Banishing the "Mommy Tummy"

Since I'm finally being forced to accept the fact that my linea alba is weak, and I definitely have a hernia due to my diastases recti, I've been looking into what I can do help strengthen my mid-line abs. Surprisingly. it's a lot harder to find information about strengthening your core post-baby than I thought. It seems that everyone feels the urge to push you by saying "Get your body back after baby in 6-weeks," but they don't want to talk about the bigger issues, like: incontinence and ab separation. Crunches, v-sits, and leg lifts won't help you, no matter what the fitness magazines say. In fact, those crunches can actually make you "pooch" worse! So how, in this crazy world, are we going to find the necessary information to help us get ahead? Is it too much to ask that we don't have to fear a sneeze?!

Your pelvic floor is a multitude of muscles, nerves, tendonds, and other tissues that are woven together. The pelvic floor muscles provide support and stability to your spine and pelvis, and play a key role in your daily movements, including your continence. Diastases recti, the culprit for the "mommy tummy" can, also, effect the pelvic floor. Thankfully, I have some amazing friends at Gorgo magazine that happen to know a thing, or two, about post partum recovery. Pairing these amazing women and their post-partum belly moves along with information from Bellies inc, and you have a mountain of helpful information! The following are a few moves that I've found and am planning on bringing in to my own routine to help build up the strength in my midline while I wait for results from my tests:

1) Cat-Cow

This is one suggested to me by Edmonton's very own 2G Fitness studio: Starting position is on all fours, arms and knees shoulder-width apart. While in a neutral pelvic bone position, tighten your lower abs by rotating your hips towards your ribs. Hold this position for 2 counts, then roll the hips back. You should feel a fire in your lower abs pretty quickly. 3 sets of 20 and you'll be needing that glass of water.

2) Stir the Pot

For this move you will need a yoga mat (for your knees) and an exercise ball. While on your knees, place your forearms on the ball, and hold yourself up as if you are on in a plank. Your arms should be at a 45-degree angle. While holding your core tight and focusing on that midline, "stir the pot": rotate your arms clock wise, and when you have done a full cycle switch to counter-clockwise. When you have done one rotation both ways, its one rep. *This IS a more advanced move, so you need to remember to work up to it*

3) Planks

We hate them. They suck. However, they are efficient in strengthening your core. There are a lot of variations, but one of my favourite is: while in a full plank (no elbows on the floor) raise your right leg straight into the arm, and hold. Hold this for as long as you can. Rest, and then change sides.

Do these three moves, three times each. Don't forget to stretch!