6 EXERCISES TO HELP CLOSE YOUR ABDOMINAL SEPARATION
Returning to Exercise After a Cesarean Birth
One of the most common questions I get asked is for exercises to help repair separation of the abs so below I share 5 exercises you can practice to repair the separation and most importantly strengthen your pelvic floor.
Perform these exercises 2-3 times per week plus your Kegels DAILY!
MY TOP POST-BABY FITNESS TIPS!
A cesarean birth is a major abdominal surgery which requires at least 6-8 weeks to recover but often much longer.
You will need to give your self at least this much time to heal before you start working out and there is really no one date that suits everyone its so dependent on so many variables to do with your pregnancy, surgery and postpartum experience so please don’t put any pressure on yourself to have to exercise from 6 weeks. To be honest I feel like its taken me 12 weeks to truly recover and heal and I am now just feeling stronger and ready to train properly.
Pelvic Pain in Pregnancy
My top 10 Postpartum Fitness tips for new mums wanting to get back to exercise and move their body.
STRETCHES For Pregnancy & Beyond
During pregnancy it's thought that around 1 in 5 women experience pelvic pain but many of us tend to ignore it or not understand it.
Its so important if you're experiencing PGP (pelvic girdle pain) to speak to your midwife, OB or a women's health physio about it so they help you to feel and function better. Although it is not at all harmful to your baby it causes huge discomfort for sufferers and limits your abilities to function during your pregnancy.
Trimester 3 - Exercise Guidelines
Pregnancy stretches for pain relief and strengthening the posture.
Second Trimester - Exercise Guidelines & Your body.
Yahooo.. We've made it to the final stretch, the final trimester and soon your baby will be here!
The second trimester is definitely the most forgiving - you aren't as sick, you aren't as hormonal and you aren't too big yet! And then the 3rd trimester hits - you're sore, big, bloated, nausea can start again, you're holding on to fluid, your hormones start racing again, you cant stop peeing, you're tired, exhausted and freaking scared at times about birth and beyond.
In this article I’m sharing recommended guidelines for trimester 3 exercise.
First Trimester: Exercise guidelines & Your body.
Welcome to the second trimester. They say this is the easiest of the 3 trimesters. For a lot of women the morning sickness would have faded, your boobs might have stopped aching and because your baby is now relying on the placenta it places less stress on you hormonally which can mean a clearer mind and less mood swings.
4 Pelvic Floor Strengthening Moves + Program
In this blog I will outline guidelines for your first trimester and advice for pregnancy exercise.
Exercise during pregnancy is completely safe if you have a low risk pregnancy and will not only help you to stop gaining too much extra weight or fluid it will also have a positive impact on your mental state, help reduce the risk of gestational diabetes, help aid with labour and also help you to recover quicker from either a natural or c-section birth.
6 FAT BURNING TIPS
I know I’ve spoken thousands of times about the importance of having a strong pelvic floor so I won’t bore you too much with that because in this article I want to share with you 4 moves to strengthen your pelvic floor so you don’t pee when you run, laugh, jump or sneeze and hopefully get those little muscles down there feeling as strong if not stronger than they did pre baby. These moves can be done at any stage pre baby, during pregnancy, early postpartum and beyond!
PELVIC FLOOR EXERCISE
We all want to burn those extra calories away and feel leaner, stronger and healthier but many of us don’t know what to do to actually burn the fat, not muscle or how to keep it happening after we workout. Traditionally we were told to lose weight or fat that we should be doing hours of cardio on end and eating less but that’s not actually 100% true. Tonight I want to share with you 6 simple ways to burn the fat!
HOW TO: STAY ACTIVE + HEALTHY ON HOLIDAY
Kegels you’ve all heard of them but are you doing and if so are you doing them correctly?
A lot of women who are doing Kegels (pelvic floor exercise) are not doing them correctly and really if you’re not doing them effectively there is no point doing them at all.
STOP SABOTAGING YOURSELF - why you never reach those fitness goals.
Any holiday really means over indulgence of food and alcohol plus a lot of lazing around. It's so fantastic to let go of our commitments and enjoy ourselves. But after a holiday a lot of us end up feeling bloated , lethargic and probably carrying an extra couple of Kg's.
6 YOGA POSES TO HELP YOU FEEL CALM AND CONFIDENT
How many times have you said that you were going to change your lifestyle, loose the baby weight, make a change and become "healthier" and "fitter"? How many times have you started a work out program, signed up for gym membership, online program or started a fad diet? And how many times have you not achieved your goal? How many times have you thrown in the towel (quiet literally) on your health and fitness? If the answer is every time then this is the blog for you. Tonight I am sharing with you the main reasons I believe people don't achieve their goals and give up on their health and fitness.
HOW TO: Stay Motivated in Winter
Are you keen to start yoga, but aren’t sure where to start? I speak to so many Mums who would love to practice yoga, but something holds them back. I totally get it. Yoga can be really intimidating. I mean if you just flick through Instagram you would be forgiven for thinking that yoga is just handstands and back breaking backbends.
As a qualified yoga teacher and creator of the Fit Mummy Project App which includes over 35 strength + yoga workout videos, it’s fair to say that I love yoga.
OVERCOMING DEPRESSION WITH EXERCISE
It's cooler outside, the days are shorter and it feels like you never see the sunlight which can lead to less motivation to be active. Not to mention if you're in the southern states of Aus you are constantly covered up with layers of clothing so you're less aware or maybe care less about those few extra kgs you gain through winter.... until Summer hits!
5 REASONS WHY MUMMIES SHOULD LIFT WEIGHTS!
I have to say I'm absolutely thrilled to have the opportunity to be a guest on Brittany's blog today! I want to take a moment to introduce myself. My name is Emily and I'm a new (ish) mom. My little girl is one year old now and I love all being a mom to her. I love working on my fitness, drinking coffee, hanging out with my girls and of course my hubby.
Ever since I became a mom, I've found a deep empathy for other moms and the difficult challenges and trying experiences of being a woman.
MY TOP 5 "ANYWHERE" MOMENTS
Are you afraid of weight training? Scared you are going to end up looking like a woman version of The Hulk? Think again... There are SOOOO many benefits to strength training for women and the chances of you becoming the above is pretty much zero - our hormones pretty much do not allow our bodies to create enough testosterone to build that type of figure!
POST PARTUM RECOVERY & BEYOND – STOP THE JIGGLE AND REGAIN YOUR STABILITY!
Here's my quick Top 5 movements that you can do anywhere to get you on track to your best #mumbod ever!
Tips for Exercising While Pregnant
When I was pregnant I couldn’t wait to get my old body back, not for the appearance but for the feeling of having my body back to myself. I wanted to feel comfortable, strong and stable again. In those last few months I felt like my tummy skin and muscles were stretched to their limits, my pelvis ached and I felt like I was constantly going to topple forward.
One of the biggest obstacles pregnant women face is maintaining physical fitness. Though it may seem difficult, it can actually be quite simple to exercise while pregnant. Following are helpful tips for those seeking to stay in shape before giving birth, but they are only tips. Only a physician can provide the healthiest strategies for each woman’s personal circumstances.