On top of which, I've realized that my inability to lift the weights I used to lift before I was pregnant is a direct result of the loss of strength in my core. One of the principles I learned early on as a personal trainer was that a strong core helps you lift heavier weights, which in turn makes for stronger arms and legs. In some cases it takes the scenario "you don't know what you got until you lose it" to make you realize how true that really is.
The loss of strength in my core is directly a result of the stretching of my rectus abdominus over my uterus. In its stretched-out state, it simply can't contract with the same strength it had before. So, how do you strengthen a core that just doesn't work the same way it used to? You need change your focus to the deeper muscles in your core and pelvis. And you can forget about looking for that familiar "burn" when you do an intense ab routine; instead, you need to visualize the muscles that are working and focus on contracting them to their maximum ability.
What to Work On
Pelvic Floor: This includes the group of muscles that support and help control the action of the vagina, the uterus, the bladder, the urethra, and the rectum. Contracting the pelvic floor muscles prevents the flow of urine when you are peeing, and causes the vagina to tighten. Giving birth puts a lot of stress on these muscles, and can weaken and damage them. This can result in stress incontinence (a.k.a. "mommy bladder") and decreased satisfaction during intercourse. Stress incontinence means that you might leak small amounts of urine while coughing, sneezing, laughing or exercising.
Strong pelvic floor muscles can support the extra weight of pregnancy and help you push during the second stage of labour. When done regularly, these exercises can help to prevent stress incontinence and improve your healing time after birth. Another bonus of the exercises is that women with strengthened pelvic floor muscles are more likely to be orgasmic and have a more satisfying sex life.
Transverse abdominus: it's a muscle I've talked about in my earlier blog entitled How to Train Your Abs During Pregnancy. For those of you who don't know, your transverse abdominus is a muscle that runs underneath the more visible rectus abdominus (the muscle that shows when people have 6-pack abs), and acts as your stomach girdle.
How to Work on Your Pelvic Floor
I'm sure you've heard of the term "kegels", but you may not be aware of how to do them. First of all, they're the easiest exercise to do because you can do them pretty much any time, anywhere. You can be lying down, sitting in the car driving, or standing in line at the bank.
Finding them: First of all, you need to figure out how to contract your pelvic floor muscles. The easiest way to do this is to try and stop the flow of urine while you're peeing. If you succeed, you've got the basic move.
Perfecting your technique: Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Repeat 3 times a day: Aim for 3 sets of 10 per day.
How to Work Your Core
Pelvic Tilts: They can be done lying on the floor or standing with the back to a wall. The standing version is a bit more difficult, but it is a good option for women who are not comfortable on their backs.
1. Lie on your back with the knees bent and the soles of the feet on the floor (or you can stand with your back against a wall). This is your neutral position, with the natural curve of the lumbar spine causing the low back to be slightly elevated.
2. On an exhale, gently squeeze your glutes (butt muscles) and pull your hip bone towards your lower ribs. Your butt will not actually leave the floor, but you will feel your low back press into the floor (or wall). You are essentially taking the curve out of the low back.
3. After a few seconds, inhale and return to your neutral position.
4. Repeat this movement 5 to 10 times.
Click here for an animated version of this exercise.
Tail Wagging
Starting Position: Kneel on a mat and assume the "all-four's" position. Keep your head in a neutral position by looking down at the floor.
Action: Keeping your shoulders still, move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can
Bird Dog
There's no sense in re-inventing the wheel. Here's a great link on how to do the bird dog exercise.
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