Banishing the Mum Tum: Effective Exercises for New Mothers

Welcome, amazing mums! Whether you’re a brand new mommy navigating the sleepless nights or you’re a bit further along in your motherhood journey, we understand how challenging it can be to find time for yourself, especially when it comes to getting back into shape. But don’t worry, we’re here to support you with some fabulous exercises specifically tailored to help you deal with that stubborn “mum tum”. So let’s jump right in and reclaim your body confidence with a smile!

The Importance of Core Strength Post-Pregnancy

First things first, let’s take a quick peek at why core strength is oh-so-important post-pregnancy. During pregnancy, your body undergoes significant changes — particularly in the abdominal area. Your muscles stretch to accommodate your beautiful growing bundle of joy, and this can sometimes lead to the separation of the abdominal muscles, a condition known as diastasis recti. Focusing on your core post-pregnancy isn’t solely about aesthetics; it’s about functionality, support for your back, improved posture, and overall health. And hey, if it also means fitting back into those pre-pregnancy jeans a bit easier, that’s just a fabulous bonus!

Getting Started: When is it Safe to Exercise?

Before diving into these mum-tum-banishing exercises, it’s crucial to get the green light from your healthcare provider. Usually, if you’ve had a straightforward vaginal delivery, you can start some gentle exercise a few days after giving birth. For those mums who’ve had C-sections or complicated deliveries, it might take a bit longer — often around 6-8 weeks or until your doctor gives you the thumbs-up. Always listen to your body and if anything feels off, back off and talk to your healthcare professional.

Gentle Core Exercises for a Strong Comeback

Finally, the part you’ve been waiting for — let’s ease into some gentle core-strengthening exercises. Remember to start slow and steady, and always prioritize quality over quantity. Let’s nurture that body with care and gentleness. It’s not about rushing; it’s about rebuilding strength the right way!

Pelvic Tilts

A classic and oh-so-effective starting point! Pelvic tilts are wonderful because they’re low impact and focus on those deeper core muscles.

• Lie on your back with your knees bent and your feet flat on the floor.
• Take a deep breath in, and as you exhale, gently draw your belly button towards your spine as you tilt your pelvis upwards.
• Hold the tilt for a few seconds, then inhale and return to the starting position.
• Try for 10 repetitions, working up to 20 as you gain more strength.

Belly Breathing

Don’t be fooled by its simplicity — belly breathing is a powerhouse for core rehabilitation.

• Sit comfortably or lie down with your hands on your lower belly.
• Breathe in deeply through your nose, allowing your belly to rise as much as possible without forcing it.
• Exhale through your mouth, engaging your core muscles and drawing your belly in towards your spine.
• Perform this breathing exercise for 1-2 minutes, increasing the time as it becomes more comfortable.

Remember lovely mums, the key is to keep these exercises consistent and integrate them into your routine. With a little bit of patience, effort, and a whole lot of self-love, you’ll be amazed at your strength gains over time. Stay tuned for more empowering exercises in the next section of this guide!

Bridges

Bridges are yet another fabulous exercise to help strengthen your core muscles and your glutes.

• Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
• Push through your heels and squeeze your buttocks as you lift your hips off the ground to form a straight line from your knees to your shoulders.
• Hold the bridge for a couple of seconds, then slowly lower your hips back down.
• Repeat this 10 times, aiming for 2-3 sets.

These initial exercises are just the beginning of your core strengthening journey. Your body has done something truly remarkable, and it’s time to show it some gratitude by investing in your well-being. Stick around for more tips and exercises coming your way, because this is a journey best enjoyed together – one step, one breath, one day at a time. Your “mum tum” won’t stand a chance against your emerging strength and resilience!

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5 Essential Tips for Parents Preparing for Mum Tum Exercises

As you embark on your postpartum fitness journey, there are a few key things to keep in mind to make sure your exercise routine is safe, effective, and enjoyable. Here are five essential tips for parents preparing for mum tum exercises:

1. Check Your Diastasis Recti

If you suspect diastasis recti, it’s important to assess the extent of the separation before starting any abdominal work. You can do this by lying on your back, lifting your head and shoulders slightly off the floor, and feeling above and below your belly button. You’re looking for a gap of more than two finger-widths. If you find one, tailor your exercise program to address diastasis recti specifically and consult with a physiotherapist if needed.

2. Focus on Form and Breathing

Proper form and breathing techniques are paramount. They can make all the difference between an effective exercise and one that may lead to injury or discomfort. Breathe out when you exert the most effort and keep your movements controlled. This helps engage the core muscles correctly and enhances the efficiency of your workout.

3. Wear Comfortable Clothing

Choose clothes that make you feel comfortable and confident. A supportive sports bra is especially important for breastfeeding mums to provide adequate support and comfort. High-quality leggings or fitness pants that offer support around your abdomen can also make a considerable difference during exercise.

4. Stay Hydrated and Nourished

Maintaining hydration is vital, especially if you are breastfeeding. Drink plenty of water before, during, and after your workouts. Moreover, eat balanced meals to ensure you have the energy for exercising and recovery. Nutrition plays a huge role in your overall well-being and can affect your exercise performance as well.

5. Listen to Your Body

Embrace a pace that feels right for you. Your body has been through a lot, so it’s not just okay but necessary to take things slowly. If you feel pain (apart from the usual muscle fatigue) or any discomfort, stop and consult with a healthcare professional or a certified postnatal fitness trainer.

More Mum Tum Exercises for Rebuilding Strength

With the basics covered, let’s move forward with more dynamic exercises designed to escalate your core strengthening journey:

Leg Slides

This exercise will challenge your abdominals by maintaining core stability while moving your legs.

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core and slowly slide one leg out into a straight position. Keep your lower back pressed into the floor.
• Slide the leg back to the starting position and alternate with the other leg.
• Start with 10 slides on each leg, aiming for 2 sets.

Modified Plank

The modified plank is a fantastic way to build core and shoulder strength without putting too much strain on your abdominals too soon.

• Start on your hands and knees, wrists directly under your shoulders.
• Step your feet back, coming onto your toes and straightening your legs into a modified plank position.
• Keep your body in a straight line from head to toe, engaging your core and squeezing your glutes.
• Hold for 20-30 seconds, working up to longer as you get stronger.
• Remember to breathe steadily!

Implementing these additional exercises into your regime will incrementally build on the solid foundation you’ve started. Dedicating even a small portion of your day to focus on your health can lead to gradual, yet profound improvements in your strength, appearance, and sense of well-being. And isn’t that what being a super mum is all about? Let’s continue nurturing our bodies with love and perseverance!

Support Networks and Professional Guidance

Remember, mummies, you’re not alone in your journey to banish the mum tum. Connect with other mums, join postnatal exercise classes, and most importantly, don’t hesitate to seek professional advice from physiotherapists or personal trainers familiar with postpartum exercise. Your journey is unique, and embracing support can make it much smoother and more enjoyable.

Stay empowered and positive, and remember that every small step you take contributes to significant changes in the long run. We’re cheering for you, and we know with your dedication and these wonderful tips and exercises, the post-baby body you’re striving for is well within reach. Keep up the fabulous work!

See more great Things to Do with Kids in New Zealand here. For more information see here

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