Have you read the NEWS?? Exercise in pregnancy and breastmilk reduce the risks

Have you read the NEWS?? Exercise in pregnancy and breastmilk reduce the risks

A new study finds even moderate exercise during pregnancy increases a compound in breast milk that reduces a baby's lifelong risks of serious health issues such as diabetes, obesity and heart disease.

 

A new study led by researchers at The Ohio State University Wexner Medical Center and College of Medicine finds even moderate exercise during pregnancy increases a compound in breast milk that reduces a baby's lifelong risks of serious health issues such as diabetes, obesity and heart disease.

They already know that exercising during pregnancy is beneficial to the unborn baby but they wanted to also understand the WHY. When they did their original study they found that the health benefits from fit mums transferred to the pups, proving that they were, in fact, passed through breast milk and not simply inherited genetic traits.

Researchers followed about 150 pregnant and postpartum women using activity trackers and found that those who had more steps per day had an increased amount of a compound known as 3SL in their breast milk, which they believe is responsible for these health benefits.

They are now trying to see if they can extract this 3SL so that maybe they can add it to baby formula to help Mums who were maybe on bed rest or can’t breastfeed.

Dorothy M. Davis states: “Exercise is also great for your overall health during and after pregnancy, so anything you can do to get moving is going to benefit both you and your baby."

So there you have it even more reason to get out and get moving with your bump on board!

 

Information from the study was published in ScienceDaily.com

Exercise and the clinging baby stage...

Exercise and the clinging baby stage...

Many of us have experienced days, weeks and months whereby the baby, toddler does not want to be put down. This may be the result of new teeth coming in, separation, a leap, fussiness from tummy upset/gas/reflux/colic etc. Many then chuck the baby on the hip and try to carry on with the normal household duties etc because we all know that the jobs just dont get done by themselves!

This way of carrying puts pressure on one side and eventually tilts/unbalances the pelvis region like below:

One of the ways that can help this issue is baby wearing. Purchasing a good quality carrier and getting it fitted for to you. Carrying a baby in a sling or snuggled in a wrap has more benefits than simply being a hands-free carrier – it can aid colic relief, bonding, physical development and more.

When selecting a carrier it is important to remember the following:

  • Head and neck support for babies and sleeping infants/children
  • Wide base of support that supports the thighs and flexes the knees
  • Postural curves support
  • Wide or cushioned adjustable shoulder straps
  • Ability to distribute the baby’s weight evenly across the parents body
  • Ease of loading/unloading, so that the parent can keep their spine in a neutral position

When it comes to exercise you can still get it done and we have found an uplifting fun and motivating class that is for you. It is called Kangatraining.

Kangatraining is a babywearing fitness class for mum and babies. One of the biggest positives of Kangatraining, is that not only do you bring your baby to class, they are an active and important part of the workout! 

PreKanga is the best activity program during pregnancy. KangaOnWheel, KangaTrail, NordicKanga, ReactivKanga and KangaMix are our outdoor classes. KangaBurn is the most efficient workout without your baby. Each of our workout concepts is based on sports science and created with experts such as gynecologists, sport scientists and physiotherapist. The best bit is you can take part with a small bub or even with a toddler. 

Kanga-Classes are being offered in over 25 countries. Here in Australia they have over 100 Kangatrainers running sessions across Australia in both regional and metropolitan areas. Their programs include-: PreKanga (the prenatal program)KangaTrail, KangaOnWheel and KangaMix.

You can get more info HERE

 

 

 

Lock it down with Exercise

Lock it down with Exercise

Right now the role of exercise has taken an even higher priority. Not only are people stuck at home, so they have more time to spare. Secondly, mental health has taken a hit and many are struggling with a range of heightened emotions. Research keeps demonstrating that exercise can help to level out the emotional state and is imperative to copying at this time.

An area parents struggle with is finding the time to exercise - but there are ways to do exercise at home and no matter what age the kids are they can be a party to the activity. Not only is it a great bonding exercise but you are also being a role model in showing that exercise is important for mind and body….

