3 Must do Exercises Post Pregnancy

Why is post pregnancy exercise so Important?
If you do not do corrective exercise post pregnancy then you have a very high chance of developing lower back and hip pain and you will find it almost impossible to correct diastasis-recti abdominal separation which happens during late pregnancy. You will also find it harder to lose your baby tummy.

After the birth of your baby you no longer have your baby inside to support you. You need to activate the muscles around your torso for support and sooner rather than later.
If you leave it for too long it becomes much harder to activate the weakened muscles. These muscles support you, you need them and you need them to be strong.

You cannot hold good posture with weak core muscles.
Poor posture alone is enough to increase back pain and stop you from seeing results around your mid-section. The exercises will also help with your post pregnancy posture.

Doing the exercises below and following the full 12 week post pregnancy exercise program could save you a fortune in physiotherapist and doctors’ fees!

Unless you have had a ‘C’ section you can start these exercises 4-5 days after giving birth. If you have had a ‘C’ section you can visit my website for more info or contact me Lorraine@pregnancyexercise.co.nz . I normally suggest to start exercising 3 weeks post a 'C' but activation of the T.V.A muscles is needed before that. I have more post natal exercise guides on my website: http://pregnancyexercise.co.nz

Exercise 1: Lower abdominal activation: 4 Point Kneeling

The 1st Exercise you need to do post pregnancy is Activate your T.V.A muscles-transverse abdominal.
The best way to activate the muscle is in this 4 point kneeling position:
Hands shoulder width apart and knees hip width, maintain neutral spine as in the photograph.
Now completely relax your tummy muscles, let them hang down but don’t relax your good posture so don’t sink into your shoulders. This position helps your brain activate the weakened muscles.
Next draw your belly button up-towards your spine, do this very slowly. Can you feel your tummy muscles working? You should feel and see your tummy lift up and feel your waist narrow slightly. Try to hold for 3-5 breaths then relax your tummy back down. Repeat this 3-5 times and do 2-3 times a day. You can do this exercise whilst you’re changing your baby on the floor or playing with them.

Don’t forget to think about your posture during the day, activate your T.V.A muscles every time you pick your baby up or carry them. More information on how to activate your T.V.A muscles: http://pregnancyexercise.co.nz/information/post-natal/how-soon-can-i-exercise

Side Leg Raises

Exercise to strengthen weak hip stabilizing muscles-Gluteus Medius
This exercise is simple to do however you need to get this exercise right so you target the weak muscle and don’t use the stronger dominant leg muscles -your quadriceps. It is best before commencing this exercise that you perform a leg stretch. I suggest a side lying quadriceps and I.T Band stretch. Stretching a dominant muscle puts that muscle to sleep for a short period so you can activate the weaker muscle a little easier.

Exercise: Lying on your side stretched out. Bottom leg underneath you is bent for support lift the top leg up, lifting it backwards slightly. Keep your hip bones vertical as you lift making sure you are activating your T.V.A, abdominal and oblique muscles to stabilize your spine. Place you hand on your glute muscle so you can feel the muscle activating. Don’t feel this exercise in your quads-the front of your legs. Lower down and repeat 8-10 times completing 2-3 sets. Don’t do more if you are using the wrong muscle group. With good form and technique less is better.

Hip Extension

Exercise will target Core muscles and glutes
Activate your T.V.A muscles, rectus abdominal and oblique’s. Place more of your body weight into your heels. Push through your heel and lift your hips up. Keep your hip bones level.
You should not drop your hip to one side, nor should you feel your hamstring muscles cramping or dominating the exercise. Lower back to the floor, you need to feel that you are using your glute-butt muscles
If you do feel the exercise in your hamstring muscle, stop and stretch

The 3 exercises above are just a sample of the exercises that are included in the Post Pregnancy 12 week Program that I offer on the website. The 12 week program is less than $4.20 a week and you can buy it on the site today http://pregnancyexercise.co.nz

Do the above exercises 3-4 times a week. This is just a brief guide so any comments or questions please post

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P.
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice; information is used as a guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Lorraine has 20 years’ experience training pregnant and post natal women. She is a Personal Trainer and Corrective Exercise Specialist http://pregnancyexercise.co.nz email: lorraine@pregnancyexercise.co.nz

Belly Belts? Should you wear Pregnancy Support Belts?

Let me tell you a little bit about my experience as a personal trainer and corrective exercise specialist.
During the 15 years I have trained pregnant and post natal females none of my clients have needed or required to use the pregnancy support belts.

What are they?

The belts are generally made of neoprene, a wide belt that fastens under your uterus.
The companies that sell these belts advertise that the belts offer support to your growing uterus, reduce back and hip pain along with decreasing diastasis recti-abdominal separation post pregnancy.
Belts can be bought off the internet and are known by many names such as belly belts, my smiley belt and pregnancy belts.
Physiotherapists and midwives can and will recommend the usage of the support belts.

What professionals should be doing is educating pregnant women on the importance of good posture and maintaining an exercise program. Prevention is a much better option.

Do you need to wear a belt?

You shouldn’t need to wear support belts during your pregnancy but if you have poor posture, have a job that requires a lot of time on your feet, have gained excess pregnancy weight, a multiple pregnancy, have had previous hip and back pain then these factors may require you to use a support. These factors however should not determine the use of the support belts.

Advised to wear a belt?

If you have to wear a pregnancy support belt then your midwife or physiotherapist should advise you to also do corrective exercise and avoid positions that increase your pain. There are many articles on my site http://pregnancyexercise.co.nz about the benefits of good pregnancy posture and the correct exercise to do.

