DID YOU KNOW? That crunches and situps bulge the belly and not flatten it?
Hi guys,
Thank you for checking back. Without much Ado, Its time to loose the ''mummy tummy'' but without the crunches and sit-ups. Remember my blog is all about truth no matter how bitter it may sound.
May be this is your case,
- My first pregnancy ended in a miscarriage at 11 weeks, and I wondered why my abs didn’t go back to flat when I had barely even been showing.
- Six months later, we conceived my daughter. After I gave birth to her, I wondered why my tummy got flat right after having her, but then pooched out when I started exercising again.
- Three years after having my daughter, I had my son, and my belly didn’t even attempt get flatter no matter how many crunches and planks and cardio sessions I did. In fact, he was over 2 years old when I realized my stomach was still making an inverted V-shape whenever I sat up. Yet I was doing core work almost every day. It was the kind of core work I was doing (crunches, situps, planks) that was making my belly rip more!
Women all over the world are reading those three pieces of their personal experience and nodding their heads, because our physiology is the
same and most of us have experienced this… and accepted it?
Yes, we’ve been told by personal trainers who’ve never had kids (like I was) that it’s normal to have a “mummy tummy.”
Here is what to do
Yes, we’ve been told by personal trainers who’ve never had kids (like I was) that it’s normal to have a “mummy tummy.”
- Can the Crunches –Yes, I know this flies in the face of all those cute pictures of moms crunching up to play “peek-a-boo” with their baby floating on their shins.But crunches bulge the belly, not flatten it.If doing 300 crunches a day worked, you’d have a flat belly by now.
- Sit ups are even worse, in fact, any crunch-like motion – this includes anything where the shoulders come off the floor – contributes to diastasis by very nature of biomechanics. Diastasis means ''recti (also known as abdominal separation) is commonly defined as a gap of roughly 2.7 cm or greater between the two sides of the rectus abdominis muscle. This condition has no associated morbidity or mortality'' (Yikes! i bet you and i have been adding these to our exercise regimen recently. :(.)Planks are also inadvisable until while your diastasis recti is still open because of the gravitational pressure pushing down and out on your damaged core.
Here is what to do
- Train Your Transverse Abdominus –
Your TA is your own natural girdle, assisting the uterus with expulsion during birth and taking pressure off your healing six-pack (rectus abdominus) after birth.But the obliques and six-pack get so much attention in the fitness industry that many women don’t even know about their bigger, deeper, more important TA muscle.You can start activating your TA three days after vaginal birth and 10 days after surgical birth. -
- Walk! Walk! Walk! –
Nothing is more effective at working your whole body in a safe, effective, gentle manner than walking. Walking naturally stretches and flexes your pelvic floor and activates your whole core without stressing your abdominal connective tissue.If you use a baby carrier, please make sure that it’s one that prevents hip dysplasia in the baby while supporting your core without yanking on your back – wraps and ergo-like carriers are best. If you are pushing your child in a stroller, your form matters - Practice Perfect Posture –Visualize
the inside of your torso like two bowls; your pelvis forms one bowl,
and your ribs form another upside down bowl.While sitting and standing,
your rib bowl and pelvic bowl need to center with each other. If your
ribs are thrust forward, that stretches the diastasis, so pull your ribs
down while keeping your spine tall. If your pelvic bowl is tilted so
your hips are tucked under a lot, or so that your lower back is severely
arched, that will also yank on your connective tissue.
- Try these and thank me later.
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