Sorry if you were expecting to hear of some miracle quick fix…… there is no magic. Your body took 10 months (yes 10) to transition while making your baby so it’s not going to spring back, it takes time.
How pregnancy affects the ‘core’.
When you think of your core, you probably think of your abs. However the core consists of all the muscles that encompass your midsection, including your back and hips. Pregnancy wreaks havoc on these areas.
- Stretched and weakened abdominal muscles
- shortened overworked back muscles
- Instability in the hips
- Inactive pelvic floor
Diastasis Recti- This occurs when connective tissue between your abdominal muscles thins, causing the muscles to separate.
Symphasis B pubic dysfunction The ligaments that are supposed to keep your pelvis aligned become lax leading to instability in the pelvic joints.
Exercises to get you back on the right track.
Here are three to start with that you can can start soon after delivery that are really helpful.
- Belly breathing Often after pregnancy the ribcage has become flared + the knock on effect means breathing through chest and shoulders influencing posture and core stability. Belly breathing simply involves allowing your stomach to expand and contract as much as possible while you actively inhale and exhale as deeply as possible
- Abdominal bracing Lying face up on the floor. Brace your abdominal this is your starting position. You do this by sucking your tummy in around 40%, a good tip is to imagine the feeling of pulling up a tight pair of trousers. Draw up your pelvic floor by imagining the feeling of stopping yourself going to the bathroom. You can start by holing for sets of 30s and move onto simple exercises like moving your arms over your head or raising you legs. This all has to be done while keeping the explained core positioning above.
- Pelvic tilt- Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis back pressing your lower back toward the floor at the same time drawing up your lower abdominal.
- You can then move on progressions such as the dead bug or de-compressive like the 2-3 point box.
Hope this information is helpful. Lookout for a team breakthrough you tube channel where we will be posting many of the exercises above.
