Yes you read right....have you ever noticed that post pregnancy your bum seems like a flat pancake or you are having to hitch up those jeans more than ever...Well the good news is you are not alone. There is something called ‘mum bum syndrome’ and many suffer from it.

The truth is you’re probably a bum tucker.

In fancy anatomy terms this is called a posterior pelvic tilt – where your butt tucks in and your lower back flattens.

It’s super common for this to happen during pregnancy because there’s a lot of baby sticking out the front of you so – if you’re not working on corrective exercises throughout your pregnancy – the pelvis tucks under to balance that weight.

Fast forward post-pregnancy and your ligaments and muscles have become lengthened and weaker due to the extra weight...

The good news is that ‘Mum Flat Pancake Butt’ doesn’t have to stay forever and you can correct it. Below are some tips we found to help correct this area:

Stand Up

Sitting does nothing to build the glutes and everything to make it flat as a pancake and let’s face it, we spend a lot of time sitting these days don’t we? Minimizing the amount of time spent sitting is critical to maintaining a healthy backside!

Walk

To make up for the amount of time we spend sitting, many of us head to the gym to burn some calories while often choosing high-intensity activity that may not be well suited to our body, especially after having a baby.

One of the best exercises out there is walking, particularly hill walking. Walking is low impact and when you add in the incline of a hill, it really blasts those glutes into high gear along with revving up the cardio!

Bridges

One of the best glute exercises out there is the bridge and this can be done during pregnancy with a wedge and as early as the 2nd week postpartum.

As your strength increases you can also add some resistance with a sandbag on your pelvis and once your pelvic stability is on track you can also up the challenge by performing the movement with one leg off the ground and extended.

Hip Extensions

These can be done standing or on all fours (however I don’t recommend being on all fours during).

You don’t need a fancy piece of equipment – you can simply use your body weight or you can tie a theraband around your ankles to add some resistance.

Squats

Squatting is a great glute builder and is also a movement that will be done over and over and over as you bend down to pick up your babe or toddler (or their toys, or spilled food, or…).

Squatting can be done (and should be done) during pregnancy and within a few weeks postpartum. The range of motion can be modified but you want to aim for a nice deep squat with the tailbone un-tucked and your pelvis in neutral (keeping the small curve in your low back).

There are many glute exercises out there but these versions offer versatility both before and after pregnancy. They help maintain and build up the glutes while also encouraging the sacrum to stay un-tucked which is key to avoiding and curing mum bum syndrome!

So as you can see we like big butts post pregnancy so get those glutes moving and pelvis tilting....

Written by Joanne Shepherd for bodyandsoul.com.au

Can’t find the time to exercise? Make your newborn, baby or toddler, part of your routine, says this mum and personal trainer.  

One of the hardest things when you become a new mum is making time for you. Actually, in a way, it’s one of the more important things because if you don’t look after yourself then the rest doesn't function very well.

When you’re a brand new mum it’s important to get fresh air and get the main body systems working. It helps to increase the rate of postnatal recovery, improves muscle tone, circulation, digestion, mood, sleep patterns and so much more.

Once your doctor has cleared you to exercise there are a range of options. The opportunities are endless so depending on the age of your children here are some other ways to fit in some exercise with your little ones in tow.

NEWBORN

Putting the baby in the stroller and doing a bench to bench workout

At your local park or equivalent, complete an exercise then walk to the next park bench and complete a set of the next exercise. An example could be as simple as the following: static lunge whilst holding the pram (10 each leg), Bear crawl across 10m up and back, incline push-up, sprint, tricep push up, squat pulse, mountain climbers. (At each bench perform 10 -15 reps).

Make the most out of your baby carrier

Most newborns love the Baby carrier. I remember days where the baby was strapped to me 24/7 which made it hard to get anything done. But by placing them in the carrier you can still do a workout. It is a great way to ease back into exercise and can be done anywhere or anytime. Examples of exercises that you can perform are walking lunges, sumo squats, torso twist and punch, the chair dip, hip-raisers, wall sit, standing donkey kick (leg raiser).

Postpartum the most important thing is to listen to your body, work from inside out and focus on core, pelvic tilts and Kegel exercises.

