Being a new mother is not an easy job. Besides being on
call 24x7 for the baby, your self-image takes a beating
as you look at yourself in the mirror- the svelte
pre-pregnancy figure has disappeared and worse, its
showing no signs of returning! Do not fret and do not be
too hard on yourself.
Flattening your abdomen after childbirth and getting
back your flat tummy will take dedication and regular
exercise but this should always be done in consultation
with your doctor or midwife. It is even more important
to do this if you have had a Caesarian.
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Your abdominal muscles get split down the
middle during pregnancy and it is important that they
have completely healed before you start on an exercise
regimen.
According to doctors weak stomach muscles lead to
poor posture which, in turn, is responsible for lower
back pain, sciatica, joint pain and inflammation. |
So, flattening your abdomen after childbirth is not only
essential for looking good but is important for your
overall health.
Since stomach muscles are still tender after childbirth,
stomach exercises like crunches, jackknifes, roll-ups,
roll-overs, crisscrosses and other exercises which
require the spine to extend and flex should be avoided
immediately after delivery and more so, after a
Caesarian operation.
Meanwhile you can start with gentle stomach exercises in
consultation with your doctor and gradually progress to
more vigorous exercises. Swimming, walking, yoga,
aqua-aerobics are some other gentler exercise options.
Tips to flattening your abdomen after childbirth
- Lying on your back with knees bent, pull in your tummy
in such a way that the back of your waist is pressing
against the bed and your pubic bone is rocking up. Then
relax and feel your pubic bone rock back.
- You can do this exercise more vigorously once your
muscles get stronger by holding onto the same position
but lifting your head and trying to touch your knees
with your hands simultaneously. If your muscles are not
strong enough they will bulge while doing this set and
this is a sign that your muscles are not yet ready for
this step.
- To strengthen the muscles which help you do sideways
bending, the position should be lying on your back with
one leg straight and the other knee bent. Your hand
should be lying gently on your stomach just above the
straight leg. Now, try lengthening the straight leg by
stretching your heel taking care not to move your bent
knee. Keeping your knee straight and shortening the leg,
pull your heel slowly towards you and feel the muscle
tighten under your hand. Relax and repeat with the other
leg.
- The muscle fiber responsible for letting you twist can
be strengthened by lying on your back keeping both knees
bent and pulling in your stomach. Now, lifting your head
up try and touch with one hand the opposite ankle all
the while keeping your tummy tight. Alternate sides and
always contract your tummy before touching the ankle and
remember to relax it in between.
- Doing these exercises 10 times twice a day diligently
will tone up your stomach muscles and you will be on
your way to a flatter tummy.
- Warning signs to look out for are muscle aches and
pains, getting tired easily and color changes in
post-partum vaginal discharge. At the first sign of any
of these symptoms, stop your exercises and consult your
doctor. ?The Complete Guide to Postnatal Fitness? by
Judy Difiore and ?Pre and Postnatal Fitness? by Lenita
Anthony are good resources for more information.
- Many women get disheartened after childbirth seeing
their not-so-flat tummy but, it will help if they
realize that there?s nothing wrong in the way they look
and it is just a natural transformation of their body
after childbirth. Your body can regain its original
shape by regular exercise for flattening your abdomen
after childbirth and good eating habits.
Coach David Grisaffi.
Tacoma Washington
www.FlattenYourAbs.net/index.html
David Grisaffi has been a sports enthusiast his entire life. He participated in football, basketball, wrestling, swimming, tennis, and baseball, and excelled at wrestling. His love for sports led him into a career in sports conditioning and fitness training.
David majored in physical education and holds multiple certifications including three from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist, Golf Biomechanic,
and health and lifestyle counselor.
He also holds certifications from the International Sports Sciences Association (ISSA)
as a personal trainer and specialist in performance
nutrition.
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David has been a high school wrestling and baseball coach and is currently an independent trainer and strength coach. He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam.
David’s ebook, Firm And Flatten Your Abs
is an online best seller which teaches you how to lose body fat, develop “six pack abs’ while improving strength, function and athletic power at the same time. You can contact David or learn more about his programs at www.FlattenYourAbs.net
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