Post Natal Ab Exercises (How to get post baby tummy flat)
Uploaded by Joyce Cooper on December 13, 2014 at 5:22 pm
Post Natal Ab Exercises (How to get post baby tummy flat)
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Pick up your copy of the Essential Nutrition Guide by clicking the link below and learn how to build a lean, healthy, strong, sexy bikini body year round.
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Next, try my Mommy and Baby 4 part exercise series.
https://www.youtube.com/playlist?list=PLIEhM0V__Zarc_P9k-8HZskP0ZfkImQ4F
Tutorial
The 2 best post natal abdominal exercises are:
1. Vacuum
2. Plank
These exercises strengthen your Transverse Abdominis, your deepest abdominal muscle. Think of the Transverse Abdominis as the body's "girdle". When contracted, this muscle compresses the abdominal wall (flattening your tummy).
You muscles will be weak when you are just getting back into exercising, so start with only a few repetitions of each exercise and work your way up.
Workout Breakdown
1. Plank Toe Taps
2. Plank Hip Side to Side
3. Plank Knee In, Straight Leg Out
4. Alternating Arm/Leg Plank
5. Back and Forth Plank
6. Vacuum
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Sign up for my newsletter and receive a free eBook, The Complete Guide to Buying Organic!
www.ConsiderMeFit.com
Pick up your copy of the Essential Nutrition Guide by clicking the link below and learn how to build a lean, healthy, strong, sexy bikini body year round.
http://considermefit.com/store/products/13
Next, try my Mommy and Baby 4 part exercise series.
Tutorial
The 2 best post natal abdominal exercises are:
1. Vacuum
2. Plank
These exercises strengthen your Transverse Abdominis, your deepest abdominal muscle. Think of the Transverse Abdominis as the body’s “girdle”. When contracted, this muscle compresses the abdominal wall (flattening your tummy).
You muscles will be weak when you are just getting back into exercising, so start with only a few repetitions of each exercise and work your way up.
Workout Breakdown
1. Plank Toe Taps
2. Plank Hip Side to Side
3. Plank Knee In, Straight Leg Out
4. Alternating Arm/Leg Plank
5. Back and Forth Plank
6. Vacuum
Visit my blog at www.ConsiderMeFit.com
Follow Me on Facebook and Pinterest
https://www.facebook.com/pages/Consider-Me-Fit/691126424247070
http://pinterest.com/considermef/boards/
Mel Hill – First, make sure to have your doctor’s approval before beginning
any exercises. Start with the “vacuum” exercise once per day, then start
adding in 1 exercise to your routine as you feel comfortable/strong enough.
Begin with 1 set each, working your way up to 3 sets.
Doing too much too soon only makes stomach separation and bulge worse. We
want to work on pulling our stomach IN to get it flat, so no crunches and
lots of vacuum (Really! It was simple but the MOST effective stomach
exercise I did after my baby.)
Don’t forget the importance of holding in your stomach throughout the day
and also watch your posture when holding your child. We tend to pitch the
pelvis forward to support our baby, which is no good for “mommy belly”.
HI, I am almost two weeks P/N after my fourth baby. I had a very quick
normal delivery, not tears of trauma at all and feel great. Ive started
walking today (just a gentle 45 min). How many times a week would you
recommend I do your ab workout? (im desperate to get my tummy back!!!)
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Mel Hill – First, make sure to have your doctor’s approval before beginning
any exercises. Start with the “vacuum” exercise once per day, then start
adding in 1 exercise to your routine as you feel comfortable/strong enough.
Begin with 1 set each, working your way up to 3 sets.
Doing too much too soon only makes stomach separation and bulge worse. We
want to work on pulling our stomach IN to get it flat, so no crunches and
lots of vacuum (Really! It was simple but the MOST effective stomach
exercise I did after my baby.)
Don’t forget the importance of holding in your stomach throughout the day
and also watch your posture when holding your child. We tend to pitch the
pelvis forward to support our baby, which is no good for “mommy belly”.
And don’t forget to pick up the Essential Weight Loss and Nutrition Guide
for nutrition tips. http://www.considermefit.com/store/products/13
HI, I am almost two weeks P/N after my fourth baby. I had a very quick
normal delivery, not tears of trauma at all and feel great. Ive started
walking today (just a gentle 45 min). How many times a week would you
recommend I do your ab workout? (im desperate to get my tummy back!!!)
Hey how many sets should you do for each?
great!
The plank position wouldn’t make diastsis worse?
How often should you ideally do these exercises?