You watched your body change over 9 months as your baby grew. It's a beautiful moment in life, but youre ready to get your body back asap. And it's not as easy as you may thought it would be. That's normal. You must remember to be consistent and patient as your body heals and needs to transform back. Concentrate on a few of these tips to help get your core strong again.
It took 9 months for your belly to grow, so thinking it will bounce back within a week just won't happen. Your body needs time to heal. Doctors usually recommend at least 6 weeks before you can begin an exercise program again, and sometimes even longer after a C-section. Once you have medical clearance is when you can start the journey to getting back to your pre-baby body.
During pregnancy, your abdominal muscles can separate in the middle as your belly expands. Not everyone will experiences this seperation, while others will and heal on their own. If you are one that does not, there is no need to panic. Your doctor will first determine if you have diastic recti. Then, you'll want to correct this by learning how to properly stabilize the spine before jumping to typical crunches.
Posterior Pelvic Tilts
You'll want to start with the basics and build a foundation before you begin more complex exercises. The first step to activating your core is learning how to complete a posterior pelvic tilt. This is accomplished by drawing your belly in and supporting the spine. Start by lying on your back with both knees bent. On an exhale, push your back down into the floor as you feel your abs engage. You can also use the cue of drawing your belly button downward and in. Hold for 3 seconds and relax. Repeat this 15 times. Once you are able to understand this movement, you will be able to take the next step.
Adding different motions
Now that you've learned the basics, the next step will be to put arms and legs into the mix to make it more challenging. Exercises like the dying bug is a great core stabilizer. Start by lying on your back with legs up at 90 degrees and arms straight up toward the ceiling. Engage the core into a posterior pelvic tilt. Extend the right leg straight out toward the floor, while the left arm will extend straight back toward your head. Hold for a second or two, and the alternate sides. Repeat this for 10 reps.
Once you feel you are able to stabilize your core, you can gradually progress your workload. Concentrate on breathing technique and drawing the belly inward. Build up to what you were doing before you were pregnant until you are comfortable. Start slow and always listen to your body. You can adjust the sets and reps as you get more comfortable.
Every body type is different. Everyone's genes are different. Some can bounce back within weeks of giving birth. Others may take a little more time. Give yourself a break. Son't compare your journey to anyone else. Seek advice. Stay active.
Remember, our genes are all different. Some of us will develop stretch marks or loose skin more than others. And that's okay. But doing crunches all day won't fix that. Diet is a key part in achieving a healthy weight and help flatten your tummy. Pregnancy should be a beautiful experience. It will change your body, but that doesn't mean to give up postpartum. Taking care of yourself after pregnancy is very important. You are still beautiful and should feel confident with the way you look.