I hear it all the time: “I love my kids, but I *hate* my stomach!” I’m frequently asked about the hows and whens and how much-es of abdominal exercises by moms, regardless of the age of their kids. I have several tips I like to share.
First, stop and think about the amazing work your body has done if you have gestated and birthed a baby. Be mindful of the awesome changes that your body undertook to sustain a developing new life. Be grateful for the power of your body to labor and birth your baby. Once you give your body the respect it deserves, you can work from a positive starting point.
Next, you must acknowledge that ab flab has two components: one has to do with fitness, and the other has to do with nutrition. You can do all the abdominal exercises you want, but until you’re giving your body the proper nutrition, you’ll likely have a layer of fat over your gorgeously toned abs so that you can’t appreciate them.
As for ab exercises, moms can begin exercise after giving birth nearly immediately! Now before you start envisioning crunches, planks, and burpees, we must recognize a more realistic starting point: the breath.
The most simple, yet most important, exercise after giving birth is to take a deep breath and then hiss on the exhale.
Think of it like you’re trying to fog a mirror. By breathing fully, you are working your abdominals from the deepest, most internal layers. Learning to exhale during any exertion– standing up, lifting your baby, carrying that dreaded baby bucket– not only coordinates breath and movement but it also decreases intra-abdominal pressure to creates a healthy structure for your pelvic floor.
Just watch out you don’t make yourself light-headed with your deep breathing and forceful exhales! I encourage new moms to hiss and compress each time they sit down to feed the baby, about 10 repetitions per set.
It is essential for new moms to test themselves for diastasis recti before beginning any type of dynamic abdominal exercise. This separation of the abdominal muscles is quite common, but with proper technique and the right exercises, it can be lessened and neatly repaired. Once you know you’re not at risk of causing further separation, crunches and other traditional ab exercises (crunches, twists, planks, and loaded movements) can be resumed.
While it is tempting to rush back into exercise after giving birth, controlled, steady progress will deliver you to your goal point much faster than an aggressive strategy. Working with someone who understands the postpartum period and its demands can help keep you on track and lay a solid foundation for your success.
By changing your mindset, refining your nutrition, and performing a few simple breathing exercises, you’ll gain a new appreciation for your powerful body.
Good health and great happiness to you!