FitBack and Bumps
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Back and Pelvic Pain

Beyond The Bump - How to Get a Flat Tummy After Childbirth

As you look at your growing bump, you might wonder if you’re ever going to regain that flat tummy again - will you ever see your toes again?  Many celebrity mums seem to fit back into their skinny jeans virtually overnight, so many new mums feel the pressure to shape up fast.

It’s not about doing a million sit-ups a day however.  New Mums need to understand what has happened to their body and how to rebuild it safely and effectively. 

There  are 4 key areas to understand:

  1. The stretching your tummy has gone through
  2. The muscles that make up your tummy
  3. The three secrets to gaining a flat tummy
  4. What exercises you can do, how many and when

What has Pregnancy done to your Tummy Muscles?
During pregnancy your waistline increases as does the top layer of your abdominal muscles. This stretching in all directions occurs under the influence of a hormone called Relaxin which is released by the body during pregnancy. 

The three secrets to gaining a flat tummy after pregnancy

  1. To gain a flat tummy you need to imagine that you are building a house, the most important part is strong foundations. Your strong foundations are the deepest of your abdominal muscles which are part of your core stability muscles. It is important to exercise the deeper abdominal muscle back to full fitness before progressing on to sit-ups and working those 6-pack muscles again.
     
  2. Muscle toning takes time and you need to do enough repetitions for the muscle to feel tired. Muscle toning takes between 3-4 months with regular exercise – so don’t put pressure on yourself for overnight success! Three sets of 10-15 repetitions of each exercise should be performed.
     
  3. Core stability exercises alone are not enough to gain a flat tummy if you are still carrying the extra weight you put on in pregnancy. It is important to eat a healthy diet and to do regular cardiovascular exercise e.g. walking, swimming, or cycling, to raise your heart rate and help lose those extra pounds.

What exercises should you do, how many and when?
Each individual is different but if you are interested in regaining your figure post pregnancy, or understanding what you need to do during pregnancy, Our Antenatal and Postnatal exercise classes will educate you on safe exercising during and after pregnancy.  A fitter, healthier body will bring you many benefits including reduced back and pelvic pain, a stronger core, reduced weight gain helping you to either prepare for labour or develop the strength you will need as a new mum.