PART III:
What exercise helps shift my “mummy tummy?”
Today, in the final part of this three part series, I’m going to discuss exercise, and in particular, the right exercise new moms need to be doing to help to shift their “mummy tummy.”
If you do no exercise at all and continue to consume a poor diet, then your “mummy tummy” is pretty much there to stay, at least for awhile. Harsh words I know, but it’s quite true…I know this based on a bit of personal experience! As I mentioned in the last blog, diet and exercise work in tandem and as the old saying goes, “You can’t out-train a bad diet!”
Now that we’ve got this sorted, let’s discuss High Intensity Interval Training (HIIT).
What is it and what does it mean? HITT is proven to be the one of the more successful ways of burning excess body fat, particularly around the mid section. HIIT takes your heart rate into different training zones, and therefore your heart is working at different intensity levels, i.e.: high and low work and rest intervals (50 seconds on 10 seconds off), that sort of training. It might look something like this: you’d do a cardio move like step ups, followed by strengthening exercise such as a squat, followed by an abdominal exercise.
Is HITT appropriate for postnatal women? Well, yes and no. The reason? Well, just as it’s vital to individualize exercise prenatally, it is vital to individualize exercise postpartum. The best individualization is based on the woman’s personal goals, circumstances of labor and delivery, stress levels, coping, support, sleep, diet and stage of postpartum.
If you went along to a class at six weeks postnatal and performed several plyometric exercises, i.e.: burpees, jumping jacks and jump squats, chances are, you’d feel quite uncomfortable and/or experience a bit of leakage. Heavy breasts and a weakened pelvic floor contribute to this discomfort. It’s my job as a Pre- & Postnatal Exercise Specialist to provide you with a safe, and effective alternative to exercise while under my care. The One-on-One Postpartum Recovery Training Session is the perfect place to start!
It’s very important, when you’re a new mom, that you approach exercise in stages. I always suggest postnatal women do some core strength work first to access their transverse abdominals, focus on pelvic alignment, pelvic floor, core, posture and stability. Once this is mastered, it’s time to possibly think about introducing some low-level cardiovascular training and resistance exercises. Despite progressions, it is vital that the woman never stop focussing on her core/pelvic floor program, as this forms the very foundation of the body’s unit.
Once you’ve built that solid foundation, and only after this (bear in mind this can take months, possibly even years for some women), you can then start thinking about upping the intensity of your workouts to something along the lines of HITT. So, because it can take several months before your body is ready to work at a higher intensity, it’s no wonder your “mummy tummy” doesn’t shift as quickly as you’d like.
While you build your strength and approach readiness for this level of intensity, support your body and mind in the most holistic way possible. Nourish yourself as you adjust to motherhood all along the way. Get out for walks with your baby and listen to the feedback from your body. If you listen well, you will know when you are ready to increase the intensity a bit-and do so gradually!
Consider this as a possible starting point: try pushing your stroller at a brisk walking pace for two minutes (we’ve got to look after that pelvic floor/unstable joints here, remember – no jogging allowed), and then drop your pace down to a slow walk for one minute. This alternating intensity will help you to burn fat and it’s the “IT” part of HITT – High Intensity Interval Training. Start with 15 minutes and see how you feel! If you have questions regarding this, I am here all along the way! I would love to help you individualize a plan that is just right for you.
So what’s just the right combo?
- Take your heart rate into different training zones
- Work at a higher intensity for some of your workout
- Mix it up with shorter intervals of high intensity work versus low-intensity rest phases
- Couple this work with with some challenging resistance exercises that you know and love like lunges/squats
- Always maintain your foundation work for your core/pelvic floor
As you can see, the real reason you’re struggling to lose your “mummy tummy” is a combination of a lot of different factors. There’s no one quick fix here, I’m afraid. However, it you can get all of the factors right, you will be well on your way to banishing your “mummy tummy” for good.
Written in collaboration with Claire Mockridge, www.clairemockridge.com
Claire Mockridge is a qualified and experienced Personal Trainer, Fitness Instructor and Pilates Teacher with a passion for fitness and wellbeing. Teaching general exercise and Pilates classes in West Bridgford, Nottingham, Claire has a specialism in pregnant and postnatal fitness.
See more at: http:www.clairemockridge.com
