Rebuilding Your Core After Birth

Introduction

After giving birth, many new mothers are eager to regain their pre-baby bodies, and one of the most common areas of concern is the “mum tummy.” The good news is that with a combination of exercise and patience, it is possible to lose the post mum tummy and rebuild a strong core.

“Understand the changes to your body”:
Pregnancy and childbirth cause significant changes to a woman’s body, including separation of the abdominal muscles (diastasis recti) and weakened core muscles. It’s important to understand these changes and give your body time to heal before starting any exercise regimen.

“Start with pelvic floor exercises”:
The pelvic floor muscles support the abdominal and lower back muscles, and they are often weakened during pregnancy and childbirth. Kegel exercises and other pelvic floor exercises can help to rebuild these muscles and provide a foundation for rebuilding core strength.

“Incorporate exercises that target the transverse abdominis”:
The transverse abdominis is the deepest abdominal muscle, and it is important for supporting the spine and helping to pull in the waistline. Planks, bird dog, and dead bugs are examples of exercises that target this muscle.

“Don’t forget about your back muscles”:
The back muscles, including the erector spinae and the multifidus, are also important for supporting the spine and maintaining good posture. Exercises such as the deadlift, rows, and superman are great for targeting these muscles.

“Be patient and consistent”:
Losing the mum tummy takes time and patience. It’s important to be consistent with your exercise routine and not to expect overnight results.

“Consult with a healthcare provider or a women’s health physiotherapist”:
Before starting any exercise routine, it is important to consult with a healthcare provider or a women’s health physiotherapist to make sure you are cleared for exercise and to discuss any precautions or modifications that may be necessary based on your individual situation.

Conclusion

Rebuilding your core after baby is possible with a combination of exercise and patience. By understanding the changes to your body, starting with pelvic floor exercises, incorporating exercises that target the transverse abdominis, and not forgetting about your back muscles, you can work towards losing your mum tummy and rebuilding a strong core.

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Remember to be patient and consistent, and always consult with a healthcare provider or a women’s health physiotherapist before starting any exercise routine.