Target core muscles after pregnancy!

Working the correct muscles during exercise is critical in restoring the abs and developing core strength after pregnancy. Targeting the right muscles will help to control the alignment and form of the abdominal walls. This will also aid the development of dynamic stability, another key component of a postpartum reconditioning prescription.

It is important to maintain proper body alignment during exercise because of the loose joints and weakened abs that developed during pregnancy. It is easy for the weight and force of the limbs to pull the pelvis, spine or shoulder girdle out of alignment. This improper alignment impairs muscle function and the effectiveness of exercise. After pregnancy, one needs to recognise and eliminate undesired movements during exercise and display dynamic stability because it enables the development of core strength, healthy spinal function and the prevention of injury.

Work inside out

The real secret to flattening the abdominal wall after pregnancy is to recondition from the inside out. This should be done by building the strength of the deepest abdominal muscles first followed by the external ones. It is easier to build the external abdominal muscles. However, if the deeper muscles are not developed first this will result in muscle imbalance, lack of dynamic stability and core strength.

This will then set the stage for numerous back problems as well as bulging of the abdominal walls, so, even though the muscles grow stronger your belly never flattens, and below the waist protrudes and stays round. Lower back pain, pelvic instability, postural problems and urinary stress incontinence are also associated with poor conditioning of the abdominals after pregnancy.

Stretch tight muscles

During pregnancy, the curves in the upper spine increase significantly, so you need to perform exercises that stretch the tight muscles and strengthen the weakened ones. The tight muscles will include hip flexors, muscles of the lower back, thighs, chest, shoulder elevators, and those at the back of the neck. The weakened muscles include those of the pelvic floor, upper back, external rotators of the shoulder, buttocks, front of the neck and abdominal walls. The abdominal wall is also very loose after pregnancy.

To whittle your waist and regain your shape, the most effective way is to start postpartum exercise and abdominal reconditioning with exercises that isolate and strengthen your internal abdominal muscles. This should be followed by strengthening the external layers while maintaining a flat abdominal profile throughout.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.