Lilly Carreiro

This is called a curl-up (think of it like a mini sit-up)... but how you do it matters.

Here's exactly what I'm doing:

1️⃣ I lie on my back with my knees bent.

2️⃣ I breathe into my ribs (not my belly).

3️⃣ I slowly exhale before I start to lift.

4️⃣ As I continue exhaling, I slowly lift my head and maybe my shoulders off the pillow, but only as high as I can while keeping control of the pressure.

5️⃣ I'm watching the area just above my belly button the entire time. That's where my diastasis is most vulnerable.

6️⃣ If I see that area bulge or dome, I stop and reduce my range of motion until I can keep the pressure under control.

Why does this matter?

That bulge is your body telling you the pressure inside your abdomen is pushing into the weakest part of your core instead of being managed by your entire core.

If you keep repeating that pattern over and over, you're teaching your body to rely on a strategy that isn't supporting your core well. Over time, that can make your diastasis harder to improve and contribute to the "mummy tummy" or "still look pregnant" look so many moms are trying to get rid of.

Instead, choose a version of the exercise where you can keep the pressure under control. As your core gets stronger, you'll gradually be able to lift higher without the bulge. THAT my friend is how we flatten our tummy and get rid of those funny post-pregnancy bulges we want to get rid of.

That's why I always say, "Just because you can, doesn't mean you should."

You might be strong enough to do the harder version, but if you're just reinforcing a strategy that doesn't give you the results you want, then why?

Save this for the next time you're in bed and want some core action 😎

No, I'm not saying to film your workouts for social media (unless that's your thing 😉).

I'm saying film your workouts for feedback.

What your core is doing while you exercise matters.

If your abdomen is bulging or doming every rep, your body is telling you something. Ignoring it and pushing through doesn't usually make it better.

In my case, I noticed I was bulging during the hardest part of the pull-up.

So instead of just trying harder, I changed my strategy.

I started my exhale before the hardest part of the movement. That gave my core time to organize itself and manage the pressure instead of reacting after it was already too late.

I also shortened my range of motion for a while.

Not because I wasn't strong enough, but because I wanted to build the habit with good pressure management first. Once my body could consistently control the movement, I gradually worked back to my full range of motion.

Here's the thing...

My lats were absolutely strong enough to do the exercise.

My pressure management strategy just wasn't.

So instead of forcing reps my core wasn't ready for, I met my body where it was and built from there.

I've said it before and I'll say it again...
Just because you can, doesn't mean you should.

The goal isn't to do the hardest version of an exercise.

The goal is to choose the version that helps your body get stronger without reinforcing the very thing you're trying to fix.
Have you ever filmed an exercise and been surprised by what you saw?

If your goal is a flatter stomach, doing more ab exercises isn't the answer.

After years of strength training and coaching moms through rebuilding their cores, I've found that the women who see the biggest changes all have these three things in common:

**1️⃣ They master a true 360° breath.**

Their ribs move well, they fully exhale, and they can direct their breath into their back and sides, not just their belly.

**2️⃣ They do core exercises that provide the right stimulus.**

Not every "core exercise" is actually training the muscles you need. The exercise has to match your current ability and challenge the right muscles.

**3️⃣ They monitor their core response.**

No bulging. No coning. Their hips and spine stay stable, and they know how to manage pressure throughout every rep.

The truth is, a flatter stomach isn't just about having stronger abs. It's about building a core that functions the way it's supposed to.

Comment **RESET** and I'll send you my free Breathing Reset to help you get started.

Did your lower belly push out when you blew up the balloon?

That doesn't automatically mean it's belly fat.

More often than not, it tells me your body is sending pressure to the path of least resistance instead of distributing it through your entire core.

And here's the thing,
Most women I work with can only breathe into their belly. Ask them to breathe into their back or sides and... nothing.
If you can't access that full 360° expansion, you don't have anywhere for pressure to go except forward into your lower belly.

That's why I don't start with crunches or core workouts.

First, we teach your body how to breathe into your back, sides, and belly. Then we layer in a proper exhale so your deep core can manage pressure the way it was designed to.

Master pressure management, and everything else becomes easier:�✔️ Better core connection�✔️ Less doming and coning�✔️ Better support for your pelvic floor�✔️ A stronger foundation for every lift and every workout

If breathing into your back feels impossible right now, you're exactly who I made my free Breathing Reset for.
Comment RESET or send me a DM with RESET and I'll send it over. 💗

Anyone else? 🙋🏻‍♀️