BABY

As the baby starts to become more aware of the surroundings and enjoy the time outside there are a number of extra options that you can include into your daily workout schedule. Setting a positive and healthy example from the beginning is so important. Remember monkey see monkey do!

The stroller

You don’t need gym equipment to get you started - the stroller is a great option! You can include sit ups by keeping feet on the stroller and doing peek a boo, plank/reach and tap on either side of the stroller, side and back leg lift, squats to calf raisers, lunges, one leg flute bridge/lift, push-ups, knee lifts, back leg lift to front leg crunch.

The mat

A mat is another option where the little one can have tummy time or lay on their back kicking about while you perform a sequence of exercises. They particularly like the push up and planks as you can make it into a game. It is also a great bonding time as you have no other distractions and focus the attention on them (it also takes the pain of the exercise away.)

Examples of mat exercises are leg lifts, baby weight bridge hip thrusters, Russian twist with baby, superman, side plank, extended leg lift. Some higher intensity options include burpees, reverse crunch or high knees. Yoga and Pilates is also another good mat option to include the little one in.

TODDLER/OLDER KIDS

As children grow into the next stage they like to mimic and feel part of the workout. This is great bonding time and is also demonstrating a positive and healthy role model.

A partner workout

This is a great way to get them to burn off some additional energy. Doing exercises like squat jumps, incline push-ups, burpees, sit up hi 10’s, plank and feet taps. Your child may even have some creative ideas of their own! Anything to get the body moving.

The Park/Playground

Park and playground equipment offer great exercise options including: pull ups on the monkey bars or leg hangs and lifts. The slide is a good tricep dip option. You can use a curved ladder to do incline push-ups or hanging row. The swing can be used to do a plank tuck or Bulgarian split squat.

The options are truly endless, but the benefits from working out with kids gives you the well-deserved time for you, great bonding time (they pick up on the positive vibes from you doing something for yourself), you are setting a positive lifelong example and it can benefit their muscular and motor skills at the same time. Realistically it is ourselves who put the barriers up to exercising once we have children. Remember ‘the first step is often the hardest’ and ‘where there is a will there is a way’.

Joanne Shepherd is a personal trainer and founder of Mummactiv

Taking time to nurture your own development isn't selfish.  The well-being of mothers impacts the well-being of children and families in powerful and far reaching ways. We cannot pour from an empty cup.

Motherhood and stress, understanding your triggers and learning to respond rather than react. In mothering we are faced with screaming kids, tantrums, constant want for your attention, demands of breastfeeding etc. Mindfulness of emotions and getting clear on your values is extremely helpful to identify what is going on first rather than reacting. If we do become reactive to the external triggers/stress one of the ways to help yourself is to change the scenery. 

Karen Holmes explains it well in relation to Mums.

Mindfulness is probably the most scientifically investigated form of meditation to date, and to put it simply – it involves ‘training our attention’. Through this, we learn to focus on those things that are most useful and most helpful in our lives, allowing us to live more consciously and fully.

Given that a lot of mothering is done in automatic pilot mode, where we are literally multi-tasking the day away, living more mindfully can help us get on top of negative or worried thinking patterns – those pesky ‘what if…?’ scenarios.

A simple and quick mindfulness meditation:

Sit comfortably, preferably with your back firmly against a chair.

Place your feet on the floor and connect or root yourself with the floor.

Close your eyes, make sure your jaw is soft, and drop your chin a little.

Feel your breath and notice your belly rising and falling.

When you feel your thoughts wandering, simply notice this and return to the breath.

When you’re ready, lift your chin and open your eyes.

Bring your awareness slowly back to your surroundings.

Notice how you feel.

She is the founder of ADOFitness and is an accomplished fitness industry professional, personal trainer, nutrition/prep coach, posing instructor, competitor, endorsed athlete, NPC judge, and cover model. Although her career began in the financial business world, this transitioned to full time personal training after her introduction and newly discovered love for bikini bodybuilding competitions in 2010. After extensive misguided nutrition and training advice, she was left with an unhealthy relationship with food and a damaged endocrine system. Her real passion then developed into helping herself and others reach their fitness goals in a healthy and sustainable way. Knowing she wanted to have children, she decided to stop competing and seek out an endocrinologist and hormone specialist. She began healing and restoring her body to a healthy state through proper nutrition and exercise. While she and her husband still had unexplained infertility challenges, they were blessed to conceive their son via In Vitro Fertilization (IVF). Her miracle baby was born in December of 2016, which she proudly says is her greatest accomplishment to date! Her goal now with ADOfitness is to help others optimize their health with sustainable and realistic nutrition and exercise programs that focus on internal AND external health.