You should NOT wear the belts for more than a couple of hours a day. This is due to the fact that your body will start to rely on the belt for support not your muscles with prolonged use. You are switching off your core muscles and you could weaken the muscles further with prolonged over-use of the belts.
If you do have to wear one LIMIT the time wearing the belt and do your exercises to prevent the condition from getting worse. Long term use of the support belts can deactivate your muscles this could make your back and hip pain worse!

Poor Posture and weak abdominal muscles can reduce how efficiently you carry the weight of your uterus. The strain of a big baby, a multiple pregnancy and excessive weight gain during pregnancy can increase hip instability and abdominal separation.
If muscles are weak and overstretched they can no longer do the job that they are supposed to do which is support you. So another support is required, a belt!

What can I do to Prevent wearing the Support Belts?

It is extremely important during your pregnancy that you perform exercises that will engage the hip stabilizing muscles your glutes. The gluteus maximus and gluteus medius muscles must remain strong during pregnancy to reduce excess pelvic instability. Pelvis instability causes many problems such as SPD-Symphsis pubis dysfunction, Sciatic pain, Hip and lower back pain: The blog I wrote in a previous post explains more on lower back and hip pain associated with pelvis instability: http://positivelypregnant-mummytrainer.blogspot.com/2011/06/are-you-suffering-from-hip-and-lower.html

Why Is Corrective Pregnancy Exercise so Important?

If you exercise correctly with exercises that target your glutes and activate your core muscles with stabilizing exercises such as lunges, ballerinas and one leg hip hitches (NOT CRUNCHES or PLANKS) you should not have to wear the belts.
Try to avoid needing a belt by following a pregnancy exercise program and adopting good posture.

My Pregnancy Programs include all the exercise and advice you need to exercise safely and reduce back and hip pain during your pregnancy:http://pregnancyexercise.co.nz/services/alias

If you have any questions about this article please comment or Post on facebook: http://www.facebook.com/pregnancyexercise

Visit my website; http://pregnancyexercise.co.nz Email: Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

The 10 Things you Need to Do Post Pregnancy

1 Activate your Lower Abdominal and Pelvic Floor Muscles
If you do not activate your T.V.A – Transverse abdominal muscle soon after giving birth and the weeks following it is much harder to activate these main core postural muscles. Meaning it will be harder to get rid of your pregnancy tummy and can increase diastasis recti-abdominal separation

2 Eat Food to increase Recovery from your pregnancy, labour and birth and to breastfeed
If you eat protein rich foods they will help you recover post birth, especially after traumatic births and ‘C’ sections. Protein re-builds cells and repairs muscle tissue so will help your body repair quickly. Try to have protein at each meal and snack. Try protein rich foods such as nuts, eggs and tuna.

3 Hydrate to rid the body of waste fluids and assist with breast milk production
Increase your fluids, it will assist your body getting rid of all the waste fluid post pregnancy and will help in the production of breast milk.

4 Posture: It has to be Good!
Look at your Posture, do it now. Poor post natal posture will lead to lower back, hip and knee aches and pains. It will also reduce how effectively you can activate your core muscles. Poor posture will also lead to increased diastasis recti. Have a look at this link for more information on post natal exercise, posture and diastasis recti:http://pregnancyexercise.co.nz/information/post-natal/post-natal-exercise

Poor Post Pregnancy Posture: Sway back

5 Rest
Simple enough but if you do not rest you will not recover and you certainly will not see any results from an exercise program. Rest every day even if it is just for 20 minutes.

6 Sleep
If you can get 6 hours + in a 24 hour period post pregnancy then you should be able to manage looking after a new born, yourself and exercising moderately. This dos depend on the individual though, everyone is different.
Avoid going to bed late and try to get back to sleep quickly after breastfeeding. Make sure you stay warm whilst nursing during the night and if you can lie down and relax during night-time feeds do so.This will help you fall asleep quicker.

7 Exercise
Post pregnancy exercise is crucial for recovery, it is a must. If you do not do post pregnancy exercises you are more likely to suffer from back pain and diastasis recti-abdominal separation.Exercise will help you get back to your pre-pregnancy shape.

8 Don’t try on your pre pregnancy clothes
If you are bothered by your post pregnancy shape, don’t try on your clothes. Remember you have just had a baby, it has taken 9 months for your body to change so don’t expect to get your jeans on just yet! Although for some it is very possible.

9 Stress
Try to relax during the day and enjoy your baby, if they can’t sleep during the day don’t worry put them in a buggy, put your I-pod on and go for a walk. Looking after two? Take them for a walk to the park. At night it is a little harder.
The more you are relaxed, the more your baby will be. If you are stressed you may retain your extra pregnancy weight for longer.

10 Enjoy being a mum
Sounds easy? I didn’t enjoy being a mum first time but second time I loved it. Yes there are many ups and downs but do what you can and be instinctive you can sometimes read too much. Do what you feel is right

Need a Post pregnancy exercise program? Have a look at my 12 week post natal exercise program it includes 12 weeks of exercise, 12 weeks of articles and many exercise descriptions. If you want to avoid and reduce lower back pain, ddecrease your diastais recti and get your pre pregnancy shape back then you can start this program as soon as 5-7 days post baby http://pregnancyexercise.co.nz/services/positively-pregnant-2



If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice; information is used as a guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
Lorraine has 20 years’ experience training pregnant and post natal women. She is a Personal Trainer and Corrective Exercise Specialist http://pregnancyexercise.co.nz email: lorraine@pregnancyexercise.co.nz