I'm 10 days post baby and feeling great! It is soooooo nice to have my body relatively to myself. Nursing is helping with the dissolving of the baby weight and my Modest Middles Nursing Tank/Undershirt is keeping me covered, but I feel like I have no stomach muscles left! I was told by my doctor that my abs were torn/separated down the middle. He suggested core strengthening exercises. I'm not quite feeling up to a full pilates class yet, so I found some exercises that isolate the transverse abs and don't require the full aerobic aspect yet. I am committed to doing them once a day and see where they get me!
I got them from
pregnancy info!
How To Get A Flat Tummy: Stomach Exercises that Work!
Now that baby is born, you are probably wondering why your stomach is still so
huge and mushy! Your belly will certainly get flatter over the next few
months, but in order to get rid of the 'doughy look,' you will need to
do some abdomial exercises. Searching
for some quick stomach exercises to help flatten your belly? Forget sit
ups - focus on your transverse abdominals!
Great Stomach, No Crunches
One of the most overlooked group of abdominal muscles
,
the transverse muscles are the deepest lying abdominal muscles that
basically act as a girdle to your entire middle section. These muscles
lie horizontally and help to keep your organs in place, while putting
pressure onto your abdomen. They are also the muscles you need to target
if you want a flatter stomach.
They Do It All
The transverse abdominals are connected to your back muscles as well as
your rectus abdominals. The rectus abdominus are your vertical abdominal
muscles and are the muscles most commonly targeted when you do stomach
exercises. Unfortunately, traditional stomach exercises like crunches
tend to by-pass the transverse abs so no matter how many sit-ups you do,
your transverse muscles will barely feel the effects.
Any fitness program that targets your core, like Pilates, will include
stomach exercises that target the transverse abdominals. However, you
often work these muscles without realizing it. Whenever you hold your
stomach in, you are working the transverse abs. For instance, the proper
position for lunges requires you to keep your back straight and how do
you do that? By tightening your abdominals, or more specifically your
transverse abdominals, of course.
Why They are Important to Pregnant and Post-Partum Women
Having taut transverse abdominal muscles when you are pregnant has many
benefits.
- Since they are attached to your back muscles, strengthening your
transverse abs can help reduce your back pain.
- Labor
may be easier since you learn how to better control your abs and
therefore may not need to push as much.
- The rectus abdominus often tend to split during pregnancy in order
to accommodate your growing baby (this is known as diastasis). Having
tight transverse abs during pregnancy can get your rectus muscles back
into place faster and therefore give you a flatter stomach sooner after
pregnancy.
Attending prenatal Pilates classes or taking a specialty prenatal
fitness class designed to effectively work the transverse abs can help
you stay fit and look great both during and after your pregnancy.
During the postpartum period, when you start exercising again, be sure
to include some abdominal exercises
that target the transverse abs. Not only will you quickly achieve a
flatter stomach, but you should also notice an improvement in your
posture and fewer backaches.
Transverse Exercises
Here are some exercises that target those hard to get to transverse
muscles. If you are pregnant, consult with your health care provider
before doing any of these exercises.
The No-Crunch Crunch
To do this exercise, start by
lying on the floor with your knees bent and feet firmly on the floor.
Lightly place your hands just below and to the sides of your belly
button. Firmly press two fingers from each hand into your lower abdomen.
Gently begin to draw your lower abdomen down towards the floor
(picture a string pulling your navel towards the floor) but do not move
your pelvis, raise your chest or hold your breath.
Stop drawing in your stomach as soon as you feel your muscles get
tight. The muscles underneath your fingers should feel taut but the
movement does not require a lot of effort. If you move too far, you will
in fact stop working your transverse abs and begin to work your oblique
muscles (your side abdominal muscles) instead.
Hold this position for 10 to 15 seconds, breathing normally the
entire time.
Do ten repetitions.
Scissor Kicks
To do this abdominal exercise,
start by lying on the floor. Place your hands under your buttocks and
keep your back pressed against the floor.
Raise one leg about 10 inches off the ground and slowly lower it
back down. As you lower the one leg, raise the other.
Do three sets of ten repetitions.
Pelvic Tilts
Lying on the floor with your back pressed against the
floor, bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold briefly before lowering slowly
back down to the ground. Your upper body should remain on the floor
throughout the movement.
Do three sets of 15 repetitions.
Lifted-leg Push-up
If you’re feeling very strong in your upper body, or if you just feel
like multi-tasking during your workout, then give this challenging
exercise a whirl.
Get into push-up position but keep your feet hip-width
apart.
Raise one leg as high as you can and then do a regular push-up.
Switch legs and repeat.
This is a pretty tough one, especially if you don’t have much
upper-body strength, so just do as many as you can.
For an easier variation of this exercise, try this:
Get down on all fours with your hands positioned about
shoulder-width apart, elbows slightly bent. Your knees should be
together and positioned underneath your hips. To make the exercise more
challenging, place your knees slightly behind you. Have your toes curled
on the floor. Your heels should not be touching the floor.
Tighten your abs by drawing your navel in towards your spine. In a
smooth, controlled motion, raise your knees off the ground. Your upper
body should not move.
Hold for one breath and then slowly lower down.
Aim for three sets of ten.
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