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

How can I strengthen my core muscles so I am not living with constant neck and back pain?

Vix's Response

As you may know neck and back pain often is a symptom of weak core muscles. So pilates based exercises are a great way to increase your core strength and you can do them in the comfort of your own home.

A few good examples are the plank, where you lie face down on the ground and hold your body weight up on your forearms and feet. Keeping a straight line from your head to your heels, ensure your elbows are on the ground and directly under your shoulders (fingers interlocked). If you find it is too challenging with your legs extended straight, you can modify it by keeping your knees on the ground. Focus on breathing naturally and draw your belly in towards your spine on your exhale. Hold the position for as long as you can and repeat the exercise 2 or 3 times, resting for a minute between sets.

Another great core strengthener is single leg extensions, where you lie on your back placing a small rolled up towel behind your head for neck support and your legs in the air with knees bent at 90 degrees (shins parallel to the ground), arms down by your side. As you exhale lengthen one leg out at a 45 degree angle then inhale and bring it back to the start. Alternate legs (like a slow version of the bicycle) for 20 repetitions, being 10 each leg. Repeat this exercise for 3 sets and as you progress and get stronger you can place your hands behind your head and keep your head and chest slightly raised off the floor. Focus on drawing in the belly as you exhale and lengthen the leg.

Always remember to keep your neck supported and be careful not to arch your lower back when exercising.

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.