Finding Your Abs After Baby
The 4 Fundamental Laws to give you a strong and sexy
waistline
Becoming a mumma is the most incredible experience a woman can have. But the truth is it can totally wreak havoc on our bodies. I have had 3 bubs myself. Bub no.1 I bounced back from without too much drama. But bubs 2, 3 were a huge struggle. The most important thing to focus on is getting back into fitness
safely and sensibly. Your body has been pushed to its absolute limits. Don’t be pressured to get back to bikini body but instead focus on strength and repair of your core muscles. I can’t say it enough, this takes time! But if you follow my guide you can have both incredible strength and sculpted midline IF that’s what you desire.
Whether your bub is 6 months or 6 years this is the only guide you will need to get you rocking a strong and sexy waistline. Even if you are not a mum and you’ve just been told you need to strengthen your core then this is perfect for you too!
Disclaimer – this is not suitable if you have abdominal separation or any disc issues. If you feel pain while performing these moves then stop straight away and seek help from a professional.
Each stage has a rough guideline of how many weeks post partum you are but please remember that we are all individuals with different histories and different starting places so it’s important to move onto the next stage when you are fully competent with the one before. After each of my 3 kids I did these exercises (plus more) religiously every day. I have selected my favourite 3 to help you guys get to your goals.
So enough reading, lets get going and do this!
Whether your bub is 6 months or 6 years this is the only guide you will need to get you rocking a strong and sexy waistline. Even if you are not a mum and you’ve just been told you need to strengthen your core then this is perfect for you too!
Disclaimer – this is not suitable if you have abdominal separation or any disc issues. If you feel pain while performing these moves then stop straight away and seek help from a professional.
Each stage has a rough guideline of how many weeks post partum you are but please remember that we are all individuals with different histories and different starting places so it’s important to move onto the next stage when you are fully competent with the one before. After each of my 3 kids I did these exercises (plus more) religiously every day. I have selected my favourite 3 to help you guys get to your goals.
So enough reading, lets get going and do this!
Stage 1
Weeks 1-6
Deep abdominal and pelvic floor activation
Pelvic floor activation:
Start doing these lying down on your back and/or side then progress to sitting up in neutral spine.
Draw together the muscles in and around the pelvic openings in lift them up like an elevator inside the pelvis. Control the lowering and the opening. Try not to splat! Repeat up to 30 reps.
Transversus abdominis Activation (Deep abdominal connection):
Sitting upright with great posture (neutral spine). Hands on belly with one hand on the lower abs and the other hand above on belly button. Breath out through the mouth and draw the belly in as far as you can. Inhale slowly relax. 30 reps.
The Half Cat:
Start on your hands and your knees. Belly relaxed towards the floor. Exhale and draw the belly in then tuck the head under and the tailbone under at the same time.Focus on the scoop of the tummy and lift of the pelvic floor. Inhale return to start position. Repeat 10 times.
Start doing these lying down on your back and/or side then progress to sitting up in neutral spine.
Draw together the muscles in and around the pelvic openings in lift them up like an elevator inside the pelvis. Control the lowering and the opening. Try not to splat! Repeat up to 30 reps.
Transversus abdominis Activation (Deep abdominal connection):
Sitting upright with great posture (neutral spine). Hands on belly with one hand on the lower abs and the other hand above on belly button. Breath out through the mouth and draw the belly in as far as you can. Inhale slowly relax. 30 reps.
The Half Cat:
Start on your hands and your knees. Belly relaxed towards the floor. Exhale and draw the belly in then tuck the head under and the tailbone under at the same time.Focus on the scoop of the tummy and lift of the pelvic floor. Inhale return to start position. Repeat 10 times.
Stage 2
7 Weeks Plus
Deep Core Strengethening
Leg Slides:
Lie on your back with bent knees. Feet hip distance apart and neutral spine (soft curves. Do not force your back into any position).
Exhale and engage your core (deep abs and pelvic floor together) then slide one leg away from you along the mat. Inhale hold keeping abs drawn in, then exhale return to start. Repeat up to 10 reps each side alternating.
Leg Lifts:
Lie on your back again with bent knees. Exhale to lift the leg up to coffee table position, inhale hold, exhale to lower. Tips: The pelvis and lower back should not move at all. The hip bones should not rock side to side at all and the lower back should not arch. Repeat up to 10 reps alternating.
The Dead Bug:
Lying on your back with both legs in the air. Tummy must be drawn in flat and not arched. Place both hands in front of the knees. Breathe out and engage your deep core muscles then reach the right arm over your head and the left leg out to a high diagonal simultaneously. Inhale return. Repeat up to 10 reps each side with great technique only.
Tip: Keep the back still. If it arches then you are not quite ready for this yet. Keep repeating exercises 1 and 2 above until you have built up more strength
Lie on your back with bent knees. Feet hip distance apart and neutral spine (soft curves. Do not force your back into any position).
