Core Work for Early Postpartum Mamas
One of the most common questions I’m asked from postpartum mamas is, “how do I start exercising after I have the baby?” You may be itching to lift weights, run, or do some HIIT work, but the BEST first thing you can do, is diaphragm breathing. Your core has been through a rough time, and it’s going to need some TLC and intentional work to strengthen.
Commonly, we confuse the core with the abdominals, but it’s made up of so much more than that! Your core includes your pelvic floor, your abdomen, low-back, and your diaphragm. Let’s look at some breathing that can help you hone in on these muscles.
Breathing exercises you can do immediately after having baby:
Belly Breathing- breathe deeply and as you inhale, let your belly fill with air. This may be a learning curve as a lot of people suck in their belly as they breathe in. Think intentionally on filling your belly with air as you inhale, and letting it fall as you exhale.
Pelvic Breathing- as you inhale, focus on bringing your breath to your pelvis. Envision the bowl of the pelvis. Sense the expansion as you inhale and the relaxation as you exhale. Do not intentionally tighten and relax these muscles, just sense them.
Find Your Transverse Abdominis. Your transversus abdominis (TA) is your own inner belly band. It is the deepest abdominal muscle and wraps from the low back around to the front of your midsection. It is a large muscle that runs the length from your low ribs to your hip bones. The TA supports all of your abdominal organs and your posture. Sit up tall with your back against a wall or straight back chair for support. Inhale into your belly as you exhale imagine an inner corset wrapping from back to front, and hug these muscles toward your midline as you draw your belly back toward your spine. This is different than the habit of sucking your belly in that many women are used to. Instead, the belly button draws back, and the ribs and hip bones move toward the center. It's a hugging in rather than a sucking in.
Posture - You can use your TA to support you as you move and strengthen your core simultaneously. Focus on engaging your TA while sitting and nursing/feeding. Start with a small percentage of time, like 25%. When walking or standing up, try to engage your TA before the movement occurs and add in your breathing to help that engagement.
Walk - Walking is a cure for most all things that ail you and it’s HUGE in toning your pelvic floor and abdominals (especially when you focus on your TA). Start slow and make sure your doctor gives you the okay first. If you have that, then get moving!
Be patient with yourself, your body has just gone through major shifting and trauma over a ten-month period. It’s going to take time to shift into your new mom bod and that’s okay!
