You have had your baby and you want your flat tummy back! Re-alignment and re-training the abdominals safely and effectively is very important just after you have had your baby.

 First thing you will need to do is get the approval from your doctor to start exercising again. Then you will need a qualified fitness professional to perform “the rec check”. This is done to see whether your abs (rectus abs, hence the name rec check) are separated or not. If your abs are separated, then you will need to do the first three exercises below. It is important to know that if you work the wrong muscles that this can result in permanent separation of the rectus abs.

A quick anatomy lesson. Your abs are made up of 3 main muscles – the Rectus Abs (usually referred to as the 6-pack), the Obliques (our waist) and the Transverse Ab (sometimes called the Core and really just like a BIG corset). If you have separation of the Rectus, youshould not work the Rectus or the Obliques. Focusing on the Core will help with bringing the 6-pack back together.

You must smile and enjoy (or at least look as you are having fun) throughout – your baby is watching your every move!

Tummy Contractions (Transverse Abs)

• Position yourself on all fours with your baby underneath you, ensure your back is in a neutral position throughout exercise
• Allow your tummy to lower to the floor
•  Draw stomach in and up
•  “Hold” for a count of four (breathing into your sides)
•  Repeat the exercise as many times as you can and increase the duration of the “hold” to challenge yourself

Plank (Transverse Abs)

•  Supported on your elbows, lie on your tummy with your legs extended out behind you
•  Lift your bottom off the floor and balance on your tip toes.
•  Imagine you are a plank of wood – straight and flat
•  Hold this position for 15 seconds
•  As you get stronger you should aim at holding for up to 1 minute

Balancing and Playing (Transverse Abs)

• Start on all fours with baby underneath you, holding babies favourite toy in one hand
• Start by pulling your tummy up and into to you
• Extend the hand with the toy in it forward on the floor
• Extend the opposite leg out behind you on the floor
• Lift the hand with toy and toe off the floor
• Keep the toes and fingers in a nice straight line and look down and SMILE at your baby
• Hold this position for 15 seconds and repeat on opposite side
• As you get stronger you should aim at holding for up to 1 minute

Once you know your abs have fused back together, you can do the following exercises with your baby to get back that FLAT tummy that we all crave for! The following exercises will target this trouble zone. Do remember that your body will take about 12 months to get back to its pre-pregnancy shape – rule of thumb, 10 months on , 10 months off. So be kind to your body, listen to your body and most importantly enjoy this very special time with your baby.

 Crunches (Rectus Abs)

•  Lie on your back, bent knees about hip distance apart, hold your baby’s hands while she sits on you
•  Gently lift shoulders off of the ground, slowly and with control, lower yourself back to starting position
•  Start with 8 good crunches and challenge yourself by increasing the number of repetitions or slowing the movement down as your strength increases.
• Remember to keep a space between your chin and your chest and pull your belly button in to your back
• You can play “peekaboo” with baby

Bicycle (Obliques)

•  Lie on your back, bent knees about hip distance apart, pop baby between your feet on the floor
•  Lift feet off the mat, keep left knee bent and the right leg straight
•  Gently lift shoulders off of the ground, hands behind the head, rach right shoulder to left knee
•  Repeat on the other side
•  Start with 10 good sets and challenge yourself by increasing the number of repetitions or slowing the movement down as your strength increases.
•  Remember to keep a space between your chin and your chest and pull your belly button in to your back
•  Your baby should be entertained by the movement of your legs

Reverse Crunches (Rectus Abs)

•  Lie on your back with knees bent, place baby on your shins so that you can hold his hands out to the side in a “flying” position
•  Keeping a space between your chin and your chest and pulling your belly button in to your back
•  Slowly bring knees into your chest then gently lower your knees back to starting position
•  Repeat the exercise as many times as you can and increase the duration of each repetition as your tummy gets stronger
•  Babies love the “flying” motion

 

This article was the kind contribution from Debbra Lee (Fit for 2)

Lot 3f-1b, 3rd Bangsar Village II

 

2, Jalan Telawi 1, Bangsar Baru, 59100, Kuala Lumpur

 

Tel: +60322875001

 

Fax: +60322875002

http: www.fitfor2.com.my

 

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