 10, 15, or 20 years later) if not properly addressed.
- The biggest culprit is unmanaged pressure, not a lack of sit-ups.
What to do instead (start here, but I’ll explain them more in-depth shortly):
- Improve your alignment: Always make sure your ribs are stacked over your hips. Check yourself throughout the day to make sure you’re lining up your ear-shoulder-hip-knee-ankles.
- Exhale on effort: Stop holding your breath — in workouts and the bathroom.
- Watch for “coning”: Skip moves that cause doming (I’m looking at you planks! Regress if needed).
- Start simpler than you think: Gentle core exercises + glute strengthening moves first.
Pelvic Floor Issues — It’s More Common Than You Think
Your pelvic floor supports your bladder, uterus, and core — and when it’s not working well, it can show up in ways you might not expect.
Signs your pelvic floor might need support:
- Leaks when you sneeze, cough, laugh, or exercise
- A feeling of heaviness or pressure
- Constipation or feeling like you can’t fully empty your bowels
- Lower back or hip discomfort that won’t go away
These symptoms can show up years after having kids — especially if your core never fully regained strength and coordination.
Start Here: 7 Simple Changes That Can Make a Big Difference
Even if you’re busy, a few small shifts can make a big difference:
Start with these seven simple shifts:
1. Practice 360° breathing
360° is where you take deeper breaths, as opposed to shallow ones, and you expand your ribs plus your belly in a full wraparound circle. You should feel it in the front, side, and back of your body (which is why it’s called 360 breathing)
Breathe in and fill the belly to expand, then gently draw in your naval on the exhale.
2. Improve your alignment
Keep your ribs stacked over your hips — especially when sitting (ear-shoulder-hips should line up when sitting) — as often as possible.
You may think you’re already doing this, but I’d encourage you to do a few spot checks throughout the day.
You’ll likely find that you’re leaning forward when working on your computer, watching tv, or using your phone. It’s important to keep checking in throughout the day and resetting your alignment.
3. Exhale during effort
Remember this mantra: exhale on exertion.
You don’t want to hold that pressure in.
You want to breathe out on the hardest part of the exercise to get that pressure out.
Using a squat as an example, you’ll take a full breath in before starting the exercise, pull your naval before you lower, then exhale as you lower down AND push up back to standing (the hardest parts of the move).
4. Build your glute strength
Strong glutes help your pelvis and core work together more efficiently, so don’t skip exercises like bridges, squats, deadlifts, and hip thrusts.
Pair those with full-body strength training instead of relying on endless crunches and your core will thank you.
5. Stretch what’s tight
Tight hip flexors and back muscles can change how your pelvis and core work together, so spending a few minutes stretching them can help reduce tension and improve movement.
Think: happy baby, cat/cow flows, child’s pose, seated butterfly stretch, etc.
6. Modify exercises where you see coning
Don’t be afraid to regress moves where coning shows up. If that’s a full-floor plank, elevate your upper body on a bench to reduce that core pressure.
If you’re seeing it with crunches, raise your knees above the floor to alleviate some of that pressure.
7. Move more throughout the day
Try not to stay in one position all day. Get up, walk around, and change positions regularly. Your body was designed to move.
Sitting for too long is a big contributing factor to low back pain, weak and tight hip flexors and glute muscles, and pelvic floor issues.
So get up as often as you can and get those steps in!
When to See a Pelvic Floor Professional
If your symptoms are disruptive — like constant leaking, heaviness, or ongoing pain — it’s a good idea to see a pelvic floor physical therapist. They specialize in these issues and can create a personalized plan to get you lasting relief.
Don’t assume this is normal and instead go get yourself checked out.
The Bottom Line
That belly bulge, back pain, or leaking bladder isn’t just something you have to “deal with” because you had kids or turned 40.
These issues are common, but they’re not permanent — and it’s never too late to make improvements.
By focusing on breathing, alignment, gentle strength, and daily movement, you can rebuild your foundation and feel stronger from the inside out.
Your body has carried you through a lot — and with the right support, it can feel like yours again.
I’d love to hear from you: Is this something you’d like me to write more about? Need some more workout moves/inspiration to help this situation?
Leave a comment below or reply to one of my emails and let me know what you’re struggling with most. Whether it’s diastasis recti, pelvic floor symptoms, back pain, or where to start with core exercises, your questions help shape future articles.
To strengthening your core and reducing that pesky belly bulge,
Devan
