This week we are working on the yummy mummies
Now do you really think fit women magically have more time? No, sorry they don’t!
Now that you have a child, you don’t have the freedom to spend hours working out like you used to.
My sister is now mum to Bay 20 months, and Troy 4 months, and is already back in her fitness routine. However, when she had her first baby for a few magical hours she felt like nothing could go wrong...
Until she got into the shower and looked down. In that moment, the magic left in a flash and she was overcome with a sudden burst of panic.
To be successful, you must have a plan especially if you have kids! This was my sister’s specialty. A PLAN! Working out with the kids in the house, has now become a way of life. In order to get rid of the mummy belly and have a flat tummy you must… Work from the Inside – OUT.
To strengthen your core is especially important for Mums who must regain strength and repair the deepest core muscles (transverse abdominus) for these have been over stretched after pregnancy. Please, please, please, do not think that doing crunches after having a baby is good for you. You need to strengthen your core and everything else will fall into place. A good way to start is with a plank. The most basic, yet most effective core stability exercise you can do.
Hold a plank position on your hands and toes, focusing on stabilising your core. While locked in that position, draw one knee towards your chest and then slowly return it to the start position before drawing the other knee up. Your foot on the leg being lifted forward should not touch the ground until you return to the plank position.
It is now especially important to target the pelvic floor muscles, which contribute to good posture, support the intestines, bladder and uterus, and are vital to maintaining postnatal continence.
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10-15 times in a row. Do not hold your breath or tighten your stomach, buttock, or thigh muscles at the same time.
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest in between sets of squeezes.
You may find for the first few days or weeks after birth, that you can't feel your pelvic floor muscles working, or that nothing is happening. Don't worry - this is normal. Keep trying, as the feeling in your pelvic floor will return after a few days and it will be working even if you can't feel it
Short Burst Workouts are one of the biggest factors for success.
When you start exercising after having a baby it's very important that you listen to your body. Don't be tempted to overdo things. If you become tired you'll be more likely to injure yourself.
- Start by just taking the pushchair out for a long walk, then,maybe after 6 weeks join a stroller bootcamp!
- Get up and dance to a 3 minute song like a lunatic every few hours.
- Get outdoors and play with your kids.
So let’s not be a slummy mummy let’s keep it all yummy….
Twitter @hayleysnewton
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