Losing the “pooch”

I have a few readers out there looking for answers.  Post pregnancy weight loss is a big deal. 

Many women are so concerned with losing the baby weight and fitting back into their pre-pregnancy clothes that they want to start their exercise program the day they are released from the hospital.  One thing you need to realize is that your body does need to recover after child birth.  Your abdominal muscles or pelvic floor need to be ready!

ALWAYS check with your doctor before starting any post pregnancy routine. All moms, deliveries, and Doctors are different. Begin only when your doctor clears you and has lifted your restrictions.Take this process one step at a time!

Here is an article from babyfit.com - Rebuilding Your Core After Pregnancy.  I love the approach that they have taken, start early to regain the brain muscle connections. You must have your Doctor’s approval and consent to participant in any of the following exercises.

EXERCISES TO STRENGTHEN YOUR CORE
Below is a list of exercises to begin within 24 hours postpartum (from Essential Postpartum Exercises by Elizabeth Noble, Physical Therapist).

VAGINAL BIRTH
Begin with only a few repetitions of each and increase as tolerated.
Phase 1

• Diaphragmatic breathing (Abdominal tightening on outward breath): Lying on your back, place your hands over your abdomen. Inhale and allow your belly to rise as it fills with air. Exhale through your mouth as you tighten your abs, pulling them in towards your spine. Your stomach should flatten, not bulge, as you exhale.
• Kegels (Pelvic floor contractions): Can be done in any position. Tighten and hold for 5 seconds. Do several times a day.
• Pelvic Tilt: While lying on your back with your knees bent, tilt your pelvis backward as you tighten your abs and exhale. Try to bring your belly button to your backbone as you push your low back into the mattress/floor. Hold for 5 seconds, inhale, and relax.
• Stretch out the kinks: Lie on your back with arms and legs out straight, palms up. Bend at the ankles so toes are aiming for the ceiling, tighten thigh muscles and push knees into the bed. Pull your abdominal muscles in and flatten your back. Squeeze your shoulder blades together and elongate your neck. Press your hands back into the bed and hold this for a few seconds, then relax. This allows your muscles to contract isometrically (without changing length), which is safe on the body and provides an easy readjustment to normal posture after birth.
• Active posture check: Standing - tuck your chin in to elongate the neck, pull your shoulders down and back, tighten your abdominal muscles while pulling your belly into your backbone, tighten your pelvic floor, keep knees soft, and increase the arch in your foot.

Phase 2

• Bridges: Lying on your back with knees bent, contract your abdominal, buttock, and pelvic floor muscles, and raise hips up off the floor. Hold for 5 seconds and relax down slowly. The farther your feet are from your buttocks the more challenging it will be. Bridging can also be progressed by lifting one leg while up in bridge position - but you must be able to keep hips level to do this.
• Heel Sliding: Lying on your back, tighten your abdominal muscles and do a pelvic tilt. Slowly slide out one leg at a time while tying to maintain your pelvic tilt. You can progress to sliding both legs out together as long as you can keep the pelvic tilt and not allow the back to arch. Always bring legs back one at a time.

Phase 3
If diastisis is present after day 3 postpartum, do not move on to phase 3.

• Curl ups: Lying on your back, begin with arms outstretched, exhale, and pull your belly into your spine as you slowly reach with your hands towards your knees. Only roll up until your shoulder blades lift off, then inhale and slowly lower. Be sure your stomach flattens (not expands) as you rise. Also, do diagonal curl ups by reaching right arm past left knee as you curl up, and vice versa. Increase difficulty by changing arm positions, from easiest to hardest - arms outstretched, arms crossed across chest, and arms crossed behind head.

CESAREAN DELIVERY
*See instructions above

• Diaphragmatic breathing*
• Huffing: This is important if general anesthesia was used - it helps clear mucous out of the throat and lungs. Take quick forceful outward breaths while tightening the abdominal and pelvic floor muscles.
• Ankle/foot movements help prevent blood clots after anesthesia.
• Pelvic Tilt*
• Bridges with a twist*: While hips are elevated, drop one hip toward mat, then the other, so that you are gently twisting your hips. This helps alleviate gas pain as well as working your core.
• Kegels*
• Straight and diagonal curl ups* (if no diastisis present)
• Active posture check*

BOTH VAGINAL AND CESAREAN DELIVERIES

Move on to exercises listed below as tolerated.

• Single leg lowering: Lying on your back with knees bent, do a pelvic tilt and lift one leg up. Straighten out the leg, maintaining pelvic tilt as you return leg. Progress by lifting both legs and doing a bicycle motion. Your abdomen should be flattening with exhale, not bulging.

• Double leg lowering: Maintain pelvic tilt as you lower your legs, starting with knees bent and straightening legs out as you lower. Only lower as far as you can maintain your pelvic tilt. Once you feel your back begin to arch, return legs one at a time to starting position. Double leg raising will work your hip muscles and is too much pressure on your spine and abdominal muscles - LOWER with both legs but RAISE one at a time.

Baby Fit has two additional articles to help you lose the baby belly; Post-Pregnancy Fitness 101 - How and When to Start Exercising After the Baby Arrives and Post-Pregnancy Core Rebuilding -Exercises to Help Repair Your Abs.

Remember you can do it, one step at a time!