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

Workout Wednesday: 10min ‘Around the World’ Ab Workout in celebration of Earth Da

IMG_3966
I rolled this #10mincoreworkout out for my clients last week and it was a hit so I wanted to share it with all of you too😉💕. Its tough but not grueling and its an effective way to strengthen your #obliquemuscles, you know, the side ab muscles that can make your waist smaller and tighter!🙌 This workout will also strengthen your mid-back which will give you better posture, and all around tighter, stronger core.
Its only 10min long and if you don’t have 10min than you don’t have a life!!! 😵 For real! Everyone has 10min to exercise. So get busy with the rest of us on this #workoutwednesday and try this fluid & effective #coreworkout !

Do each move for 30sec. without resting between poses as you make a fluid transition from one to the next. Round 5 is a little different and u can see how in the workout below…
🔹10min Core Workout🔹
R1IMG_3968
🔹Figure4 Crunch, rt. elbow to lt. knee
🔹Side Plank, lt.
🔹Lying Back Ext., rt. arm & lt. leg
🔹Side Plank, rt.
R2
🔹Figure4 Crunch, lt. elbow to rt. knee
🔹Side Plank, lt.
🔹Lying Back Ext., lt. arm & rt. legIMG_3971
🔹Side Plank, rt.
R3
🔹repeat R1
R4
🔹repeat R2
R5
🔹Figure4 Crunch rt. to lt. *15sec Figure4 Crunch lt. to rt. *15sec
🔹Side Plank lt. 30sec
🔹Lying Back Ext. rt. to lt. *15sec
🔹Lying Back Ext. lt. to rt. *15sec
🔹Side Plank rt. 30sec

TIPS:
– #Figure4Crunch: Anchor down through hips and try to stretch the knees in one line. This will keep your low body grounded so you can isolate your abs more easily. Think of crunching shoulder to opposite hip bone vs elbow to knee so again you can isolate the core and focus in feeling those oblique muscles work.
– #LyingBackExtension: Lift and stretch simultaneously in this pose. Stretch in opposite directions and feel the spine grow long. Now lift up and feel the muscles around your mid-spine contract.

✨Advanced PosesIMG_3958
– #SidePlankwithLiftedLeg
– #SingleArmBowIMG_3973

Here’s the link for todays Segment Workout Wednesday: Ab Workout.