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 mom can be a tough job.
Working your abdominals from the inside out is the key to firmer tummy muscles and longer-lasting results.
With your doctor's approval, try these simple exercises to train the deep, tummy toning transversus abdominis (one week after vaginal delivery or 8-10 weeks after a C-section).
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.
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.
Slendertone is a tried and tested tool for helping mothers firm and tone their tummy from 6-8 weeks of abdominal training (Porcari, 2005). Boost body confidence in the same timeframe as well.
We train all four abdominal muscles, including the deep, difficult-to-exercise transversus abdominis, using FDA-cleared 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 stroller 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.
Our core toning belts are suitable from 6 weeks post natural birth, or 3 months after caesarean birth (please consult your doctor).
For busy new moms, 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 firmer, stronger tummy muscles 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 stroller, feeding the baby and, of course, watching endless episodes of Baby Einstein.
For more exercise routines and tips on firming those abs, look no further than our inspirational blog.