Urbanmom

Ok, I'm not so worried about the saggy skin and stretch marks. I have them, but they are not too bad. But my stomach muscles seem to have been completely destroyed! I literally am physically incapable of doing a sit up...my muscles will not pull me into the position! Will this ever get better? I mean, I know I have to exercise them to strengthen them, but I feel like they are permanently changed!!!

BeFit-Mom

Every first time new mom is totally shocked at how mushy and weak their abs are after childbirth. No one warns you about this! Don't dispair, you can firm up your tummy, whittle your waistline, and get a nice flat abdominal profile.

But not with traditional abdominal exercises like crunches or sit-ups! These types of exercise work the external abs, primarily the rectus abdominis, or "six pack," and can do more harm than good in the postpartum period.

To flatten the abs after pregnancy, you need to recondition the abs from the inside out, starting with the deepest abdominal muscle, your Transverse Abdominis, or TvA. This is your body's internal "girdle" and when contracted compresses the abdominal wall and pulls the abdomen closer to your spine. Abdominal compression acts like an internal splint, helping to close abdominal separation.

The TvA is also your body's most important core stabilizer and plays a pivotal role in spine health and good movement habits.

After this muscle has gotten stronger, then you'll find that you'll be able to do both traditional ab exercises and more cutting edge core conditioning exercises while maintaining a flat abdominal profile. This is key after pregnancy. Because in fitness, what you practice is what you get!

And remember, it takes time to build muscle. Slow and steady will win this race. Try to find just 10 minutes (during morning nap is best) on most days of the week, to work on some core conditioning exercises.

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bundleofjoy

That explains why alot of ladies never get back their stomachs after having kids. Its definitely not something you ever think about until after the fact when you're looking at your mushy tummy thinking about how much you miss your old one.

BeFit-Mom

But the good news is that you can rehab your abs from the inside out, and get an attractive abdomen no matter how post postpartum you are.

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misty

I have tried constantly tucking in my tummy whether I am sitting or standing. It basically exercises the stomach muscles and eventually I am seeing good results, I think some more abs will finish the job for me.

Urbanmom

Ok, so help me, LOL! How do I rehab from the inside out? What sort of exercise should I do?

I have also been tightening my muscles when I stand.....my posture needs work too.

LoveMaGirl

Yes you are right, you need a good posture for things to work right. I am working on this too right now, as I have the bread dough belly that hangs down a little. I have lost another ten pounds recently and my tummy is definitely firming a little.

I think that all the normal tummy exercises would be of benefit.

BeFit-Mom

To rehab your abs from the inside out, you need to start by strengthening your deepest abdominal muscle, your Transverse Abdominis, or TvA. This is your body's internal girdle, and when contracted, compresses the abdomen and pulls the abdominal wall closer to the spine.

TvA Isolation:
1. Lie on your side, with a neutral, elongated spine, knees slightly bent. Have a thin pillow under your head.
2. Allow your belly to fully relax, and yeah, when your postpartum everyone's belly will be lying down next to you.
3. Inhale deeply. Exhale slowly, making a strong hissing sound, as you simultaneously contract you abs, pulling your belly off the floor and closer to you spine. Take care that you DO NOT move your spine, just tummy.
4. Breath normally for several breath cycles as you maintain the contraction of your TvA. Then exhale, release the contraction and allow your belly to soften.
5. Perform 5 repetitions. Try to do this exercise on most days of the week. This exercise is safe to start directly after childbirth, with both a vag or C delivery.

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