We wanted to check in with Amber and see what her pregnancy and Breastfeeding journey was like to help other Mums....

1.How did your exercise regime change in your pregnancy?

Due to some complications up front, I was on medical bedrest for about the first 14 weeks of my pregnancy. After that time, once I was cleared to workout, I didn't perform HIIT or direct core work any longer. I also lifted a little lighter than usual. Other than that it didn't change a whole lot. 

2.If there was a change, why? Energy, not sure about what to do etc

The only thing that held me back was fear of miscarriage due to complications with a subchorionic hemorrhage. Once that cleared up, nothing held me back other than understanding that direct core work and HIIT should be avoided part the second trimester.

3.What exercises did you do in your pregnancy?

Strength training, yoga, walking, and some jogging.

4.Number one top training tip for mums to be?

Listen to your body! Understand when you need to slow down, maybe eat a little more, or not push as hard!

5.Did you breastfeed? 

Yes, 30 months!

6.If so, do you think your active pursuits effected your supply?

No, I think a lot of factors affect supply but keeping water intake high, eating enough of the right foods, and properly bonding with your baby to establish your supply is key.

7.How did you balance feeding and exercise?? - tips

I would pump if need be and that way my son could be fed by our nanny or my husband if I was working out. I took it slow at first and made sure I didn't see a dip in my supply with my expenditure increasing. I noticed the biggest dip when my stress was high and when my water intake wasn't high enough. If I focused on those two things I didn't have any issues!

Wow what an incredible lady with so much knowledge in the fitness industry to share with Mums at all levels whether you want to get back into activity or you want to compete on stage.

If you want to check out more of Amber’s amazing journey head to https://www.amberdawnorton.com 

Push-ups are the best way to work that upper body while you're pregnant. Push ups are a great way to build strength so you are better equipped to hold and lift your little one.

Muscle Groups Trained & Benefits:

The push-up strengthens the muscles of the upper body including:

• core
• deltoids (shoulders)
• upper back
• chest
• triceps (back of arms)
• biceps

BENEFITS-

• Upper body strength may be utilized during labor and delivery for support and stability in some squatting positions.
• Upper body strength will most certainly be utilized postpartum as you care for baby!
• Upper body strength helps to maintain alignment and core stability.
• In combination with core activation and diaphragmatic breathing, TVA (transverse abdominis) and core are strengthened.

Some ask is it safe to do push ups during pregnancy or early postpartum?

Anytime your abdominal wall is “loaded” i.e. putting extra pressure on the tissues by doing pushups or planks, you can worsen your diastasis recti. We still do pushups, but in a functional way so as not to load the abs. Below is a general guide as to each trimester and then postpartum we suggest working backwards once you have the all clear.

First Trimester Push-Ups

• Start in a modified push-up position with hands and knees on the ground.
• Be sure your hands are directly under the shoulders as you lower down towards the ground.
• Push back and return to starting position and repeat.

Second Trimester Push-Ups

• Start in push-up plank position.
• Reach the right hand sideways during the push-up.
• Alternate sides bringing one hand to the center between reps

Third Trimester Push-Ups

• Stand facing a wall and extend your arms onto the wall just wider than shoulder width apart.
• Bend your elbows until your nose almost touches the wall.
• Reverse the movement and push your body back to the starting position. Continue for 15 reps.

*exercise in pregnancy should be checked with a qualified physician 

DR or better known as  Diastasis Recti is quite common amongst Pregnant/Postpartum Mums and without the knowledge or bing assessed many don’t even know they have it. Some woman wonder why years after childbirth they still have the pouch even though they have done what they can through eating right and exercise.

