Worried about your Mum Tum? Here’s how you can strengthen your core.
Women always ask me about their core.
How to keep the core strong during pregnancy?
How to repair the core after having a baby?
How to get rid of the ‘mum tum'? (a name I really don't like using!).
Essentially, the ‘core’ is always on the mind of a woman throughout the pre and postnatal journey and understandably so. It's part of us that feels like it changes the most significantly when having children. And I want to reassure you that there are many simple things you can do to keep your core feeling strong throughout this time in your life.
3 Ways To Strengthen Your Core
My first piece of advice here is to KEEP IT SIMPLE. So many people turn to that all or nothing mindset when it comes to working on something new (especially when it comes to health and fitness). What I try to help people understand is that building healthy habits which you can work on consistently is what makes the difference.
Have a look at these 3 simple things you can do to help strengthen your core and see if you can find time to fit them into your life regularly. I promise you, you'll feel the benefit.
Pelvic Floor Exercises. I'm sure you've heard about these before, and maybe you've done a few ‘squeezes' from time to time (these are called Kegels), however have you really worked your pelvic floor? Have a look at this gentle mobility session from our Natal Fit membership where I talk you through the breathing technique that really makes a difference when it comes to working your pelvic floor and core muscles together.
Core Strengthening Specific Exercises. There are many exercises out there which you may not have thought of when it comes to strengthening your core. There are many safe, effective and comfortable exercises out there for you to try during and after pregnancy. Some of my favourites are the Deadbug, Incline Plank and Table Top Taps. Try adding some of these into your weekly routine to start activating those core muscles regularly.
Nutrition and water. There's a lot going on during pregnancy and when you're a Mum, so I want to keep my nutrition tips simple. Overwhelm is very real when you're busy, stressed and tired and there's no need to overthink it. Especially until you've nailed the basics. Drinking enough water daily is key when it comes to rehydrating, strengthening and repairing your muscles. Ensuring you drink enough fluids (I recommend 1.5-2 litres water per day), is very important. I find that drinking a pint of water when I wake up in the morning, followed by one before each meal is a good way of keeping on track. Nutrition wise, ensuring you eat a portion of vegetables and a portion of protein with every meal will help substantially in helping to repair and feed your muscles in way which will help them recover and restore their strength from pregnancy.
So, I hope you find these tips helpful and that they give you some confidence in your own ability to improve, maintain and recover your core strength during and after pregnancy.
There are so many things we could be doing when it comes to improving our health, but worrying about doing everything can cause overwhelm and result in us doing nothing (I've been there too). That's why I say, keep it simple and do what you can.
And if you're not sure about any of the movements linked above, or if you'd like to know more details about what you should be doing personally for your individual goals, drop me a message anytime!