Exercise also helps to increase the rate of postnatal recovery, improves muscle tone, circulation, digestion, mood, sleep patterns and so much more. (The list is endless)

As a result of CO-VID19 gyms and recreational centres have closed resulting in all needing to exercise at home or in their local park. Just because you are at home doesn’t mean you need fancy equipment to get in a resistance workout. By creating a HIIT style workout you can get a whole body, sweat producing workout that can be changed daily to keep motivation high. Ours normally consists of 6-8 exercises. We do 40-45 sec of work and 15 sec rest- with 30 sec recovery at the end of each circuit.

For example a leg focused workout might look like this:

7 exercises: Knee up, Plank, glute bridge, donkey kick, fire extinguisher, grapevine and sumo squat pulse. 45 sec work, 15 sec rest=7:30 one circuit. (2 circuits =15 min, 4 circuits=30 min etc)

People are also struggling to get equipment because demand is high. The other day we saw a kettlebell advertised for $260…Just because you don’t have equipment or can’t buy at this time doesn’t mean you can’t do resistance workouts. Here are some ideas for creative ways to make your own equipment:

  • An upside down saucepan can act as a mini step- use it to do toe taps, travelling pushups, around the world, knee up etc
  • Filling an old cushion cover with triple bagged sand/potting mix can be a medicine ball substitute- lift above head, slams, press ups- chest, squats with hugging weight, sit up with weight, lunges etc
  • Fill a backpack with those extra cans that you now have stockpiled- all sorts of weighted exercises can be done- walking lunges, squats, bicep curls, press, farmers walk, tricep extensions, jump over burpees
  • A chair- tricep dips, step ups, mountain climbers
  • A bucket filled with water- 1 L = about 1 kg
  • Use chalk to draw an agility ladder - great for cardio speed work , jumping, quick feet

Including your children in your workout is also a possibility.

Why HIIT Is A Great Option For Time Poor Mums

Why HIIT Is A Great Option For Time Poor Mums

How would you feel if I told you, that you could do a 15 minute workout anywhere at any time at any stage of your fitness journey that could burn a large amount of calories and did not require equipment?

Well the training method called HIIT offers you exactly all of that.

Hiit Style training is a great introduction if your looking to come back into fitness or it’s a great challenge if you’re a seasoned exerciser.

Here are the benefits of Hiit Style Training –

I have put them in order of what I know are the biggest concerns mum's have when thinking about Hiit Style training -

1 – I’m not fit enough to do Hiit 

 Perfect for all fitness levels.

If you’re a mum and you're just thinking about where to start with the whole exercising thing as you want to start feeling good again, Hiit training can help. You start with a 15 minute workout and you will notice in a short amount of time you can increase the length of these.

HIIT workouts offer experienced or fit gym goers a new challenge, and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone with the shortened rest phases.

2-  I don’t want to train at a gym

You can do it anywhere

HIIT is such a simple concept of work phase and rest phase, you can take it anywhere with you – to the kids park, the gym floor, the beach, your lounge room or a hotel room on holiday. And you can choose the exercises that you have enough space to complete! 

3 -  I have no time to think about exercising even though I know I should

 Time efficient

 HIIT is great if you have a limited amount of time to work out. You don’t need to spend hours in the gym to reap the benefits of regular exercise and Hiit helps play a huge part in this.

  1. 4. I don’t own any equipment

 No equipment required

HIIT workouts are so great as no equipment is required. All you need is a little bit of space. HIIT workouts can focus just your own body weight, so any workout that gets your heart rate up quickly such as plyometric, high knees, and jumping jacks can be implemented into a HIIT workout. particular muscle group – and of course if you have any injures regressions of all movements are available and still great to use.

 

5.. Will this help me  lose this baby weight  

Burns calories and helps with fat loss

The harder you exercise the harder your body has to work to fire up those muscles. Hiit is challenging for the body as you are pushing yourself through each working phase.

