Abdominals after Pregnancy How to Repair the Damage?
Abdominals After Pregnancy How to Repair the Damage
We all know the abdominals are the most damaged muscles during and after pregnancy. The pelvic floor is the other muscle that takes a beating. Those that have a C section still have damage to their pelvic floor because much of this happens during pregnancy not during birth.
So what happens to the abdominals after pregnancy?
Well many mothers use the excuse I’ve had kids I expect a jelly belly.
The fat over the muscles will not move if not worked. The post pregnancy stomach will remain just that if not exercised. The abdominals after pregnancy need exercising and you start immediately.Start with the core crunch and do it everyday as part of your life activities.
Which of the abdominals after pregnancy do you need to focus on?
I am a Physiotherapist and I teach many new mothers how to train the abdominals after pregnancy.
I always start with the following simple routine.
I am very big on training the Transverse Abdominal Muscle. This muscle wraps around the waist and is considered the corset muscle. The abdominals after pregnancy are usually potty and bulge out. The abdominal separation after pregnancy causes the middle of the belly to bulge and be very weak. This will impact on strength and back pain and function looking after your new baby.
I will give you simple instructions on how to initiate the Transverse Abdominal Muscle to start you on the process of your post pregnancy exercise program. The Abdominals after pregnancy need to be exercised slowly and with your complete attention. Abdominal separation after pregnancy is the only time this occurs. The Abdominals after pregnancy must be exercised by understanding and having complete control of the Transverse Abdominal muscle. This is in fact Pure Pilates
o Lay on your side with knees bent up and a pillow under your head.
o concentrate on your breathing pattern.
o As you blow out draw your stomach in below the belly button.
o Let it out as you breathe in
o This is the opposite pattern to which you are used to.
o Practice coordinating your breath out with a tummy in, action.
o Progress these exercises over time to the point you can hold through a few breaths
o Once you have this working then you can test for a separation and move on the deep core strengthening.
The abdominals after pregnancy often separate.
To test for this follow these simple steps.
The muscle separation pregnancy test must be done prior to starting any post partum exercise program other than the coordinating breathing exercise.
o Lie on your back with your knees bent and your feet flat on the floor.
o Place your hands flat on your abdomen with your fingers pointed towards your each other
o Just at and below your belly button dig your finger in deep to your belly.
o Lift your head and shoulders off the floor and feel the abdominal muscle tighten
o If you feel a gap or bulge in your abdomen, you may have an abdominal separation after pregnancy.
o Do this test 2-3 times and make sure you can feel the 2 ridges of the long rectus muscle.
o The muscle separation pregnancy test is very valid and it may be gap up to 10cm wide
For More Information on Post Pregnancy Exercises click here
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