How do you set the time aside to exercise?
If getting back into shape is on your to-do list but you're having trouble getting started, don’t worry, you’re not alone.
Being a mum can be a tough job.
Setting aside time for exercise is extremely difficult, but it can be hugely beneficial for your health and wellness.
When can I begin postnatal exercise?
You should consult with your doctor or midwife before undertaking any postnatal exercise programme, Slendertone recommends waiting a minimum of 6 weeks post natural birth and 3 months post caesarean birth.
When the time is right for you, you can start walking more or enter into a more rigorous exercise such as jogging, running or getting back to the gym. You should start slowly to ensure that you do not overexert. The same applies if you are using a Slendertone abs toning belt, start slowly and increase the intensity as your body allows.
Slendertone is a tried and tested tool for helping mothers firm and flatten their tummy, with results proven from 20 sessions over 4 weeks of abdominal training (Porcari, 2005 & 2018). It’s also proven to boost body confidence in the same timeframe as well.
Slendertone can help you tone your tummy
We train all four abdominal muscles, including the deep, difficult-to-exercise transversus abdominis, using electric muscle stimulation (EMS) technology.
During everyday activities and exercise the brain sends signals to the muscles telling them to relax or contract. Movements as simple as picking up your baby or pushing a buggy activate these abdominal and core muscles.
EMS technology in our belts, instead, sends gentle electric pulses directly to the muscles so that they contract and tone in the same way.
A 20-minute Slendertone session, in fact, is the equivalent of 120 stomach crunches.
Our core toning belts are suitable from 6 weeks post natural birth, or 3 months after caesarean birth (please consult your doctor).
You don’t have to sacrifice family time for a Slendertone session
For busy new mums, jumpstarting a new exercise routine can be daunting, no matter how motivated you are.
Finding time can be the biggest challenge.
How do you fit exercise around your family time, doctor appointments, birthday parties, meal preps and, frankly, being exhausted all of the time?
Slendertone lets you achieve a smaller waist and a firmer, flatter tummy in your own time.
Our belts are slimline and lightweight so that you can wear them under your clothes and squeeze in a toning session when you’re doing pelvic floor exercises, pushing the pram, feeding the baby and, of course, watching endless episodes of Peppa Pig.
For more exercise routines and tips on firming those abs, look no further than our inspirational blog.
Lie on your back with your knees bent, a pillow under your hips and another between your knees.
With flat feet and arms at the sides, inhale, then exhale drawing your abs in and tucking your pelvis under slightly, squeezing your buttocks as you do a Kegel.
Hold 5 seconds and release for 10 reps.
Lie on your back with feet hip-width apart, knees bent.
Inhale, then exhale as you draw your abs up and in toward your spine.
Tilt your pelvis up, lifting your hips off the floor into a bridge.
Slowly lower down to starting position.
Repeat 5 times, slowly building up to 10 reps.
Lie on your back with your knees bent, feet hip-width apart and abs drawn in.
Flex your left foot, pressing your heel into the floor.
Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body, keeping the knee slightly bent.
Return to starting position.
Alternate sides, doing 5 slides on each side, slowly working up to 10 reps.
Are you suffering from diastasis recti after childbirth?
To allow room for the baby to grow, the abdominal muscles need to stretch and expand. The rectus abdominis (the six pack muscles) are joined by soft connective tissue, known as the linea alba.
During pregnancy this relaxes, allowing the muscles to come apart to accommodate the growing foetus.
This is known as diastasis recti, and happens to some degree in all pregnancies. Separation of the tummy muscles affects 1 in 3 women after having a baby.Most people find that a slight diastasis naturally resolves itself by about 8 weeks after birth. In some cases, though, the function of the abdominal wall is compromised, and this needs to be addressed.
Importance should not be placed on closing this gap, but instead on strengthening the connective tissue and surrounding abdominal muscles, including the core and pelvic floor.
With the right care and exercise you can help reduce these symptoms.