I have also listed what movements and exercises you should use on my website. It's a progressive program (weeks 0-6) so you can gain the health and integrity back into your core.
http://www.momsintofitness.com/post-pregnancy-exercise
Core exercise should not begin until you have your doctor's permission. Then you should proceed gradually with the CFS Method DVD or Boot Camp 2 DVD.
1) Pelvic Tilts, place the crook of your knees on a couch and pull your hip bones towards your rib cage slightly. Be carefull not to squeeze your butt (which is why it's important to start on the couch). Eventually work up to doing these with your feet on the ground and knees bent. 8-12 reps.
2) Pelvic Shrugs, get in the position of a crunch and pull your right hip bone toward your right rib cage, trying to only use the PF and not lifting your back or squeezing your butt. Do the same thing on the left. 8-12 reps each side.
3a) Pelvic Scoots, get in the position of a crunch. Slide one heel out while keeping your core activated (back doesn't lift off the floor and stomach doesn't pooch). Only go as far as you can eventualy trying to get the leg straight.
3b) Add an arm lift: as you scoot the leg swing your opposite arm above your head, maintaining core activation. 10 reps each side.
4) Supported Seal, lie on your stomach and lift your torso. Your hands should be on the floor for support (but try to just use back strength!) Remember your back is part of yoru core...so strengthening it helps bring in the tummy! 5 x 30 seconds
5) Posture, make an upside down hershey kiss with your hands (index and thumbs touch)and place on your lower abdomen. Inhale and as you exhale pull your skin (using the PF) away from your hands. You should see a little bit of light. Keep the PF activated as you continue to breathe, eventually making this a habit so your PF is pulled in all day long!
You should be able to master these within several weeks and eventually integrate them into all the core exercises you do. If you need help intergrating you may want to look into my CFS Method DVD
15 comments:
I'm just starting on section 2 tonight. Hoping it helps my tailbone!
And my sad 3 babies later stomach. :)
once i learned to keep my core activated from your videos, i noticed a huge difference doing it daily... much flatter stomach!!!
I've noticed that it has become easier to do these, I don't have to think about it as much, but I'm glad you posted this because my stomach is just looking sad. I feel like I'm getting that mommy "bulge" that most people have a problem with (and I never have). Some of these I've seen in your video and some I haven't; I'm excited to try some new things!
I'm going to start doing these exercises, but I wanted to know if some waist measurements are inevitable for some people. I've been exercising and dieting for over a year, and my waist and hip ratio is .8 when I'd like it to be .7. Am I probably doing something wrong or is this my shape?
Rachel, can you tell me what you've been doing for nutrition and exercise?
Lindsay,
I eat 1700 calories per day, exercise an hour every other day with toning and cardio (interval training from your great book and videos - I love them!), 30 minutes of cardio every other day, with one day off. My stomach isn't fat - I have a four pack and I see lots of muscles when I work out. I work on pulling in when I do my ab work, because I know that pouching can be counter productive.
I do drink more diet mountain dew than I should. Would smaller, more frequent meals make a difference? I'm a little disappointed because I've lost weight (I'm around 118 and am 5'5), but haven't lost inches.
Thanks!
Rachel
Rachel, it honestly sounds like you are doing everything right! And if you're losing wieght that tells me a difference in toning is right around the corner. Have you thought about bumping up your wieghts?
Lindsay,
Adding some weight during my workouts is definitely something I can do. Thanks for the suggestion and encouragement.
I had some problems with binging before I became pregnant (I've become so much healthier since my pregnancy, so that's not a problem anymore), and I was afraid that that behavior would ruin my chances of losing the inches around my waist.
Final Question: Can I do the stomach exercises you outline above every day?
Thank you very much for your time. I love your videos and book!
I don't understand #5 - what is an 'upside down hershey kiss' and what does 'you should see a little bit of light' mean?? Is this explained in the video's too? Thanks, I'm just confused.
make the upside down hershey kiss with yoru hands by touching your index and thumbs. then as you contract the pelvic floor your waist will pull away from your hands and you will see a sliver of light. hope that helps!
Hi Lindsay! Love your DVD's! Hope you see this comment-- I was wondering if you know much about cervical/uterine prolapse. I am just starting to worry that I may have a (relatively) mild case of it, and want to see my OBGYN about it, but I am out of town for the next few weeks, so unfortunately that will have to wait. I read somewhere that strengthening the pelvic floor muscles can help with this condition, and immediately thought of your workouts. Do you know anything about that? Would these exercises be good? Safe? Anything else you would suggest?
Amber, hi! Kegels will be your best bet, along with these pelvic floor exercises. And once you see your OB you can ask for biofeedback training to make sure you are activating all the right muscles.
I do recommend doing sets of kegels throughout the day. Are you able to activate your PF muscles? Or is that where the problem lies?
I am in need of some good exercises for what is called diastasis recti--I only had 1 child, 31 yrs ago but have had this bulge for the last 8 yrs; went from 146 lbs to 206 in 6 mos--am not a happy camper as it is so unattractive, no one at the veterans hospital will help and at 53, men refuse to date me because I look pregnant and very tired of women asking when the baby is due---what can I do? I would like to have a date again and to wear pants that do not fall below this bulging hard belly.
Lauren, I am so glad you asked. I ahve a bunch of info/exercises on diastasis recti on my website http://www.momsintofitness.com/pregnancy-diastasis-recti-and-flat-stomachs
So you might want to start there, then begin (or continue) an exercise routine with interval training. It burns tons of calories in the least amount of time. You said you gained about 60 lbs in the last 6 months? Did anything contribute to that? I aks because I want to recommend the perfect path for you to get yoru body back!!!
Thanks for this information. I am going to start these excercises immediatly!!! I hope it works!!
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