Taryn Watson from FITRIGHT wrote a great blog last year on it. Recently we also attended an information session from @fit_triplet_mum

Here is some of Taryn‘s post:

Abdominal Muscle Separation During and After Pregnancy 

It will never cease to amaze that a little human being can grow to full development for nine months in a woman’s belly. One of the inevitable consequences of this, however, is that there has to be a lot of shifting and stretching of the surrounding organs and tissues to allow this to happen!  

The “six pack” muscle, or Rectus Abdominis muscle, is actually two muscle bellies with a line of connective tissue down the middle. From about 18 weeks of pregnancy, when the baby starts taking up more space above the pelvis, the midline tissue has to start stretching, and the six pack muscles move apart from each other.  

This separation is called ‘Diastasis Recti’, or DR, and is helped by the fact that pregnant women have a hormone in their body called Relaxin, which allows connective tissue to be stretchier.  

MYTH TO BUST – The abdominal muscles do not ‘tear’ or ‘split’, but the connective tissue between them does need to stretch and this is a very normal consequence of pregnancy.  

In pregnancy, after the muscles have begun to stretch, it is highly recommended to minimize use of the six pack muscle. This means after approximately 16-20 weeks of pregnancy, avoid anything that causes ‘doming’ or triangling of the abdominal wall during exercise or daily activities. This may include: 

• Crunches 
• Planks 
• Russian Twists 
• Pull ups/chin ups/Muscle ups  
• Getting up from the bed/bath/couch 

Daily movements can usually be modified to avoid doming, by rolling completely onto your side to get up from a reclined position.  

Breastfeeding and Exercise-

What Helped Third time Around…

It is some belief that exercise effects milk supply and quality but according to the Australian Breastfeeding Association this is not true:

“Some research has looked at the level of lactic acid (a by-product of high intensity exercise) in mothers’ breastmilk after exercise. While lactic acid can increase in breastmilk following maximal exercise (exercising to the extreme of exercise intensity), mild or moderate exercise does not cause lactic acid to increase in breastmilk and does not affect a baby taking the milk. Since most mothers only wish to exercise to a moderate intensity to lose weight, and improve/maintain fitness and general wellbeing, most would say that maximal exercise is not relevant anyway. Regardless, there is no evidence to suggest that breastmilk with increased lactic acid levels harms a baby in any way.

Moderate exercise does not affect:

·         breastmilk supply

·         important immune factors in breastmilk (SIgA, lactoferrin, and lysozyme)

·         major minerals in breastmilk (calcium, phosphorous, magnesium, potassium and sodium)

·         major nutrients in breastmilk (fat, protein, lactose) or energy density.”

Whilst breastfeeding my first and second I did struggle to breastfeed and felt that I didn't have enough as the baby was crying (a lot) and always wanting to feed leading to this belief. At the time I felt that it was my training that was interfering with the supply/quality. Upon researching this myth has now been dispelled.

The Bump (www.thebump.com) sums it up beautifully with the below 3 main points: 

1. “Exercise won't hurt your milk supply. As long as you maintain a healthy diet, your milk supply should not be affected by exercise. Your body burns about 500 calories per day to produce the milk your baby needs. If you are exercising a lot, you have to make up for the extra calories expended.”

2. “It won't change the taste, either. Some old wives tales caution against too much exercise because it makes your milk sour so that babies won't want to feed. It turns out there may be some truth to that belief. Studies have shownthat lactic acid levels in breast milk are significantly elevated for up to 90 minutes after maximal exercise, which may adversely alter the flavour of the milk. The good news is that there is no such elevation in lactic acid levels after moderate activity.  So as long as you keep your aerobic exercise in the 80% of maximal heart rate range, your baby won't notice a difference. Since you may sweat while working out, be sure to shower or at least wipe off your nipples or they may taste salty!”

3. “Your breast milk is still as nutritional as ever—even after a workout.Studies show that exclusively breastfed babies of moms who exercise regularly grow just as robustly as those whose moms are sedentary. Those bonus immune-boosters in breast milk don't seem to be altered with moderate exercise either. Another study showed that women who performed moderate aerobic exercise for 30 minutes three times per week had the same levels of the immune-boosting compounds in breast milk as those who didn't exercise, and, not surprisingly, those women exhibited higher levels of cardiovascular fitness.”

