Let’s start with the truth: many mums find themselves with weakened core muscles, particularly if they didn’t actively strengthen them after childbirth.
You might not know this, but if you haven’t really worked out (or haven’t done the RIGHT types of workouts) since pregnancy then your core is probably still damaged, whether you’re a new mum or further down the road…
Do you have a damaged core? Check out the common symptoms:
✔️ Lower back pain: Persistent lower back pain, especially during activities, can indicate core weakness.
✔️ Poor posture: A weakened core can lead to poor posture, which may contribute to discomfort and long-term musculoskeletal issues.
✔️ Incontinence: Difficulty controlling your bladder or experiencing leakage in certain situations and activities can be related to core and pelvic floor issues.
✔️ Bulging belly: If you notice a bulging or doming of your abdomen when performing certain movements, it may be a sign of diastasis recti.
Restoring the core is a great place to start getting fit as a mum. Below I explain easy steps to introduce restoring the pelvic floor and the abdomen of my clients. Combining these three ways will not only make the time you put into restoring your abdomen more effective, but it also helps you to get started, even if you are a very busy mum.
1️⃣ Pelvic floor exercises serve as the cornerstone for core rebuilding. These targeted movements not only help to restore strength and function to the pelvic floor muscles but also provide a solid foundation for overall core stability.
2️⃣ Integrate mindful breathing techniques into your core workouts to amplify your results. Proper breathing patterns not only enhance the effectiveness of your exercises but also encourage deeper engagement of the core muscles, leading to greater strength and control.
3️⃣ Incorporate Pilates into your weekly training routine to improve your core strength. Pilates offers a holistic approach to core strengthening, focusing on controlled movements, alignment, breathing and muscle engagement to develop a strong, stable core!
Aim for core exercises that prioritise deep muscle engagement, stability, and functionality. Key components include controlled movements, proper breathing techniques, and exercises that target the entire core, including the transverse abdominis, pelvic floor, and obliques.
✅Core stabilisation exercises like plank variations, bird dog, and dead bug.
✅Exercises that promote pelvic floor engagement and deep core activation, such as pelvic tilts and connection breath.
✅Functional movements that mimic daily activities, like squats and lunges with core engagement.
✅Low-impact exercises that minimise strain on the spine and pelvic floor, such as heel slides and modified push-ups.
DM on IG to discuss how you can start to restore your abdomen and loose your mommy tummy.
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