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How Can I Tone My Abs After Pregnancy?
Posted on Nov 18th 2009 1:00PM by Joe DowdellFiled Under: Fitness, Your Personal Trainer: Joe Dowdell
I lost all of my baby weight, but my stomach is still squishy -- how can I get my toned abdomen back? - Lisa, San Francisco
Even if your body shrinks to your previous size after giving birth, the stomach can still seem as though it will never snap back. During pregnancy -- especially in the second and third trimester -- some women can experience a separation of their abdominal muscles, which is a condition known as diastasis recti. Basically, this condition occurs when the rectus abdominus begins to pull apart leaving it thinner and weaker. Try adding in some core exercises, such as the front pillar bridge, at the end of your normal strength training routine. This exercise will help strengthen the muscles on the anterior side of your core; and in particular, the rectus abdominus.
The Exercise Prescription: Try performing two to three sets of the front pillar bridge (or the Kneeling version). Ideally, the goal is to hold for 30 seconds in the top position without breaking form and that would equal one set. If you are unable to hold the top position for that long, try holding for five to 10 seconds per rep and perform as many reps as you need in order to total 30 seconds in the top position.
Here's how to do the moves:
Front Pillar Bridge: Begin by getting into a push up position, except you will bend your elbows; align them under your shoulders and rest your weight on your forearms (photo 1). You want to make sure that your body is in a straight line (i.e., ankles, knees, hips and shoulders should be aligned). Next, brace all of the muscles of your core (as if someone was going to punch you) and hold this position, while continuing to breathe, for the duration of the repetition.
Front Pillar Bridge, Kneeling: If the front pillar bridge is too challenging at first, you can try bending your knees (photo 2). Now, your knees, hips and shoulders should form as straight line. All of the other principles are the same as far as technique and form.
If you follow the above suggestions along with a good nutritional program, you should start seeing a more defined and stronger midsection in no time.
Joe Dowdell is one of the most highly sought-after fitness experts in the world. His motivating teaching style and unique expertise have helped transform a clientele that includes stars of television and film, musicians, pro athletes, CEO's and top fashion models from around the world. He is the founder and co-owner of Peak Performance in NYC, which was voted one of the top 10 gyms in America by Men's Health magazine. His first book called, Ultimate You, will be out in 2010 through Rodale Publishing.
Even if your body shrinks to your previous size after giving birth, the stomach can still seem as though it will never snap back. During pregnancy -- especially in the second and third trimester -- some women can experience a separation of their abdominal muscles, which is a condition known as diastasis recti. Basically, this condition occurs when the rectus abdominus begins to pull apart leaving it thinner and weaker. Try adding in some core exercises, such as the front pillar bridge, at the end of your normal strength training routine. This exercise will help strengthen the muscles on the anterior side of your core; and in particular, the rectus abdominus.
The Exercise Prescription: Try performing two to three sets of the front pillar bridge (or the Kneeling version). Ideally, the goal is to hold for 30 seconds in the top position without breaking form and that would equal one set. If you are unable to hold the top position for that long, try holding for five to 10 seconds per rep and perform as many reps as you need in order to total 30 seconds in the top position.
Here's how to do the moves:
Photo 1: Model Traci Copeland and photo courtesy of Wilhelmina Models
Front Pillar Bridge: Begin by getting into a push up position, except you will bend your elbows; align them under your shoulders and rest your weight on your forearms (photo 1). You want to make sure that your body is in a straight line (i.e., ankles, knees, hips and shoulders should be aligned). Next, brace all of the muscles of your core (as if someone was going to punch you) and hold this position, while continuing to breathe, for the duration of the repetition.
Photo 2: Model Traci Copeland and photo courtesy of Wilhelmina Models
Front Pillar Bridge, Kneeling: If the front pillar bridge is too challenging at first, you can try bending your knees (photo 2). Now, your knees, hips and shoulders should form as straight line. All of the other principles are the same as far as technique and form.
If you follow the above suggestions along with a good nutritional program, you should start seeing a more defined and stronger midsection in no time.
Joe Dowdell is one of the most highly sought-after fitness experts in the world. His motivating teaching style and unique expertise have helped transform a clientele that includes stars of television and film, musicians, pro athletes, CEO's and top fashion models from around the world. He is the founder and co-owner of Peak Performance in NYC, which was voted one of the top 10 gyms in America by Men's Health magazine. His first book called, Ultimate You, will be out in 2010 through Rodale Publishing.
