How to get a flat tummy after giving birth

The fifty dollar question after being pregnant for nine months is ‘Will I ever have a flat stomach again?’
I questioned it more then once, especially in the later states of my pregnancy, it just felt so out of reach. But by the way, it’s not!

Just 12 weeks after giving birth to my beautiful baby girl, I’m back to flat and although I don’t have a raging six pack (not that I want one), I can see some muscle tone shining through. I’m happy with that, as it still looks feminine but also looks like you work out and look after yourself too.

postbaby 1 week – one week after birth

 post baby – 11 weeks later.

So how did I achieve this? Well for one I certainly haven’t been in the gym for hours on end. In fact I’ve been to the gym once since Lacie. I’ve been doing home workouts and lots of walking instead. This means I don’t have to leave Lacie and we still spend quality time together.

I’ve also be wearing a corset and compression gear a few hours a day to help my tummy muscles knit back together and help gently push my uterus back in. I started with the Gowri wrap, which I wore just a few days after the birth, then tightened as my stomach shrunk and I also wore MACOM, compression gear that is designed to provide the comfort and support needed to restore the abdomen’s natural shape. Basically by compressing the stomach, your muscles will  join together more easily, allowing for your natural shape to be regained at much faster than without it.

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I think breast feeding also helps a great deal when it comes to losing your mummy tummy. In the early days I could feel my uterus contracting as I fed Lacie. It was a really weird sensation and according to experts breast feeding can burns anything from 200 to 500 additional calories a day. Last year, an epidemiological study of 36,000 Danish women also found that the more a mother breast-feeds, the less weight she retains six months after birth.

There’s a few key exercises I’ve been doing too.

The first one is the cat/cow, which releases back tension, whilst helping to suck the abs back in.

And the other is superman, which gently works your core and helps restore your balance and help work your abs again but very gently.

As I’ve got stronger, I’ve also started doing the plank but on an incline or on knees to stop putting so much pressure on my abs. When doing a plank I’m really conscious of really pulling my belly Button up towards my spine as I do it, which helps activate your TVA and core whilst sucking all the muscles up rather than letting them all hang down.

If you need a hand with your Mummy Tummy, please don’t hesitate to get in contact. I have a list of goods that can help flatten your tum, whilst making you feel good and I can design personal workout programmes that you can fit in around the baby and do in your living room. My email address is miller82uk@yahoo.co.uk.

http://www.macom-medical.com/post-natal/post-natal

 

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Pregnancy countdown – 42 days to go and I get….

…….Symphysis Pubis Dysfunction (SPD)

Ever heard of it? I hadn’t either until I did my pre-natal and post natal fitness course with Premier Training International – and it happened to me early this week.

It’s basically one of the most common causes of pain in pregnancy and caused when the ligaments and joints of the pelvis become relaxed due to the hormones of pregnancy (relaxin) and become inflamed by certain movements – in my case like lunges, one-legged exercises, until walking etc.

I feel the pain mainly when walking (particularly after I’ve been sitting down for ages), getting out of the car and standing for long periods and if I stand up for too long, so to help it, I’ve totally stopped any lunges or one-legged exercises in the gym, not taking long strides when walking to and from places until I’ve warmed up a bit, and wearing my supportive Gowri Wrap, which gentle supports my baby girl while supporting my lower back.

A few other things to avoid are:

  • Pulling yourself up when lying on your back. Instead you need to roll to your side and use your hands to push yourself up.
  • Getting up and down from a char with your knees together. When you get up, keep your knees together and use your hands to push yourself up.
  • Avoid soft chairs like sofas, as you won’t get adequate support and they are hard to get out of!
  • Avoid squatting, or sitting cross-legged and sit symmetrically in the chair.
  • Avoid balancing on one leg when putting on clothes, especially underwear and trousers and instead sit down to do this
  • Lean on one hip/leg when standing. Instead try putting your weight on both legs rather than on one.
  •  Twisting your body.
  • Lifting anything heavy.
  • Lots of walking or stair climbing. Take the stairs one step at a time.

Apparently the pain will eventually subside once the baby is delivered, but to make sure it doesn’t get worse I am going to have acupuncture now every week until I give birth. I swear by it and have missed my weekly sessions during my pregnancy.

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Five inches and counting…..

For as long as I can’t remember, I haven’t weighed myself, but instead used a tape measure to keep track of my body shape. 

Instead of writing it down I’ve instead put a red line on the tape measure so every time I  measure myself I know where I stand. 

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So today I took the plunge and grabbed my tape measure to see how much weight I had really put on since falling pregnant. 

To my surprise, the measurements around my upper arms were exactly the same. Great. My calves again were exactly the same. Once again – great! My thighs were 1/4 an inch bigger – ok not the end of the world and could be water retention, but my hips were two inches wider – which shocked me slightly. I then did a bit of research and found that most women’s hips will widen during pregnancy mainly because the hormone relaxin causes the ligaments in your pelvis to widen and become flexible so that birth will be easier, which put my mind at ease. 

I then measured my tummy and ha! It was 5 inches bigger since the beginning of my pregnancy, five months ago – an inch for every month. It’s nice to know that my bubba is growing well! 

Now to support my growing bump I came across this GORGEOUS Gowri Wrap.

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It’s absolutely beautiful and is designed to give the baby some gentle support, while supporting your lower back, which is vital for me, since I am really bendy thanks to my gymnast background and even more so now that I have an extra dose of relaxin in my body. 

Dr Gowri Motha, a fantastic a doctor, healer and pre and postnatal expert also believes that the wrap can stop the colon getting bloated and discourage the build up of gas and build up in the colon, since the growing uterus is fighting your colon and intestines for space, creating gas and wind. 

The wrap can also be used post-baby too, helping to bring your ribs back to their original position and lift your abdominal organs. 

I can’t wait to start wearing this. It truly is beautiful and will support my growing bump over the next three months, whilst helping me to ease my abs back into its pre-pregnancy shape once the baby is here. Well worth the £75 and my husband likes it too! 

Get yours at http://www.bopeeps.com/collections/the-gowri-wrap.php for just £75. 

You can also learn more about it by watching this video featuring the one and only Dr Gowri. it’s a very interesting watch.
http://www.youtube.com/watch?v=K5b4JlYDkaE