Do NOT do this when you are trying to lose the mommy tummy!

Let’s face it, we all get the mommy pooch after having our babies. It’s unavoidable – not necessarily permanent, but we all get it. Most women who have it think they just need to lose weight and do some crunches to tone their tummy as the result is a protruding pooch. While it is true that you need to re-strengthen your core, crunches are the worst thing you can do, you need to fix the problem from the inside out. This problem is so much more important than aesthetics.

Weak core (including pelvic floor muscles) can lead to:

Low back pain – repeatedly picking up and holding your little one is bad enough, a weak core only makes it worse!
Loss of bladder control – don’t forget to cross your legs when you sneeze 😉
Pelvic instability – results in bad balance and increased probability of injury… ain’t no mamma got time for that!

First let’s look at why we all have a weakened core and that pesky pooch…

A lot has to do with the linea alba, the connective tissue that runs along the middle of your abdominals from your breast bone to pelvic bone. It’s that part that may have even gotten dark when you were pregnant. During pregnancy, hormone levels first cause the linea alba to thin. Then, as we know all know too well, our belly grows. As our belly gets bigger and bigger that midline stretches.

Thankfully (for many reasons), our baby comes out. However, our body doesn’t magically put it back together as soon as the baby comes out. Once hormone levels return to their pre-pregnancy levels, that thinning generally improves but for many this gap remains. For some moms it’s small and others a lot wider.

All that stretching results in the mommy pooch. We all get it! As weeks go by and we are cleared for exercise our first thought is to get rid of it! So naturally we start doing crunches right? Wrong! When we crunch, or do anything that forward flexes, it pulls the piece of tissue apart. Think about what happens to the zipper when you are wearing a zip up sweater and you bend over. Crunches pull it apart, over and over again, and just make it worse!

In addition to making this gap worse crunches over-focus on surface muscles instead of deep core muscles and do not consider the whole body as it is connected. Crunches work only your surface ab muscles. These sit on top of the muscles that really matter for true core support. They neglect deeper core muscles, critical aspects of the spine, as well as the role our core plays in the whole body. True core training acknowledges that the whole body is connected. Working for a six pack while neglecting everything else is dangerous and a waste of time. Crunches can give you that rippled look on top but only after you’ve tightened and tones the rest. I haven’t don’t a crunch in years and I’m starting to see the outline of my ab muscles for the first time in my life. Bottom line: if you want real strength that supports the body in motion, go deeper.

So what should you do?

The number one thing to do is move your body! That’s right, it’s not even an ab exercise. Everything is connected. If you move your body, while maintaining good posture, you should be constantly engaging your core, especially our deep core stabilizers that we need to focus on building back first after the baby. These include: walking, running, jumping, skipping, squatting, lunges, the list goes on…BONUS these will all help you burn more calories to uncover your new strong core!

and how do you engage your core?

First, let me dispel myth that “engage” means solely “suck in.” Think about what you would do if your kid was running at you full blast to jump on or tackle you. You wouldn’t suck in your belly button right? You would brace yourself. That’s what it mean to engage your core.

The goal is to engage your core for stability in all that you do to protect your abdomen and lower back. Use your abs to pull UP on your pelvis, not in or bearing down. Then gently push out your abdomen in all directions and then add in a little Kegel action. You specifically DO NOT want to hold your breath or bear down. Here are a few ways to get a feel for what it mean to “engage” your core.

Use quick forceful grunt to mimic bracing to be tackled or punched in the stomach (another thing your toddler might do to you without warning)
Cough or laugh (engaging your core occurs naturally with these functions). You’re looking for the feeling that takes place in your core just before any cough or laugh actually occurs.
Rest your hands on either side of your abdomen and try to push them away using only your abdominal muscles.

These are all meant to help you get a feel for an engaged core. You don’t need to imagine yourself being punched in the gut 24/7 (although it doesn’t hurt to be prepared with a toddler).

Once you have all of this down, then add a core specific exercise routine. Click Here to download my FREE guide including 5 Core Exercises to Build Back Your Core Strength After The Baby!