belly after baby
I can remember that impatient feeling of wanting to fit into my favorite jeans after having two babies. In my haste, I tossed my maternity pants in the give-away pile way too early, as if that would speed along the body-back process. Well, it didn’t. I was rushing to get back into shape after baby because of my profession. You see, I teach Pilates which is all about the core and especially about having a flat stomach and toned abdominals. But contrary to what your instincts are screaming, direct abdominal work and general Pilates are the last thing your body needs to get back to “normal.”
The first 8 months to a year after having a baby your body is in a series of recovery phases. There are many elements of this postpartum period, but I will focus on the abdominals today. Three key factors support why you should not directly work your belly after baby:
1. Your abdominals are “confused.” This muscle group has been stretched outside of it’s comfort zone for several months. The way muscles work or “fire” is by tiny fibers synchronizing connections to allow the muscle to contract or shorten. When your abdominal wall has been stretched out beyond it’s every day norm, that synchronized firing mechanism is temporarily challenged.
2. Your six pack muscles can separate. The increased tension in the abdomen during pregnancy can cause the outer muscles to split, a condition called diastasis recti. This separation is common, happening in most women during pregnancy and can vary in degree. Diastasis recti can worsen during traditional abdominal work such as crunches, planking, and anything placing increased pressure on the abdominals.
3. Other parts of your body are also recovering. Many of these parts have a direct or indirect connection with your abdominal muscles. For example, the pelvic floor has likely been through the ringer during childbirth. Your pelvic floor and your abdominals work together in order to provide the right amount of motor control and stability during every day movement. Overdoing it with abdominal work can slow the recovery of the pelvic floor. The same is true with C-section recovery, but that is a whole other post entirely.
So what is the best way to bounce back? Many of my clients do not like to hear the answer, just as I didn’t want to act it out back when I had my babies. The safest and most effective way to get in shape after baby is to be patient and pull back on the reigns. I recommend long power walks with the baby during nap time and a series of modified Pilates exercises that indirectly target the core and tighten it up. I hesitated to use the word “modified” since most people interpret that to mean “easier.” There is nothing easy about these modifications for post-pregnancy. I like to think of them as “enhanced” and “targeted” for pregnancy recovery. I have many moms come in years after having their children and still require these specialized exercises since their abdomen never got the chance to heal properly. Stay tuned this week for a video that is safe and effective for toning whole body and belly.
Traditional plank, not recommended for belly after baby.
Versus the postpartum version where the abdominals are scooped up towards the ceiling and the pelvis is tucked under and slightly lifted.
Interested in starting right away? Our postpartum program at Mind the Mat in Del Ray utilizes these enhanced post-pregnancy exercise systems. We have classes with the baby and just for mama. See our whole program here.
- About the studio
Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.
Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.
2214 Mount Vernon Avenue
Alexandria, VA 22301
703.683.2228
