Why So Many Women Have A Lower Belly Bulge (& Why Our OB/GYN Says It's Normal)

One of the unfortunate realities of being a woman is that society profits from our insecurities. Browse through social media, and you'll see infinite messaging trying to shame things that are totally normal, from body hair and wrinkles to gray hairs and freckles. Then, there's lower belly fat. Even before the dawn of fitness influencers, there were movies, magazines, advertisements, and pop culture in general trying to convince us that a lower belly bulge was something to be ashamed of and fix at all costs. But it's time to stop comparing ourselves to unrealistic beauty standards and understand not only where lower belly fat comes from but also why it's not a problem to fix.

"In my experience, lower belly pouches (sometimes called "pooches") can be caused by several factors," says board-certified OB/GYN Dr. Stephanie Hack, MD, MPH, FACOG. "These include increased abdominal fat, enlarged pelvic organs from uterine fibroids or ovarian cysts, and muscle separation known as diastasis recti, which often occurs during pregnancy or after abdominal surgery. With diastasis recti, the abdominal muscles don't fully come back together, often forming a visible bulge below the belly button." Dr. Hack, who is also the founder of Lady Parts Doctor and the "Lady Parts Doctor" podcast, explains exclusively to Glam that certain procedures, including C-sections and pelvic surgeries, can also contribute to the "pouch-like shape" of the lower abdomen.

Since there are several medical reasons why someone might have more lower belly fat, Dr. Hack stresses that it's nothing to be ashamed of. "It's also important to know that some degree of abdominal softness is completely normal, especially after childbirth, surgery, or as hormones shift with age," she confirms. "While it can be tough, we have to remember that our bodies are meant to change, and that doesn't make them any less strong, capable, or worthy."

Hormones in particular are one of the most common causes of increased lower belly fat. Dr. Stephanie Hack tells Glam exclusively that a "pouch" in the lower abdomen can come about at any time in a woman's life, and those natural hormonal changes are usually the culprit. "During the luteal phase of the menstrual cycle, when progesterone levels are highest, women may experience bloating from fluid retention and slower digestion, which can make the lower abdomen appear more prominent," she explains. "Conditions like PCOS, which involves hormonal imbalance, can also lead to increased abdominal fat and a lower belly pouch in reproductive-age women."

You can expect changes in your skin with menopause, which usually hits at around age 52, and this change can directly affect lower belly fat as well. "After menopause, the natural drop in estrogen shifts fat distribution toward the abdomen, especially the visceral fat that lies deeper within the belly," says Dr. Hack. "This hormonal change makes lower belly pouches more common and more difficult to lose. Research also shows that as we age our muscle mass decreases, further contributing to these changes, regardless of our overall body weight." Again, this is normal and not an inherent problem that needs to be fixed. But it's also okay not to love your lower belly fat, and if you choose to, there are ways to decrease it.

Chatting exclusively to Glam, Dr. Stephanie Hack clarifies that "all bellies are beautiful," but diet and exercise are usually the first ports of call if you do want to reduce the size of your lower abdomen. "Try to prioritize whole foods: lean proteins, healthy fats, and plenty of fiber-rich fruits and vegetables, while limiting added sugars and processed carbs that can contribute to bloating and inflammation," she suggests. "Regular movement is also important. Aim for about 150 minutes of moderate aerobic activity each week, like brisk walking or swimming, as well as strength training two to three times per week to build muscle, support metabolism, and slow the muscle loss that comes with age."

In particular, she points to core exercises — for example, "pelvic tilts, heel slides, or bird-dogs" (you could also elevate your workout with ankle weights) — since these work the muscles in the abdomen. If you have a pelvic floor condition, which is common after childbirth or surgery, you might also want to find a specialist physical therapist who can give you exercises to strengthen your pelvic floor. Dr. Hack also recommends staying on top of your stress levels and staying well-rested since this can impact both hormones and cortisol, which then influence fat in the lower belly. Finally, she advises staying hydrated (and you can still feel dehydrated even if you're drinking enough water). Ultimately, Dr. Hack says, "If you're trying to reduce lower belly fat, focusing on your overall health is key, because there's no way to target just one specific are. Movement, balanced nutrition, stress management, and sleep all play a role in how your body stores and sheds fat."