Post-Baby Workout: Rebuilding Those Abs!

I’m so thrilled to bring this work out series to you with my dear friend and personal trainer Rachel Doell from Daily Routine Fitness.  I’ve known Rachel for a few years now, and clearly remember the first day we met (she did a personal training session for Jillian and I).  Her beautiful positive energy is so contagious, and this girl knows how to whip a gal into shape!

This ab post is particularly special to me given that I had abdominal separation post-baby (aka diastasis recti – how appropriate), so strengthening my core was a big priority to me.  Now that I’m well into motherhood (I originally asked Rachel to write this post after I had my youngest Max), I realize that these exercises are totally still relevant.

I’ll let Rachel take it from here:)

Hi it’s Rachel from Daily Routine Fitness here!

Regaining your strength after carrying a little one in your belly can seem like a overwhelming task after the high of a sweet-smelling newborn wears off.  Your days and nights are filled with constant feedings, your schedule completely revolves around the little one, and sleep (along with spare time) seems like something of the distant past . How in the world could someone ever add a workout into this mix? The crazy thing is…you can!

When Tori asked me to team up with her on some fitness posts, I was thrilled because, like Tori, I live life in the fast lane of motherhood and work. Although I try to bring as much balance to my life as possible, the reality is that life with little people is busy and making sure we make time for our personal health is such an important part of motherhood. By adding just 10 minutes of movement a day, we reduce stress, increase strength, and help our bodies produce the healthy hormones we need to fight off conditions like anxiety.

So let’s start with the belly! Toning and tightening up the core after baby is possible, and crazy ab movements aren’t necessary! These movements are simple, can be done while your baby plays next to you, and protect the belly if you have had abdominal separation (diastasis recti).

For each exercise below:

• Hold each movement for 45-90 seconds, depending on your fitness level.
• Repeat each movement 3 times.

Things to be aware of:

• If you are feeling pain in the lower back, make sure you are engaging the core and not allowing the lower back to sway (or drop) in positions like the plank.
• When in positions such as those used with leg lifts or arm pumps, make sure the muscles in your belly stay flatted “across” your abdominal wall. It is so important that we avoid bulging of the muscles, which puts pressure on the lower spine!
• Breathe!!  Breathe in through the nose, and exhale through the mouth as you perform each movement. Try to do it so loudly that you can hear yourself! This way, you know you’re not holding your breath. Muscles need oxygen.
• Consult your healthcare provider before starting any of these exercises.  Some women heal quicker than others and you don’t want to start the exercises before your body is ready!

 

Post-Baby Ab Workout Routine!

1. Plank (or modified plank on knees)

Form reminder:

Hands under shoulders, hips in-line with shoulders, core tight (don’t let your lower back sway)

Action:

Keep hands under shoulders, core tight, breathe and hold

 

2. Arm Pumps (with ball between knees)

Form reminder:

Ribs pressing down towards navel, belly flat, shoulders relaxed

Action:

Pump arms slowly to the floor

 

3. Oblique twist (arm crosses under opposite leg)

Form reminder:

Ribs pressing down towards navel, belly flat, shoulders relaxed

Action:

Lift one heel off the floor at a time (both if your advanced). Twist through your obliques and slide your hand under the opposite leg lifted.

4. Plank into Pike (with sliders or little cloths)

Form reminder:

Hands under shoulders, hips in-line with shoulders, core tight (don’t let your lower back sway)

Action:

Keep hands under shoulders, core tight and slowly bring hips up towards shoulders. Slowly lower your hips back down to starting plank position and repeat.

 

5. Knee to elbow (with sliders or little cloths)

Form reminder:

Hands under shoulders, hips in-line with shoulders, core tight (don’t let your lower back sway)

Action:

Slowly bring one knee at a time towards the elbow. With control and a tight core, go back to starting position and repeat.

 

6. Isometric ab hold 

Form reminder:

Shoulders relaxed, belly flat (no bulging), legs straight

Action:

Bring your upper back off the floor to hold a crunch position. Breathing is super important here, so as your press your legs out into the resistance of the band (splits action) breathe out of your nose and in through your nose as you bring the legs back with control.

 

Thank you to Stephanie Schultz for the photography, The BARREROOM for the gorgeous and inspiring venue and RYU Apparel for the amazing workout clothes! Please consult a healthcare professional before starting any new exercise routine.