In a world of body acceptance, women still struggle with the “mom pooch” post-baby. And as much as we would like to accept and move forward, the truth is, women care what they look like and how we feel.
If you are fresh out from having a baby, the mom pooch may be accentuated by postpartum swelling, the uterus has not contracted back to its original size, your abdominals are still stretched from the growing baby, and you may have some increased fat stores onboard to help nurture the growing baby.
If you are months or years postpartum and still struggle with that mommy pooch, some things to consider:
All these things play a part in getting rid of the mommy pooch.
Lie on your back with your feet on the wall so that your hips and knees are at a 90-degree angle. Put a towel roll or ball in between your knees to squeeze. Inhale: belly, side, and back expands (pelvic floor relaxes). Then exhale forcefully through pursed lips (like your blowing the seeds off a dandelion) followed by squeezing the towel roll, lift your pelvic floor, and tighten your lower abdominals (bringing hip bones together). Make sure you keep your quads, hamstrings, and butt relaxed through this exercise. Repeat through 10 breath cycles.
Begin in a hands and knees position with knees under your hips and hands under your shoulders. Head should be in line with your trunk.
Exhale and tighten your pelvic floor and lower abdominals by pulling your hip bones together. Raise your arm off the ground and reach out in front of you while simultaneously raising your opposite leg straight behind you. Pretend you have a cup of water on your back and you do not want to spill it. Alternate arms and legs 10 times each side. *Important to watch for doming of your abdomen.
1/2 kneeling position with inside leg down. Place a band or pulley system at chest level (in ½ kneeling position). Grab onto the band with both hands.
On the exhale, rotate your body to bring your arms to midline. Watch to not hike your hip on far leg. Perform this rotation 10 times and then switch sides.
This is only a start to rehabbing your core!
Did you know that I am launching a 6-week course to help moms rehab their cores postpartum? If you want to know more, email me or DM on social!
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