 

6 . I am more interested in making sure I can run with my kids

Great for cardio conditioning

During the high intensity periods (working phase) of exercise, HIIT takes you into an anaerobic training zone (where your body's demand for oxygen exceeds the oxygen supply available).

With consistent training in this zone, you will be able to out run your kids and be able to show them up in no time.

 Article written by Cass Wilson, Mum of two who runs and co-owns HIIT That Group Fitness  in Perth. 

She is on a mission to help women to take better care of their bodies, and give them the confidence to get stronger both physically and mentally as their embark on their journey as a new mum. She has a special interest in pre and postnatal woman and is passionate about educating them on how to lift weights and exercise correctly,

 

ACTIVE MUM PROFILE: Introducing you to Kirsty Palmer

ACTIVE MUM PROFILE: Introducing you to Kirsty Palmer

Kirsty Palmer is a Personal Trainer and Nutrition coach. She also balances this with her beautiful 9 month old little boy.

 

Her passion is helping others and if you follow her on social media you will see she has quite an army of woman who are inspired by her greatness.

“Seeing the change in someone throughout their fitness journey is incredible. Not just physically, but also emotionally. They have become more confident, more optimistic, healthier and stronger in all aspects of their life. 

Working with all different skill sets and fitness levels I am always working for my clients. Doing everything I can to teach them how to live and love a healthier life.

My aim is to encourage many females to love their body - feel confident in their own skin - and to enjoy the life they have by moving their body daily and feeling their body with nourishing foods!” 

 

She is Owner and Personal Trainer of Kirsty Palmer Fitness, has coached at Team Des Fitness In Birmingham UK as well as being the author of 2 Exercise Ebooks based for gym and at home workouts. 

 We caught up with her recently to discuss all things pregnancy and beyond:

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

My weights dropped and reps increased.

I had to ensure my heart rate didn't over work through the roof like normal, so listening to my body whilst training and not pushing like crazy was a must!

I was also so tired so some days I listened to my body and had a rest day instead of working out. Don't beat yourself up, its only a season!

 

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

My energy levels were so up and down throughout my pregnancy, some days I woke up and felt like I could run a marathon and others I just wanted to sleep. Pregnancy really taught me to listen to my body and rest when I needed to.

 

3.What exercises did you do in your pregnancy?

Exactly what I was doing pre pregnancy as that is what my body was use to. I preferred going on the stationary bike than walking. And did mini resistance/body weighted circuits when my energy levels where high! my aim was to try move my body daily, even if it was a walk around the block, just to get outdoors and be in the fresh air!

 

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

Don't start exercising crazy and doing different movements if your body is not use to it or you have never done it before just because you want to be healthy as you have found out you are pregnant. 

If you want to exercise start with walking And light cycling on the bike. Remember the stress from exercise you go through your baby does to. 

 

5.Did you breastfeed? 

Yes, and still breastfeeding - 9 months in and going strong.

 

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

Ive never had a crazily high supply from the beginning, it's always been just enough. So I had to ease my way back into exercise and still to this day I manage 3-4 sessions per week and I am okay still to this day.

 

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

Sometimes I don't know half the things I have been able to balance out. Especially being a single mum.  But for me exercise makes me feel better, and I honestly can't live without it. Its been my form of me time. I have been demand feeding from day one so once I feed Elijah I know I have a good hour to workout from home, or even when he sleeps, I do a quick workout. Every day is different. So I just go with the flow and how I am feeling!

 

 

Head to www.kirstypalmer.com to find out more about this inspiring mumma.

 

How Much H2O Is Enough?

How Much H2O Is Enough?

While you are breastfeeding you should drink extra water, but you don’t need to overdo it. Hydration while breastfeeding should follow the commonsense “in and out” principles of hydration: If you use more fluid, you must take more in.

 

“Lactation involves specific physiological responses of the mother and requires both an increased supply of nutrients and water (IoM, 1991).

