Mistakes We Make
There are really only two mistakes that you can make when you are working on strengthening your core:
- Doing no abdominal work at all
- Doing too much abdominal work during pregnancy and possibly doing damage to your abdominal muscles
You should start as a beginner no matter what you were able to do pre-pregnancy. This way, you can see where you are and add to the intensity of your workout as it feels comfortable.
- If you’re new to working with the abdominal muscles, start slow.
- You should definitely test yourself for the diastasis recti condition.
- As long as you are five months or more postpartum and don’t need to remedy the diastasis recti condition, you can be “aggressive” with your work outs.
Suggested Exercises for Strengthening Your Core
Micky had several exercises that she talked about during the show.
- Planks are great exercises and can be done either on the palms or on your forearm. Changing your form will change which muscles receive the workout. You can add leg lifts to your plank for bonus muscle targeting.
- Push-ups are also a great exercise. Micky stressed the importance of maintaining straight lines while doing push-ups to reap the benefits.
- Instead of using the term “sit-up”, Micky suggested a “hinge” movement that would be really great for working on that lower pouch that moms want to see go away. This involves lying on your back with your legs in the air and feet together. Keeping your back flat, you lower your feet down in a straight line while breathing five deep breaths. Only go as far as you can while maintaining the pelvic tilt.
When you are looking to add some workouts into your day, remember that you can incorporate even a small amount of fitness (10-15 minutes) to work on your core. If you involve your children, you’ll show them that fitness is important and that you can make it a lifestyle choice.