Effective Ways to Target The "Mommy Tummy"

Many women wrestle with their reflection right after giving birth. It's normal to still look six months pregnant for awhile after having a baby. This is why the stomach tends to be the first area that we focus on, and also seems to be the most difficult to restore to its former glory. It is important to remember that your body has just been through the ringer, and to respect the difficult task that it has just accomplished. That being said, your abdominals have literally been carrying the brunt of the load over the last few months, and may need more time to heal than the rest of the body. During pregnancy, the connective tissue of the rectus abdominus (the muscles that run parallel to one another on either side of your belly button) is stretched, weakening your core. It is imperative to your recovery that you allow this connective tissue time to come back together before beginning an exercise program which may put stress on this muscle group. Excessive intra-abdominal pressure before this area has healed can lead to diasastis recti, a tearing or separation of the rectus abdominus, which in some cases can only be corrected with surgery.

The first step to preventing injury after baby is receiving medical clearance to exercise. This postpartum healing period usually takes about 4-6 weeks, but will last longer if you underwent a C-section. Assuming that you have received clearance to begin a postpartum workout routine, here are some tips to get you started:

There are two major issues that will contribute to the appearance of a sagging tummy after birth. The first is excess body fat, which will hinder your efforts for obvious reasons and can be dealt with using old fashioned diet and exercise. The other is the laxity of tissues. Although you may have been cleared to work out, your muscles and connective tissues are still extremely weak from all of the stretching that took place over those 40 or so weeks. This not only has an affect on your strength and flexibility, but also your postural alignment and breathing. Continuation of the hormones that contribute to this laxity can last six months after delivery, meaning that joints may need extra protection for awhile during high impact activities.
Due to the prolonged weakening of the linea alba (the connective tissue between the rectus abdominus), some exercises may actually be counterproductive in the effort to regain pre-pregnancy abs. Routine abdominal exercises such as sit-ups will put increased stress on this tissue and actually make the postpartum belly bulge even more, not less. This is especially true if the transversus abdominus has not been restored prior to attempting this, or any similar exercise which puts a strain on the rectus abdominus.

The first thing you want to do after being cleared to work out again, is determine if you have diasastis recti.

Lie on your back with your knees bent, and the soles of your feet on the floor.

Place one hand behind your head, and the other hand on your abdomen, with your fingertips across your midline-parallel with your waistline- at the level of your belly button.

 Contract your abdominal muscles while using your fingers to feel for the left and right side of the rectus abdominus muscles, starting from the top and working your way down. Typically the widest separation will be at the belly button.

If you feel a separation equal to or less than two finger widths, this can usually be corrected with proper conditioning. Any separation wider than this is typically cause for concern. Some women may also see a small bulge protruding, which is a sign of a herniation. In either case, you should avoid exercises which cause you to strain, twist, or stretch the abdomen.

Next it is important to turn your focus to your pelvic floor muscles (the ones used during kegel exercises) and on the transversus abdominis muscle (TvA), which is your body's internal girdle. The transverse abdominus (TvA) is the muscle you use when draw your belly button towards your spine, flattening your stomach, while exhaling. Start with engaging your TvA and try some gentle leg slides while lying down and focusing on maintaining core control.

Once you can maintain good control of these muscles while lying down, you can progress to other TvA-targeting exercises such as planks and bridges.

It is important to start slow when beginning any new exercise routine, but this is never more crucial than right after having a baby. Beginning with daily walks and low impact core strengthening will help to rebuild your body's fitness foundation. Once you have developed your endurance and core strength, slowly begin to increase the intensity. Efficient workouts are key when you are a busy mom. Compound muscle or whole body, strength training exercises with high intensity intervals, such as CrossFit, will give you effective fat burning workouts in the least amount of time. You can use bodyweight (like squats, planks, push ups etc), resistance bands, free weights, the possibilities are endless!

I will continue to post workouts on this site, but it is important to remember that these workouts are not designed for women who may have just given birth. Every individual heals differently, so consult with your doctor and listen to your body when considering a postpartum fitness routine.