Flattening Your Abs After Childbirth

Being a new mother is not an easy job. Besides being on call 24x7 for the baby, your self-image takes a beating as you look at yourself in the mirror- the svelte pre-pregnancy figure has disappeared and worse, its showing no signs of returning! Do not fret and do not be too hard on yourself. Flattening your abdomen after childbirth and getting back your flat tummy will take dedication and regular exercise but this should always be done in consultation with your doctor or midwife. It is even more important to do this if you have had a Caesarian.

Your abdominal muscles get split down the middle during pregnancy and it is important that they have completely healed before you start on an exercise regimen. According to doctors weak stomach muscles lead to poor posture which, in turn, is responsible for lower back pain, sciatica, joint pain and inflammation. So, flattening your abdomen after childbirth is not only essential for looking good but is important for your overall health.

Since stomach muscles are still tender after childbirth, stomach exercises like crunches, jackknifes, roll-ups, roll-overs, crisscrosses and other exercises which require the spine to extend and flex should be avoided immediately after delivery and more so, after a Caesarian operation. Meanwhile you can start with gentle stomach exercises in consultation with your doctor and gradually progress to more vigorous exercises. Swimming, walking, yoga, aqua-aerobics are some other gentler exercise options.

Tips to flattening your abdomen after childbirthnn • Lying on your back with knees bent, pull in your tummy in such a way that the back of your waist is pressing against the bed and your pubic bone is rocking up. Then relax and feel your pubic bone rock back.
• You can do this exercise more vigorously once your muscles get stronger by holding onto the same position but lifting your head and trying to touch your knees with your hands simultaneously. If your muscles are not strong enough they will bulge while doing this set and this is a sign that your muscles are not yet ready for this step.
• To strengthen the muscles which help you do sideways bending, the position should be lying on your back with one leg straight and the other knee bent. Your hand should be lying gently on your stomach just above the straight leg. Now, try lengthening the straight leg by stretching your heel taking care not to move your bent knee. Keeping your knee straight and shortening the leg, pull your heel slowly towards you and feel the muscle tighten under your hand. Relax and repeat with the other leg.
• The muscle fiber responsible for letting you twist can be strengthened by lying on your back keeping both knees bent and pulling in your stomach. Now, lifting your head up try and touch with one hand the opposite ankle all the while keeping your tummy tight. Alte
ate sides and always contract your tummy before touching the ankle and remember to relax it in between.
• Doing these exercises 10 times twice a day diligently will tone up your stomach muscles and you will be on your way to a flatter tummy.

Warning signs to look out for are muscle aches and pains, getting tired easily and color changes in post-partum vaginal discharge. At the first sign of any of these symptoms, stop your exercises and consult your doctor.

There are many exercises in my “Firm and Flatten Your Abs” Program that are specifically designed to improve this situation. They are set up in progressive levels so you gradually improve. Each level is more demanding then the last. For instance level I, II and III will aid in your tightening of your abdominals after child. So give it a tray at : http://www.flattenyourabs.net

Also you can look up ‘The Complete Guide to Postnatal Fitness” by Judy Difiore and “Pre and Postnatal Fitness” by Lenita Anthony are good resources for more information. Also I highly recommend reading some Paul Chek articles you can find on the internet or his web site at: http://www.paulchekseminars.com

Many women get disheartened after childbirth seeing their not-so-flat tummy but, it will help if they realize that there’s nothing wrong in the way they look and it is just a natural transformation of their body after childbirth. Your body can regain its original shape by regular exercise for flattening your abdomen after childbirthn and good eating habits.