 

Breast milk contains, on average, 87% water (EFSA, 2010), water content varies depending on the time of day. During a single breastfeeding episode, foremilk (the milk obtained at the beginning of  breastfeeding) has higher water content and keeps the infant hydrated, whereas hindmilk (milk released near the end of breastfeeding) contains two to three times more fat than foremilk (Riordan and Wambach, 2009).

 

Since breast milk is produced using maternal body water, a milk volume of 750 mL/d at 87% of water equals a significant extra water loss for the mother, compared to the daily normal losses. Maintaining water balance can therefore be challenging for lactating women.”

 

Surprisingly enough if you consume more water your breast milk production does not necessarily increase(like my mother told me) instead the maternal health suffers and becomes at risk of dehydration.

 

 

Here’s how to get the right amount of water to maintain hydration while breastfeeding:

  • Drink enough water to quench your thirst plus a bit more, since thirst is not a completely reliable indicator of fluid needs.
  • Carry a water bottle with you in your diaper bag like this one from @realactivemovement

 

 

I get in the habit of drinking a glass of water every time I breastfeed, plus a couple more each day. Try to keep with the principle of when baby drinks, mother drinks. Mums who train also need more water due to replacing the extra bit from sweating it out as well!

Mum Bum Syndrome: Aka FLAT BUTT

Mum Bum Syndrome: Aka FLAT BUTT

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....

Can’t find the time to exercise? Make your newborn, baby or toddler, part of your routine

Can’t find the time to exercise? Make your newborn, baby or toddler, part of your routine

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

The Low Down On HIIT And Breastfeeding

The Low Down On HIIT And Breastfeeding

Contrary to some opinions, working out as a breastfeeding mother does not affect milk supply. There are studies that show that the taste of your milk may change due to lactic acid levels in breast milk after vigorous exercise. But don’t worry – this does not make the baby unwilling to breastfeed and it’s not harmful for baby! Lactic acid disappears quickly from breast milk, even after a strenuous workout.

 

But, keep in mind you’re probably safest with a workout plan involving moderate activity. Research has shown that exclusively breastfed babies of mums who regularly exercise grow at the same rate as mums with a more sedentary lifestyle, which means breast milk is nutritional whether you work out or not. Remember that your body also has to work to make breast milk in the first place, which burns calories—an extra 400-500 calories a day on top of that. Making up those extra calories with healthy snacks in general, and even more so if you happen to be working out.

 

Studies have shown that exercise and breastfeeding can be combined without affecting milk supply. La Leche League International suggests the following when exercising while breastfeeding:

  • Wait until the baby is at least six weeks old or more.
  • Start the exercise slowly and gradually.
  • Be sure to consume liquids to replace those lost by sweating.
  • Some kinds of exercise can be done with baby.
  • Walking briskly, mild aerobic exercises, and water exercises are ideal in the beginning.
  • Other good exercises for later on are swimming

 

Remember also: 

 

〰️That hydration is key when you’re exercising as a breastfeeding mum. Don’t forget to drink plenty of water before, during, and after your workouts.

 

 

〰️Consider getting a supportive high-impact bra as your breasts may change significantly from pregnancy to post-pregnancy and through breastfeeding and your old sports bras might not do the trick anymore. A bra with adjustable straps will help accommodate the changing size of your breasts throughout your journey. You can also try investing in one of our nursing sports bras that have easy flaps that open when you need to breastfeed or pump.

 

〰️Pumping or feeding before an exercise class will also help to keep the size in check. 

ACTIVE MUM PROFILE: Introducing You To Amber Orton

ACTIVE MUM PROFILE: Introducing You To Amber Orton

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 

Is It Safe To Do Push Ups During Pregnancy Or Early Postpartum?

Is It Safe To Do Push Ups During Pregnancy Or Early Postpartum?

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 

Let’s Talk About DR...Baby

Let’s Talk About DR...Baby

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.