Third time around I have discovered the awesome products by Milk and Nourish. They now have 4 products in their range including pre-made cookies, lactation cookie mix, milk booster capsules and mummy milk powder. What makes their products so special is that they contain “galactagogues” which are substances that promote lactation. The brewer's yeast, wheat germ, flaxseed meal and whole oats in lactation products are what specifically help with a lactating mother's milk supply. For those health conscious Mums amongst us, or Mums who try to hit macros the capsules are the way to go as they are gluten free, vegan friendly and contain little calories. They may seem small but they are jammed packed full of lactogenic ingredients, all enclosed in a vegetable gum capsule, to take anywhere anytime making it easy for the Mum on the GO. Adding these to the morning Vitamin taking regime is a no brainer and I was sceptical at first but after giving them a try they really do help the flow to flood. I certainly know now when I don’t take them. 

Another key factor in keeping on top of a good supply has been the conscious effort to drink more water. There is no evidence to state there drinking a lot of water will increase the supply the problem is that when you are a new mum, you often forget to take care of yourself while you are so immersed in taking care of the baby. I try to drink a glass of water whenever sitting down to nurse or straight after. I also endeavour to drink a glass of water before and immediately after exercising or throughout the session.

The last but not least point is wearing a supportive nursing crop due to your trusty pre-pregnancy sports bras not cutting the mustard anymore. Your boobs are probably bigger, not to mention more sensitive. Easy access for your baby is now also a must—something that most traditional sports bras don’t build into their designs.

Having my second child, presented many challenges. Ones that would later define my mental health and put me into a mother and babies unit. Admitting defeat and being placed there was the last thing that I ever wanted but it was the way it happened.

Rewind the clock to the walk out of the hospital doors when reality hit me like a tonne of bricks. Then when my little one was 4 months old things hit rock bottom the sleep deprivation was getting worse with feeding every two hours for an hour, a screaming baby 24/7 due to coelic/reflux and undiagnosed tongue tie, which resulted in my nipples being cracked and cringe worthy pain every feed. My need for perfection and having a house where everything was in its place plus trying to keep up with the newborn demands eventually lead to me being admitted to the mother and baby unit. At the time I told very few people as part of me was ashamed that I ended up in this state. 

I spent three weeks there receiving the treatment and being armed with the tools to be able to cope with my postnatal anxiety and depression. It was from this moment that I wanted to do something about my mental health and to try to do what I could to not be in this situation again. My mindset was changing and my resilience and determination was returning little bit by little bit. Yes I was now medicated, against my will at first, but I now also was armed with some great strategies to cope- one of them was using exercise.

With postnatal mental illness people can not see it like a broken arm or leg and it is something that will always stay with you. Unfortunately a label is now attached.

Fast forward to being pregnant with my third -who came into the world 10 weeks ago. During the pregnancy my obstetrician, GP, husband and myself were all on the front foot with keeping tabs on how I was faring. I was also more mindful of my feelings and emotions and tried to keep things in check as best as I could. Couple this with my strong determination to help Mums in a similar position by the platform of MUMMACTIV - and being a PANDA champion. 

I coped through the whole pregnancy with working, a business and exercise as my leveller and did not have a lot of continual down moments. After delivering my little girl I was in the right zone and was nourishing my soul in the newborn bubble. I set the bar low with daily goals being coffee, shower and walk everyday. This was achievable even on those crappy days and having a sense of achievement is good for the soul. Even though bubba has reflux she is so much more content than my last which I think has a huge impact on how I have coped so far. Ive also taken the pressure off myself to get back to my level of training 6 days a week and to have the house spotless and in order-overall being kinda to myself. 

So if you are a Mum struggling know that you are not alone and the WAY IT IS IS NOT THE WAY IT HAS TO BE….Take time out for you and set the bar lower.

Hopefully through time we will break down the stigmas attached to Postnatal Mental Illness and PANDA is a great resource if you or your loved one needs the help/support. (Perinatal Anxiety & Depression Helpline: 1300 726 306)

Why was it so important for MUMMACTIV to bring out a piece, in their collection, that had bladder leakage functionality?  Did you know that women who have given birth are 2.5 times more likely to have urinary incontinence than women who have not? A vaginal delivery is linked to a high rate of urinary incontinence in the period directly after birth with: 
–    21% of women experience urinary incontinence after their first vaginal delivery with spontaneous birth
–    36% of women experience urinary incontinence after their first vaginal delivery with forceps delivery

"Even a seemingly uneventful pregnancy and delivery can change urinary control for up to 50 percent of women," says Roger Goldberg, M.D., director of urogynecology research at the University of Chicago NorthShore University HealthSystem and author of Ever Since I Had My Baby (Random House).

