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Let’s talk about postpartum recovery—where sleepless nights meet a squishy stomach! You’re likely eager to regain your body strength and fitness after having a baby. This blog will guide you through postpartum ab exercises, emphasizing diastasis-recti-home exercises.
In this blog post, you’ll learn:
- What diastasis is and why it’s important
- Safe exercises to strengthen your core after pregnancy
- Tips on integrating your child into your workout routine.
Grab a cup of coffee, cuddle up, and let’s begin!
Understanding Diastasis Recti
Diastasis Recti may sound like a Roman warrior from ancient times, but this is a condition that many new mothers face. Imagine that your abdominal muscles are like a zipper which can sometimes come undone while pregnant, leaving a gap. This separation can result in a weaker core support system, which affects everything from posture to the ability to lift a laundry basket.
It’s more common than you think. Nearly 39% of women are still dealing with six months of postpartum. It can lead to back problems and an overall feeling of instability.
Here’s the good news: specific exercises can help. An online 12-week exercise program can reduce diastasis-recti width both when at rest and while exercising. What about those squishy stomach days? It’s fixable with a few simple moves.
You don’t have to hire a personal trainer or rush to the gym to see results. You can treat diastasis recti in your living room, with yoga pants, and all.
Let’s get back to zipped-up muscles and reclaim core strength.
Postpartum Core Strength Is Important
Let’s be honest for a moment: Your core is the unsung heroine of your body. The core is not only there to make you look good in a halter top (although that is a nice bonus). If your core is weak, it will affect everything else. Imagine carrying your baby, your diaper bag and your sanity at the same time without a strong core. No thanks.
Why should you focus on core strength postpartum? It helps regulate intra-abdominal tension, which is essential for healing diastasis recti. Regulating intra-abdominal tension and retraining your movements can be crucial in healing diastasis recti.
Speaking of lifting, a strong core will allow you to chase your child with ninja agility and avoid the random toys and landmines that are scattered around the living room. The ones that appear out of the blue and are designed to cause pain when you step on them.
It’s not just about getting back to the body you had before your baby, but about feeling capable and strong in your everyday life. A strong core can also help reduce back pain which is a common occurrence in parenting.
While it may be tempting to jump straight to the intense workouts, building a solid core is what makes all the difference. Your future self (and back) will be grateful.
Safe Postpartum Ab exercises
Safety is the best option when it comes to postpartum abdominal exercises. After all, who wants more surprises? You need exercises that gently work the core, without making it a battleground.
Start with tried-and-true favorites such as planks and heel slides. These simple exercises are effective without placing undue stress on the muscles that are healing.
You don’t have to leave the comfort of your home to start. Virtual exercises can be as effective as classes in person for reducing diastasis recti. You can close that gap as you watch your baby nap.
The “TVA Breath” is another excellent move. By lying on your stomach with your knees bending, engage your transverse abdominal muscles.
Exhale as you expand your stomach, and then inhale again while pulling your abdomen toward your spine. It’s almost like magic without the wand or spellbook.
Do not underestimate the power of an effective bridge. Lean backward, bend your legs, and raise your hips to the ceiling. This is a great way to work your glutes while also engaging the core. It’s also a great way to escape from the endless diaper changing.
What’s the best part? You don’t need any fancy equipment, just you and your determination. A yoga mat is optional, but it can be fun. Put on your comfy yoga pants, and begin strengthening your core one safe movement at a time.
Set Realistic Fitness Goals
It’s hard to resist the temptation of getting back into your pre-pregnancy pants. Let’s set realistic fitness goals and put a brake on our enthusiasm. Imagine that you are not just rushing back to your old routine as if you were a superhero saving the day. You’re instead pacing yourself and celebrating small wins, maybe even laughing about the chaos.
Start small, like “tiny human small.” Try to exercise at least three times per week, even for just 10 minutes. Consistency is the key. You don’t want to end up deflated like a balloon by overdoing it.
Focus on progress and not perfection. Comparing yourself to the Instagram mom that looks like she’s never been through labor won’t do you any good. Your body has just done a miraculous thing, so it deserves some love.
Your goals should be SMART – Specific, Measurable Achievable Relevant, and Time-bound. By the end of this month, you might want to aim for holding a plank position for 30 seconds. This is a tangible goal that will give you something to strive for without making you feel overwhelmed.
Remember to celebrate your little victories. You managed to do some heel slides and your baby didn’t cry? You’ve won! You did a bridge exercise to the tune of “Twinkle, Twinkle, Little Star”. Double win!
