Hi noodles, how's u and lo doing?
We had a woman in at out last antinatal class who told us the crunches are useless unless the muscle behind the one your 'crunching' is toned! To do that u need breathe in pushing your stomach out and then breathe out bringing your stomach in. You're basically holding in your tummy muscles as much as u can while not forgetting to breathe! She says it's the only way to tighten this muscle! Hope that helps but don't overdo it! X
Ok, my hubby is a Phy Training Instructor. This is his advice. Walking to burn off excess calories & fat, gentle jogging when you can manage it (the side to side motion of running can help tone your tummy & waist). Any core stability exercise is good - swimming is great, sitting on your swiss ball if you have one as often as poss to work your tummy muscles while trying to sit still, lifting one leg slightly off the floor & holding it for a few seconds then swopping. Gentle sit ups, knees bent flatten the arch out of back so you are as flat as poss & gently roll your shoulders off the floor & run hands up your legs towards your knees (breathe out on the way up & in on the way down). Side sit ups, as before but right shoulder & arm towards left knee & opposide side. Start gently & build it up slowly, don't over do it, you still need lots of rest x
Sit ups/crunches tend to work the superficial stomach muscles, what you really need to do is to strengthen your core muscles before you move on to the superficial muscles... If you move straight to the superficial muscles, your risk straining/tearing/hurting them OR hurting your back (since your superficial muscles are so weak, your back muscles will take the strain...).
A post-natal pilates class is ideal. Post natal yoga is good too. Using a gym/birthing ball at home will also help (just sitting on it, doing gentle pelvic tilts, doing circles etc - all gentle exercises, but working your core muscles).
Best to keep is gentle until after your 6 week post-natal check...
completely agreeing with QT here, gentle and steady. Work your core before you concentrate on anything else. You only gave birth just over a week ago and really you shouldnt be doing ANYTHING other than very basic exersise for another 4-5 weeks...trust me on this, been there, done it and do not recommend overdoing it (torn muscles and damaged ligaments are not fun) you have a lifetime to get your stomach back so dont rush as its not worth it.
I completely get why you want to get on with it as I am itching to get back to riding my horses and getting to the gym (I miss the gym sooooooo much!!!!) but honestly give yourself some more time no matter how well you feel your body needs a few weeks to recover.
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