Whether you’re a new momma bear, or it’s just been a hot minute since you have worked out, these three tips below will help keep that core strong, and your mind even stronger. Once you get the green light to exercise again from your doctor, strive for at least 3-5 days of exercise and make sure you are signing up for both cardio and barre classes to target your core, and that annoying ab fat that MUST.GO.AWAY.NOW.
1.) Engage the mind muscle connection during abdominal and c-curve work. Insert barre class.
In order for your abs to tighten up, they need to regain their muscle memory. This is especially true for post baby mommas. The abs need to figure out and relearn, what it feels like to work in their normal range of motion. The fascia, (the abdominal wall) becomes more elastic during pregnancy to accommodate a mother’s growing belly so it needs a little reminder. During class your goal should be to connect with the abdominal wall. Imagine a string running from your bellybutton that connects to your lower back. Imagine the string tightening as you scoop and tuck your hips forward without “sucking in” your stomach. This will activate your transverse abdominals which are the first thing to go after child birth. The deeper the connection, the deeper the shake. The ultimate goal in a barre class is to get into that ‘shake zone.’ When we shake, our muscles are changing so shake baby SHAKE. You may even thank your instructor later for this.
2.) Plank Plank and More Planks
If you are a member at Barre It All, you know that planks are something we love, and a move you will be in, for at least 4-6 minutes every barre class. Planks are another belly to spine exercise that will strengthen your transverse abdominals. Remember, when we can strengthen the TA’s, we are building the foundation of our core and improving ab separation (something that happens to a lot of new mothers.) If you are dealing with some ab separation, sometimes they will naturally patch themselves up post baby. However, engaging the transverse abdominals will get you there even quicker. Once you do the work and strengthen your transverse abdominals, you can move on to more complex ab exercises to get those six pack muscles by working the obliques and rectus abdominis.
3.) Incorporate Cardio Into Your Routine
All classes at Barre it All are rooted in the HIIT method which is exactly how we burn off that lingering abdominal fat! There are tons of studies out there that show us that HIIT (High Intensity Interval Training) is much more effective at burning off ab fat than doing steady cardio i.e. running at the same pace. Try any of our cardio classes and you will find that bringing your heart rate up and then back down, will challenge you both mentally and physically. Engaging in HIIT work also mobilizes fat releasing hormones called catecholamines, which will keep you burning calories long after that 30-50 minute workout is over. So burning calories as we eat lunch post workout? Fine by us.
Remember, every pregnancy is different, so please talk with your doctor and listen to your body before starting an exercise program. Have you seen results with us post baby? Share your success story at firstname.lastname@example.org. We would love to hear from you!
In Health and Fitness,