Grab your yoga mat and your favorite music, then get ready to take tiny baby steps towards your fitness goals.
How to Stay Motivated
Motivation is an elusive thing that vanishes as soon as it’s found. It’s harder to stay motivated when you have a baby in the house. How can you remain motivated when diapers are constantly changing and sleep is scarce?
Set a regular time for exercising. Even 10-minute sessions can be effective. Like a doctor’s visit, schedule it. It’s a fact if it’s on the calendar.
You might want to consider finding a fitness buddy. It can be a huge help to have a fellow mom with you as you navigate the postpartum maze. It’s nice to have a friend to talk to when your baby starts crying in the middle of a plank.
Celebrate your plank victories, no matter how small. Did you manage to complete a plank without falling over? It’s worth doing a happy dance. You did a workout while your baby was giggling. You deserve a reward (or at the very least, a cookie).
A good playlist will also do wonders. Play those songs that get you moving, even if it means bouncing your baby. Who knew that “Baby Shark’ could also be used as workout music?
Last but not least, make sure you keep it interesting. Change up your workout with online classes or different exercises. You will enjoy it more if you are having fun. If all else fails, just remember that even superheroes require a day of rest.
Include Your Baby in Your Workout
Who said that workouts couldn’t be cute? Make your child your ultimate gym buddy to make exercise a fun experience. Start by doing baby-wearing Squats. Strap your baby on your chest and start squatting. You’ll feel like you’re holding the cutest kettlebell in the world.
Try peek-a-boo planks for a fun twist. Play peek-a-boo while planking and putting your baby in front of yourself. You’ll get a great core workout while your baby is giggling.
Baby bench presses are another fun idea. Hold your baby securely and lift your baby up and down while lying on your back. You’ll get a great workout and your baby will enjoy a ride in an elevator! Bonus: The baby’s giggles will motivate you instantly.
You can also use tummy time to get a good workout. You can hold a plank or do push-ups while your baby is lying on the mat. This turns tummy time into a face-to-face activity.
Baby yoga is also a win-win. You can use your baby to prop up yoga poses, such as the boat pose where you both sit together and hold hands. This is like having a yoga date but without the babysitter.
Keep it safe and fun. The more fun your baby has, the more likely it is that you will stick to the exercise routine. Grab your mini-workout partner and make fitness fun!
Postpartum Nutrition
Let’s talk about food, because, let’s face it, that’s the only thing you have control over right now. You need to fuel yourself for the postpartum recovery, which is similar to running a marathon and juggling flames. Imagine your plate to be a colorful masterpiece. Fill it with colorful veggies and grains, as well as lean proteins such as chicken or fish. Imagine eating the rainbow without the pot gold at the end.
Don’t forget to eat healthy fats. Avocados, olive oil, and nuts are all your friends. They’ll keep you full and help with breastfeeding sessions. Hydration is the new best friend of breastfeeding moms. Drink at least 8 glasses of water per day. Add some herbal teas and coconut water to your water intake for variety.
Your secret weapon is snacks. Stock up on easy-to-grab options such as yogurt, nuts, and fruit. So, you won’t reach for chips when you wake up at 2 am. Let’s face it–what about those lactation cookies? Do they count as a dietary necessity?
Don’t forget to treat yourself. You can do wonders for your mental health by eating a little dark chocolate every now and then. A happy mom is also a healthy mother.
Avoid These Common Mistakes
Are you ready to tackle your diastasis recti and dive into the postpartum abdominal workouts? Awesome! Hold your horses, let’s talk about some common errors that can impede your progress. The first trap is the “I’m Superwoman“. You just gave birth to a tiny person, and that is an amazing feat. It’s not a good idea to jump straight into intense exercises like crunches or sit-ups, as this can be detrimental to your healing core. Imagine sprinting before you are able to walk. It’s easy, champ.
Another trap? Ignoring the SOS signals of your body. You’re feeling sharp pain or discomfort. This is your body sending you a huge, red-flag. Listen to your body and make adjustments, rather than pushing through the pain. You won’t get a medal if you ignore pain. Just more recovery time.
Let’s also not forget about the “all or nothing” mentality. You may think that you have to dedicate an hour to a workout. But let’s be realistic. You are probably juggling your newborn and running on fumes. Even short sessions, done consistently, can make a huge difference. Ten minutes of quality exercise is better than an hour of nothing.
Avoid the comparison trap. Instagram is full of moms showing off six-packs just three weeks after giving birth, but each journey is unique. Celebrate every step forward, no matter how small. Your pace is right for you.
