Lilly Carreiro

Most moms who struggle to connect to their low abs don't actually have weak low abs.

They have a pressure management problem.

Their body has learned to grip through the upper abs, ribs, hip flexors, or low back instead of creating support through the entire core canister.

That's why you can do endless deadbugs, planks, and ab workouts and still feel like your lower abs never quite "turn on."

This exercise is one of my favourite ways to teach that connection.

I call it the Suitcase.

The foam roller goes under the pelvis, not the low back. That's important.

From there, your arms reach away while your legs lower toward the floor, challenging your body to manage pressure and create stability without defaulting to the usual compensations.

Don't focus on how low your legs go.

Focus on keeping your ribs and pelvis stacked, maintaining tension through the front of your torso, and feeling your lower abs working without your low back taking over.

Sometimes the missing piece isn't working harder.

It's finally giving your body the right problem to solve.

Have you tried this one before? 👇

One of the first things I check for in my clients is whether there’s consistency in abdominal tone, because this can tell me a LOT about how their core and pressure system are functioning as a whole 👀

And one of the most common patterns I see?
Women with very dominant upper abs… but a lower belly that still protrudes.
This usually isn’t a “lower belly fat” problem.
It’s often a pressure management problem.

Your core is meant to function like a pressure system. Your diaphragm, ribs, deep core, pelvic floor, and back should all be working together to distribute pressure evenly throughout the torso.

But when someone lives in their upper abs all day:
✨ The ribs often flar
✨ The upper abs grip and crunch downward
✨ The pelvis loses proper alignment
✨ Pressure gets pushed down and forward into the lower abdominal wall

So even though the upper abs LOOK toned and tight, the lower belly is often taking the hit from all that unmanaged pressure.

This is also why I see so many women doing endless ab workouts, sucking their stomach in, or bracing constantly… while the “low belly pooch” never actually changes.

Because the issue isn’t that the lower abs are lazy.
The issue is that the pressure strategy is dysfunctional.

And over time, this can contribute to:
⚡️ Poor deep core function
⚡️ Rib flare
⚡️ Pelvic floor issues
⚡️ Back tightness
⚡️ A stomach that pushes outward despite being “fit”

The solution is not MORE bracing or more crunches.

The solution is learning how to:
✔️ Expand through the ribs and back✔️ Stack the ribcage over the pelvis
✔️ Connect the lower core and pelvic floor
✔️ Create true 360° pressure management

THIS is the kind of stuff I work on with my clients every single day.

Because a flatter stomach is often a side effect of a core system that actually functions properly 💖
Comment “CORE” and I’ll send you my Breathing Reset.

“Just belly breathe” is one of the most over simplified core cues on the internet.

Your core is not just your abs.
It’s a pressure system.

And when all of your inhale pressure gets pushed straight forward into the belly over and over, without expansion into the ribs, back and sides, you can end up reinforcing the exact issues you’re trying to fix:

• low belly pooching
• rib flare
• weak deep core connection
• pelvic floor dysfunction
• poor pressure management
• lack of true core support

Good breathing for core function is NOT about sucking in.
But it’s also not about aggressively pushing your belly out either.

A functional core breath creates 360° expansion through the ribcage and torso while maintaining alignment and managing pressure properly.

This is why so many moms can “belly breathe” all day and still struggle to connect to their core.

Breathing is not just relaxation.
It’s strategy.

And if you want a core that functions well, looks better, and supports your body properly, the way you breathe matters more than most people realize.

Comment “BREATH” and I’ll send you my free Breathing Reset so you can start reconnecting to your core properly.

I’m Lilly 👋🏼
Mom of 2, fitness coach, and the coach behind the women who are DONE guessing.

I help moms rebuild their bodies after pregnancy with workouts and coaching designed for the female body, core, pressure management, strength, and real life.

Because most moms don’t need to “try harder.”
They need a plan that actually makes sense for THEIR body.

If you:
• feel disconnected from your core
• struggle with the low belly pooch
• leak, feel weak, or feel “off” during workouts
• want to get stronger and more confident
• are tired of starting over every Monday

You’re exactly who I help 💗

This isn’t about bouncing back.
It’s about rebuilding.

DM me “CORE” if you want more info on coaching ✨