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Tummies 4 Mommies & Infant Massage
September 2011
Tummies 4 Mommies - What you need to know
 

Hands down, the area that most new moms would like to improve is their tummies.  Loss of muscle tone, loose skin, fat build up and stretch marks can wreak havoc on self-esteem.  Before you hit a core class at your local gym, it is important to be aware of three important facts:


You can make it worse.  Jumping into exercises that you are not ready for can cause painful injuries and will not likely improve the appearance of your abdomen. For example, if you have an abdominal separation, crunches can worsen your condition.


The tortoise will have better abs. To achieve the best results, both functionally and aesthetically, you need to ease back into abdominal training with pelvic floor and other deep core muscle exercises.


You can have a 6-pack and still pee your pants.  Your core is a unit and you need to train it as such.  Being able to hold a front plank for two minutes does not help you much if you are still wearing a panty liner nine months post partum.   Prioritize your health.  You deserve it.

 


Fit 4 Two´┐Ż Tummies 4 Mommies is a postnatal core class taught by a certified postnatal fitness specialist who has taken further training in postnatal core rehab.  Women with abdominal separation are welcome. Visit our locations page to see if Tummies 4 Mommies is being offered in your community.

Pregnancy & Abs - What you need to know

Strong abdominal muscles can improve your posture, help combat pregnancy back pain, and are key players during labor and delivery.

Avoid exercising while lying flat on your back after the first trimester.  The weight of your uterus and baby may constrict an important artery that supplies blood to you and baby. If you want to do abdominal curls, try them lying on an inclined step or bench. Another option is to choose exercises on all fours (e.g. plank), side lying (e.g. side plank) sitting on a ball (e.g. pelvic tilts) or standing (e.g. balance on one leg). 

Before you do a set of crunches, here is something to think about: Almost 50% of pregnant women develop Diastasis Recti (DR). The tendon that runs vertically between your rectus abdominis muscles becomes stretched or separated. DR usually occurs in the third trimester when your growing uterus puts the most strain on your abdominal muscles.  DR isn't painful, but it can lead to pelvic floor dysfunction and core instability. The good news: it can be rehabilitated postpartum at a class like Tummies 4 Mommies.

If you're not sure whether or not you have DR, we recommend asking your healthcare provider to check.  If you have Diastasis Recti, avoid forward flexion of your spine (sit-ups, abdominal curls).  If you are on your back, remember to roll onto your side first before sitting up.

All Fit 4 Two prenatal classes include pregnancy safe core exercises.  Visit our locations page to find a class near you.

Babies love Massage

infant massage
A relaxed baby is a happy baby.  Massage improves digestion, sleep, bonding and more.
 
Visit our locations page to see if Infant Massage classes are being offered in your community.

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