In addition, in a study by Brown and Lumley (2000), urinary incontinence was one of the three major health factors associated with poor emotional well-being post-partum.

Woman feel too embarrassed to say anything let alone do any physical movement that might put them in a jeopardised position (leak urine mid movement).

Why is this so? 

Pelvic-perineal dysfunctions (Urinary incontinence and genital prolapsed) are the most important consequences of childbirth and are determined by specific alterations in the structure of neurological and musculo-fascial pelvic support.

Fit Pregnancy defines it as if you leak when you forcefully laugh, sneeze, cough, run, jump or lift weights, you have stress incontinence. "It's really common in the third trimester because of the pressure of the uterus on the bladder," says Sangeeta Mahajan, M.D., division chief of female pelvic medicine and reconstructive surgery at University Hospital's Case Medical Center Department of OB-GYN in Cleveland. Compounding the problem are the hormones that make your tissues and joints more elastic for delivery: They also reduce bladder support, allowing urine to leak.

About two-thirds of women with stress incontinence also experience urge incontinence, which is caused by an overactive bladder. You get the sudden urge to go, even though your bladder may be nearly empty, and leak before you can get to the bathroom.

PELVIC FLOOR TRAUMA is the main cause of urinary leakage. The best thing that you can do is go and see a WOMEN'S HEALTH PHYSIO to get some advice, exercises or an action plan to tackle the 'spritz'. In the meantime buying our PREGNANCY/POSTPARTUM SHORTS W/WASHABLE BLADDER LEAKAGE PAD and doing your pelvic floor exercises will help to take part of the immediate concern away.

Over the last two weeks I have been further reminded of what a great medicine 'exercise' is. There have been two different instances where the woman, with whom i was speaking to, shared their positive message towards how exercise is helping them heal.

The first, is a lady currently going through chemotherapy after being diagnosed with cancer. She said to me 'I love coming to the gym it makes me feel so good and I feel normal'. This particular lady comes no matter what-sometimes carrying her vomit bag with her as she has just had treatment. She turns up does some weights and cardio(bike) and has the huggest grin on her face the whole time.

The second lady unfortunately had a traumatic experience having her partner murdered about 8 months ago. Despite the trauma and post associated experiences she still gets out of bed every morning trying to make the most of everyday. She swims a number of kilometres and then walks about 6-7 km just to keep fit and healthy. Her physical activities provide her with routine and structure in her day and the benefits from getting moving are helping her to heal from the inside out.

For me exercise is my equaliser. If I do not feel right or balanced I chuck on the running shoes and hit the track or the gym. For me it is my BALANCING MEDICINE.....So what makes it such a great medicine?

1. Exercise has been proven to boost mood and strengthen mental wellbeing. According to Stephen Buckley of mental health charity Mind: ‘Research shows outdoor exercise such as running can be as effective as antidepressants in treating mild to moderate anxiety and depression.’ The brain releases serotonin, dopamine and norepineephrine when you move your body so even going for a stroll can lift your mood.

*Read more: http://www.dailymail.co.uk/home/you/article-4091592/HEALTH-exercise-miracle-cure.html#ixzz4jm0Nxhgk 

2. Low to moderate intensity exercise has been proven to reduce stress. Runners World recently wrote an article on how it can even affect post traumatic stress disorder.

3. Creates a greater mental resilience as when you complete harder exercises you get mentally tougher, therefore being able to handle more stress...eventually being able to handle more of anything.

4. Improved Immune System as exercise helps to flush bacteria from lungs and flush out carcinogens by increasing the activity of the lymphatic system. (Therefore becoming better at being able to drain more waste away). When exercising the circulation runs faster resulting in white blood cells and antibodies running faster through the systems. 

So these are just a few reasons as to why EXERCISE IS A BALANCED MEDICINE. To me it is a win win situation and has so many positives.