Tracking Your Progress
Progress tracking is the adult equivalent of receiving gold stars in Kindergarten. Instead of stickers, your dedication and hard work will be rewarded with tangible evidence. Grab a journal, or download an app for fitness. Note down the exercises you do, for how long, and how you feel afterwards. It’s not just busywork, but a personal fitness scrapbook.
Consider those baby steps, both literally and figuratively. Even the smallest of milestones can boost your mood. You managed to hold the plank for an extra five seconds. Note it down! Have you noticed that your back pain is lessening a little? Also, jot down that. These small victories will add up quicker than you might think.
Let’s spice up the situation a little. Visualize your progress with colorful, fun charts and graphs. Not a chart person, then? How about a photo diary? Take weekly photos of your progress. Not just your abs, but also your energy level and mood. It’s also a fun way to document those adorable baby moments along with your fitness journey.
Feeling tech-savvy? Join a community or forum online where you can post your achievements and receive virtual high fives from other moms. There’s nothing better than a little support from your peers to keep you motivated.
When to Seek Professional Help
Even the most heroic superheroes need a partner. Enter the healthcare professional. You may need to consult a professional if you have been doing your diastasis-recti exercises at home but still feel you are fighting the Grand Canyon of abdominal gaping. Do you feel any sharp pains, bulging or doming? This is your Bat-Signal for a visit to a specialist.
Women’s health physical therapists are the Yodas of recovery after childbirth. They will assess your core and guide you through advanced exercises to ensure you are not doing harm. They can also give you personalized advice, which is more accurate than a Google search at 3AM.
Don’t forget to visit your OB/GYN for more than just a pregnancy checkup! They can discuss in detail your postpartum recovery and refer you to physical therapy if necessary.
It’s important to remember that seeking professional help is not a sign of weakness. Instead, it’s an intelligent move in order to ensure you are on the right track towards regaining your strength. If your abs don’t seem to be zipping up again despite all your efforts, you should call in the experts.
Success Stories of Real Moms
Meet Sarah, a mother of two who gave up planks following the birth of her second child. “Never again!” She declared “Never again!” just before her toddler smeared juice on her yoga mat.
Guess who can hold a plank with ease after six months? Yep, Sarah! She began with five minutes of diastasis-recti exercises at home every day. She didn’t need a fancy gym or a personal trainer to get the job done. Just her living room, and tenacious determination.
Emily turned her baby’s naps into a personal workout. While her baby slept, she incorporated TVA breathings and heel slides. Emily’s energy levels and back pain improved as well.
Jess discovered the magic of baby-wearing squats. Imagine Jess doing squats while her baby giggles on her chest. She not only regained her core strength but also made workouts a time to bond with her baby.
These moms not only got their core back, but they also got their groove. Next time you stare down at that squishy stomach, remember this: If Sarah, Emily, and Jess did it, you can too!
Keep It Fun
Who says that workouts must be serious? Shake things up and add some fun! Have you ever had a dance party at home? Play your favorite songs, whether it’s Beyonce, Baby Shark, or any other. Then dance as if nobody is watching. (Because honestly, your baby thinks you’re a rock star). You’ll be surprised at how much exercise you can get by simply moving to the music.
Are you feeling a little adventurous? Try a new online exercise class. There are many options, including a high-energy Zumba class or a mommy-and-me yoga session. Many are designed specifically for postpartum fitness. It’s also a fun way to keep your workout routine fresh and exciting.
Don’t forget the family! You can even involve your partner or older children. Make it a competition by having them count the number of planks you do or your squats. Not only will you be fit, but you’ll also be setting an example for your children. Turn up the volume and have fun! Fitness can be as much fun as it is useful.
Equipment You May Need
Let’s start with the gear. You don’t have to turn your living room into an actual gym for postpartum exercises. Keep it simple. Grab a yoga pad first. It’s your cushiony oasis of calm in the chaos. A resistance band is your next best friend. This band is lightweight, versatile, and ideal for core exercises. Lightweights? Yes, please! Imagine them as magic wands to add a little extra oomph and vigor to your workout. You don’t have any weights? Grab some soup cans and water bottles.
If you want to add a little extra fun and challenge to your workouts, then a stability ball is the way to go. They also make great chairs for those mid-workout snacks.
Let’s not forget your baby! You read it right. You can use your adorable bundle of joy as a weighted blanket for exercises such as baby-wearing bench presses and squats. Multitasking at its best!
Grab your yoga mat and gear, or whatever you have handy, and prepare to take on those postpartum exercises like the supermom that you are. The most important equipment you need is determination and humor.
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