Core Exercise – Postnatal Core Exercise is so important after pregnancy. Some simple tummy exercises, targeting the Pelvic Floor and Transverse Abdominis, can have you on your way to losing the baby belly fat! Not only should you do specific tummy exercises, you need to do sufficient toning and cardio exercises to see a flat stomach again. These exercises will help remove the fat off of the top of your abdominal muscles.
Your uterus shrinks about a finger’s width every day. In five to six weeks, your uterus will return to pre-pregnancy size. That means in that time it will from the size of a watermelon to the size of an orange. Pretty impressive, right? Your body is remarkably adaptable and your recovery to pre-pregnancy hormone levels, uterus size, etc. is postpartum miracle and your core muscles are just as adaptable. Your body is a machine in the several weeks following birth.
Specific Core Training is extremely important to regain the strength and integrity of your core after pregnancy. You should not begin with traditional abdominal exercise like crunches and sit-ups, but use the Inner Core instead. Whether you had a c-section or vaginal delivery these exercises will help you create a flat, strong stomach. If you’d like to know more about c-sections read more here.
Think of the pelvic floor as the bottom of the core, and visualize a sling from front to back. The pelvic floor is the foundation to your core. Your abs cannot function without the pelvic floor. The pelvic floor is important for a number of reasons and you need to do pelvic floor exercises to keep its integrity and health. It helps with incontinence, postpartum issues and training the pelvic floor can also help create the flat stomach you’re looking for. The transverse abdominal muscle wraps around the torso from front to back and the muscle fibers of the TA run horizontally, similar to a corset or a weight belt. These muscles are your true core muscles and strengthening them will give you power and tone your entire body.
Together the four muscle groups of the abdominal wall, especially the Transverse Abdominis, and the muscles of the pelvic floor act as a sling supporting your baby. The stronger you can get these muscles the more comfortable you will be post delivery. If you want to be able to wiggle into your skinny jeans or wear that bikini without your pooch folding over your swimsuit’s bottom, then working your pelvic floor and transverse abdominis both during and after pregnancy is essential.