Exhale and engage your core (deep abs and pelvic floor together) then slide one leg away from you along the mat. Inhale hold keeping abs drawn in, then exhale return to start. Repeat up to 10 reps each side alternating.
Leg Lifts:
Lie on your back again with bent knees. Exhale to lift the leg up to coffee table position, inhale hold, exhale to lower. Tips: The pelvis and lower back should not move at all. The hip bones should not rock side to side at all and the lower back should not arch. Repeat up to 10 reps alternating.
The Dead Bug:
Lying on your back with both legs in the air. Tummy must be drawn in flat and not arched. Place both hands in front of the knees. Breathe out and engage your deep core muscles then reach the right arm over your head and the left leg out to a high diagonal simultaneously. Inhale return. Repeat up to 10 reps each side with great technique only.
Tip: Keep the back still. If it arches then you are not quite ready for this yet. Keep repeating exercises 1 and 2 above until you have built up more strength
Stage 3
Weeks 12 Plus
Deep Core Strengthening Plus Rectus Abdominis Activation
Basic Chest Lift:
Lying on your back with bent knees and the hands behind the head. Exhale and engage your core then lift the head and shoulders off the mat. Inhale to slowly lower back down. Repeat 6 -10 reps. 1 -3 sets.
Tip: place one hand on the belly while you lift up. If your belly rises then you are coming up too high.Keep the movement smaller initially.
Single leg stretch prep:
Lying on your back with you head in a chest lift and both legs off the floor and coffee table position. Hands in front of knees or behind the head if you are feeling your neck too much. Breathe out and deepen the belly then stretch the right leg forward to a high diagonal. Inhale to return. Repeat 6-10 reps each side alternating.1-3 sets.
Basic Front Support:
Set up on your belly propped up on the elbows (elbows directly under the shoulders) legs straight out behind you. Exhale and lift your hips until your pelvis is level with your shoulders. keep the knees down on the mat to begin with. Hold 7 secs max. Repeat 3 sets.
Tip: breathe through while holding and never hold your breath. Focus on drawing the abd in and the pelvic floor in and up the whole time
Lying on your back with bent knees and the hands behind the head. Exhale and engage your core then lift the head and shoulders off the mat. Inhale to slowly lower back down. Repeat 6 -10 reps. 1 -3 sets.
Tip: place one hand on the belly while you lift up. If your belly rises then you are coming up too high.Keep the movement smaller initially.
Single leg stretch prep:
Lying on your back with you head in a chest lift and both legs off the floor and coffee table position. Hands in front of knees or behind the head if you are feeling your neck too much. Breathe out and deepen the belly then stretch the right leg forward to a high diagonal. Inhale to return. Repeat 6-10 reps each side alternating.1-3 sets.
Basic Front Support:
Set up on your belly propped up on the elbows (elbows directly under the shoulders) legs straight out behind you. Exhale and lift your hips until your pelvis is level with your shoulders. keep the knees down on the mat to begin with. Hold 7 secs max. Repeat 3 sets.
Tip: breathe through while holding and never hold your breath. Focus on drawing the abd in and the pelvic floor in and up the whole time
Stage 4
Weeks 20 Plus
Core On Fire!
All your hard work and persistence is paying off. The world is your oyster now when it comes to abdominal work. But always focus on amazing technique.
Build up these types of exercises mindfully.
The Hundred:
Lying on your back with bent knees legs in coffee table position. Exhale, and draw in you core muscles then extend the legs to a high diagonal. Reach the arms off the floor keeping them by your side. Pump the arms up and down 6-8 inches vigorously while inhaling for 5 pumps exhaling for 5. Count to 10 sets altogether then lower the head with control.
Tips: Squeeze every last drop of air out of the lungs.
Criss Cross:
Start in a chest lift with legs coffee table. Hands behind head. Exhale and stretch the right leg forward and twist the upper body towards the left knee. Switch sides and repeat 10 reps each side.
Tips: Dont pull on the head. Practise good chest lift technique resting the head back in the hands and using the upper abs to hold yourself up.
Build up these types of exercises mindfully.
The Hundred:
Lying on your back with bent knees legs in coffee table position. Exhale, and draw in you core muscles then extend the legs to a high diagonal. Reach the arms off the floor keeping them by your side. Pump the arms up and down 6-8 inches vigorously while inhaling for 5 pumps exhaling for 5. Count to 10 sets altogether then lower the head with control.
Tips: Squeeze every last drop of air out of the lungs.
Criss Cross:
Start in a chest lift with legs coffee table. Hands behind head. Exhale and stretch the right leg forward and twist the upper body towards the left knee. Switch sides and repeat 10 reps each side.
Tips: Dont pull on the head. Practise good chest lift technique resting the head back in the hands and using the upper abs to hold yourself up.
Don’t forget to update me on your progress! Have questions about any of these exercises? Shoot me an email at sue@pilatesonflinders.com, or use the contact form.
