Tighten Core after Baby: Postpartum Training

Begin drawing your deep set, inner abs back toward your spine right after baby with this breathing and ab strengthening technique I called Vacuum Breathing. But first, heres a little lesson on exactly what were doing and why it works…

The inner abdominal muscles (Transversus Abdominus and Lumbar Multifidus) support posture, control deep breathing and provide back support. After pregnancy they are stretched and weakened so using this move will help build a stronger inner abdominal wall so that we can regain strength in our deep set, supporting core muscles. The result is an all over tighter core, relief from pain you may feel in your back and added power to your training.

Do this move 3-5x’s per week.
3 sets, 5 reps (no rest between reps).
Rest 30sec. between sets.

Standing Vaccum

Standing Vacuum
1. Stand up straight, heels below hips, shoulders relaxed down your back.
2. Inhale and feel your lungs expand.
3. Exhale and draw abs in toward your spine for a 1, 2, 3 count then hold breath and ab contraction for 3, 2, 1 count.
4. Inhale and slowly release. Repeat.
TIP
Practice making these movements simultaneous as you EXHALE. This will take time to master so be patent with yourself.
-shoulders slide down your back (they have a tendency to want to rise up toward earlobes)
-pull abs in toward your spine
-pull pelvic floor up and in

Bent Over Vacuum

Bent Over Vacuum
1. Stand with upper body folded over your low body. Place hands on thighs, heels aligned below hips, slight bend in your knees, weight in your heels and belly relaxed. Be sure that your back is flat and relax your eye gaze as you look straight ahead.
2. Inhale and feel lungs expand.
3. Exhale and move slowly for 1, 2, 3 counts while tucking your chin to chest and your tailbone under as you round and create a “c” curve throughout your whole spine. Pull your abs in as tight as you can and feel pelvic floor move up and in. Once you’ve emptied your breath and reached your maximum effort hold for 3, 2, 1 count.
4. Slowly release as you inhale creating a straight, long spine once more. Repeat.
TIP
Practice making these movements simultaneous as you EXHALE. This will take time to master so be patient with yourself.
-total rounding of spine (tuck chin to chest, scoop hips under)
-pull abs in toward your spine
-pull pelvic floor up and in

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