Exercises » Post Natal Fitness » Abdominals

Be kind to your abdominals....

 

Vitually every new mum wants to get her tummy toned and flat as soon as possible. It is the area most visibly affected by pregnancy and the body part most of us feel conscious about.
However, the abdominal muscles have been under huge strain and they need slow, gentle and most importantly safe coaxing back into shape! Military boot camp full sit ups will do more damage than good at this time. 

Be patient and the reward of a toned tummy will be your if you practice these exercises regularly and effectively. So set aside 10 minutes to run through a few exercises and remember to work your pelvic floor too. 

The following exercises will target all your abdominal muscles.Without getting too technical, there are 4 muscle layers which make up your abdominal corset and form you Core Stability (think of it in terms of a large pair of Bridget Jones knickers)!

1. The deepest and most powerful is the Transverse Abdominus which wraps around into your lower back
2. There is an inner and outer layer of Oblique muscles, whose fibres criss cross around your sides (waist muscles)
3. Finally the Rectus Abdominus runs from your lower ribs to your pubic bone and is the central front layer 

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The following exercise are to be done in strict order as they become progressively more intense.
Exercises 1 & 2 can be started within hours of giving birth (along with your pelvic floor)
Exercises 4-9 should be started following your satisfactory post natal check

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Important Care Points

These important guidelines apply to whatever abdominal exercises you are performing:

• The start position of any abdominal exercise should be firstly to pull your tummy into your spine. This engages the transverse abdominus and makes the move more efficient (that is you are truly working your abs and not your hip flexors), and safe.
• Breath out when curling up or forwards. If you have lungs full of air your intra abdominal pressure is greater and your abs are strained even more.
• Keep the movement slow and controlled. By speeding up you begin to use the momentum of the move, rather than your muscles.This is less effective and more prone to injury.
• Start slowly and build up the repetitions gradually
• Stop and rest if you experience any discomfort

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Diastasis Recti

This is the separation of the central front rectus abdominal muscle which occurs in pregnancy as your bump gets bigger.
Normally the 2 sides of the rectus muscle come back together after the birth.
However in some mothers (66% of post natal women) the separation remains excessive. When this separation of the rectus sheath exists the abdominal muscles are unable to work efficiently and consequently cannot support the lower spine or core stability

The cause of diastasis recti may be related to:

• Carrying a large baby
• Twins/ triplets
• Pregnancies close together with no time for abdominal muscles to recover and strengthen.
• Constant stress due to poor posture and lack of care of abdominals during pregnancy

A 2-3 finger gap (2-3cm)is common following delivery. However if the gap is greater than 3 fingers (3cm) great care should be taken.
Any ab crunch/ curl or reverse crunch type exercises should be totally avoided as this can cause further separation.

By regularly performing BloomingFit ab exercises 1 and 2, you will build up core strength in your main transverse abdominus musle without causing further strain or separation

Obviously if the separation continues after a few weeks of ab exercises you may need the specialist advice of a physiotherapist

 

How to check for diastasis recti:

This check can be performed by yourself ......

• Lie on your back with knees bent and feet flat on the floor.
• Place 2-3 fingers either just below or above the umbilicus with your palm flat on your tummy and fingers facing towards your toes
• Take a deep breath in
• Then slowly raise your head and shoulders off the floor as in an ab curl
• Breath slowly out as you raise up and press your fingers into your tummy
• The two sides of the rectus abdominus should close together on your fingers
• If the gap is greater than 3 fingers then the diastasis recti is excessive and doming may occur

 

Doming:

Doming is the term to describe the bulging up of the abdominal muscles as with a diastasis recti. During an abdominal curl the intra abdominal pressure increases. If the muscles are still separated and misaligned, this pressure forces them to rise up as in a ‘dome’ shape. Doming can exacerbate the separation of the rectus sheath and prolong the union. Therefore any exercise which causes doming should be avoided (crunches, heavy weight training)

Remember exercises 1 & 2 can be started straight away, but exercises 4-9 need a clear post natal check first
If you are in any doubt that you may have a severe separation then please seek medical advice

Long term your abs will thank you.....

 

Watch our video as these exercises are suitable for post natal mums as well as pregnancy .... 

 

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