* It is no secret that although having babies and being a Mamma bear is a great aspect of life, it comes with a toll on your body post delivery.
Whether you deliver naturally or undergo a C-section your body goes through a drastic change, leaving some mommas scarred and with a pooch.
Four Years ago I had a C-section with my son and even though I am a personal trainer and am a healthy mama, I too still struggle with the evil pooch.
It is very important when training abs after a C-section to 1. Consult with your doctor and ensure you are cleared for training. & 2. Focus on exercises that wont cause more trauma to the incision site or cause your abdominal muscles to separate (Diastasis Recti).
In the first 6 months- year following the procedure I would stay away from conventional sit ups or weighted sit ups in a normal position. Every forward flexion bulges the abs and stresses the spine and will worsen abs if you already have diastasis recti.
Listed below are more exercises that could cause separation of the abdominals post C-section.
-push ups on flat ground
- full planks with arms fully extended (start with half planks)
- any movement that puts stress on the abdominal wall or causes belly and lower region to bulge up or out
TRY THESE AB MOVES INSTEAD
1. BIRD DOGS
1. Kneel with hip-width apart hand hands firmly on the ground and prepare your core.
2. Lift one hand above your head while simultaneously lifting opposite leg.
3. When you feel steady to do the full range of motion form a straight line with leg and arm then bring both together.
4. Alternate to complete on repetition.
* DONT SAG CHEST
This movement is great for building low back function while engaging core. A strong core and good stability in your spine will help in everyday life after baby comes out!!!
2. BRIDGE HEEL TAPS
Start Flat on your back
With both shoulders firmly and evenly on ground lift hip/glutes to get in bridge position.
Tighten core and engage in breathing pattern as you move your feet
Alternate bringing both feet closer to bottom then tapping them away
* If you feel sharp pain in your abdomen or pain do not finish movement
This is a great movement to introduce using your abs again and learning to stabilize your core without putting a lot of stress on the abdominals.
3. PVC PIPE TURNS
* SO OBVIOUSLY I WAS BEING RESOURCEFUL CAUSE I DID NOT HAVE A PVC PIPE AT THE TIME, BROOMSTICK WORKS JUST FINE AS WELL!!!!
Stand with pipe/broomstick on shoulders
Stand with feet slightly wider than shoulder width
In a fluid motion move one end of pipe to opposite lower region
You will feel obliques engaged here.
If you are freshly cleared after a C-section pace yourself and focus on your breathing and engagement deep in your core.