Fitness for Mums - Vix's Response

Mum Zone's resident Professional Fitness Specialist Vix of Mama Moves is available to answer some of your questions about fitness.

Topics include: Getting back your pre baby body, weight loss, toning and defining, body shaping, improved fitness, general wellbeing, hormonal balancing, increased strength and fitness, improvement or elimination of urinary incontinence, reduction in the size of diastasis recti, making the abdomen more stable, reduction or elimination of lower back pain, improved energy levels, decreased anxiety and stress levels, greater ability to carry out daily activities eg. lifting bub and more.

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Reader's Question

I've just had baby number two and have noticed a great loss in abdominal strength and toning. What exercises would be best to help with this and what should I expect in terms of recovery?

Vix's Response

If you have recently given birth and are wondering what exercise plans are best for you there are lots of things to consider, especially the type of delivery - vaginal or caesarean section.

So you have had a baby and want to get back into shape? One of the most significant factors between the two options is that the postnatal training outcomes are worlds apart. You are more likely to retain your original shape after a natural birth. The abdomen is still intact, it maybe feeling a little soggy but it is still in its original form. The range of exercises and the intensity of which they can be preformed sooner from a natural birth is far greater than that of a post c-section birth.

Although overall all postnatal rehab (recovery) is greatly enhanced by those mothers who choose to exercise through the entire pregnancy, in particular those who used core/functional strength training as their base for all training. Further to that those women who have exercised regularly before falling pregnant and continued throughout pregnancy (if medically possible) experience even faster returns to pre-pregnancy form.

Without knowing too much information from you, I would strongly suggest working on strengthening your core. Such exercises as single leg extensions on your back, the plank, side plank and lower back strengthening exercises such as swimming and extensions.

If you need more detail on these exercises, please download my eBook '10 weeks to becoming a Hot Mama' from the shop page at my website www.mamamoves.com

Remember to seek out your own professional advice before embarking on any new or altered exercise program and you should always seek clearance to exercise from your obstetrician.

Vix

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The opinions expressed on these pages are of a general nature and are by no means a substitute for professional advice. Therefore neither Mum Zone or Vix Erber of Mama Moves are liable for any actions pertaining to the use of the supplied information.