If you have ever had a baby – whether it was 20 years ago or 20 months ago – your core workouts need to be smart. You could do 600 crunches everyday and never see your abdominal muscles.
You’ve been searching for core workouts for women and come up with a gazillion sites. So first let’s get into what we are working with.
Your transverse abdominis and pelvic floor do a lot to support a baby. So it would only make sense to work these muscles. The problem is that most of us do traditional ab exercises the wrong way! And these muscles don’t initiate or fire during something like a crunch. During postpartum ab workouts it’s important you get the most out of each workout. I know you are short on time!
Maybe you have a muffin top, mummy tummy or another ugly name for your tummy. But that tummy can do amazing things! Including bouncing back to it’s former or better self. Sometimes we assume we have a distended belly or mummy tummy because we had a baby. But the truth is we may have never been taught how to recruit our inner ab muscles correctly. And I have a few tricks to start working on it right now, while you are sitting in your chair or standing at the kitchen counter.
First get into a neutral posture. This can be difficult, but so worth the next 30 seconds. Don’t tuck your tail but don’t stick out your tail. Soft knees. Pull your bra muscles together to get rid of rounded shoulders.
Now take a deep breathe.
Take another breath. This time as you breathe don’t let your shoulders elevate. Instead see your belly button expand.
And here is the kicker…activating your transverse abdominis and pelvic floor!! To do this, you will pull your belly button towards your spine as you exhale (careful not to tuck your tail as you do this, the only movement is in your belly). Simultaneously think about pulling up the pelvic floor.
Practice this on for 30 seconds and off for 30 seconds.
A lot of time we look for core information for the aesthetics – or looks – or weight loss. But I want you to have a healthy core for daily function, like carrying your toddler or picking up a car seat. If you core is not strong it can lead to muscle imbalances, pain and posture that creates more pain
Before embarking on more core workouts, you should check for an abdominal separation, also known as diastasis recti. Why? Because doing traditional core workouts can be harmful.