You’ve had your sweet baby (or two, or three or more!). You’ve been working out like crazy and eating super healthy and clean but your midsection is still a poochy mess. What the heck?! Our core takes quite the beating during pregnancy. Our muscles are weak and supremely stretched out and they are also having a hard time learning how to work and coordinate in harmony. So many people often think abdominal sit ups when they hear “strengthen your core”. It’s actually a bit more complicated than that not to mention sit ups and crunches can actually cause your stomach to pooch more! Stop doing them now! Pretty please!
The core is made up of muscles in our pelvis, hips, abdomen and lower back. After we give birth these muscles are not only weak, they lack proper coordination. A mama specific core strengthening routine is essential after childbirth. By strengthening these core muscles, new mama’s can prevent low back pain, help incontinence, improve posture and flatten our tummies.
Every mama’s Core Rehab plan should consist of exercises that specifically strengthen the:
- Transverse abdominis- the inner most abdominals
- Pelvic floor
- Multifidus muscles- a series of muscles attached to the spinal column
- Glute muscles
- Hip muscles
1 out of 3 women will actually have an annoying little condition called Diastasis Recti. (Insert big raspberry sound here!) Diastasis Recti is the partial or complete separation of the rectus abdominals (think “six pack “) muscles. The “six pack” muscles are merged together by connective tissue. This connective tissue is designed to shorten and lengthen vertically. HOWEVER, a swelling pregnant belly requires the abdominal wall to expand horizontally. Since this connective tissue is not particularly elastic, it tends to stretch and thin out creating a gap.
The fantastic news is that you CAN have a flat stomach again! It takes some work, but with consistency and the right moves you’ll be flat and fierce in no time!!