Archive for Post Pregnancy Core Progression Videos

Diastasis. The ugly truth and the light at the end of the tunnel

This blog post is to educate and make aware to women what could happen after pregnancy and how to take charge of it.

For those who have read my biography, learned that I have been in sports since a young age. So to stay on the top of my game, being fit from top to bottom was a must. Fast forward to pregnancy… What started out as a “cute baby bump” in the beginning, by my 9 month I felt like a walrus! The weight I gained seemed to go straight to the belly, you couldn’t tell I was pregnant until I turned sideways, but when I turned sideways, you better not be in the way or my stomach was going to knock you down! With my background in Exercise Science, I understood the changes my body needed to make to accommodate my growing bundle. With that being said, as my precious baby grew it wasn’t just that my belly was growing, my abdominal wall was separating to allow my baby the space. Read More →

Progression Phase #1 The Draw-in

Tighten your mid-section in by pulling your belly button down to the floor or by pressing the small of your back down o the floor so there is no gap between your back and the floor. You shouldn’t be able to slide your hand under your back while tightening.

Hold in the tightening phase for a count of 3-5 seconds, then relax, that equals 1 rep and repeat.

I perform this exercise 2-3 sets of 8-10reps

**IT IS HIGHLY SUGGESTED FOR MOTHERS JUST STARTING THESE PROGRESSION CORE EXERCIES TO USE A TOWEL TO APPROXIMATE THEIR ABDOMINAL WALL WHILE GOING THROUGH THE EXERCISES. AS IMPROVEMENT IS MADE/NOTICED, THATS WHEN THE TOWEL CAN START BEING WEANED OFF AND USING YOUR HAND FOR APPROXIMATION.

Progression Phase #2 The Draw-in with knee bend or leg extension lift

Always start with the draw-in a.k.a tightening before starting the movement of the knee bent or straight leg (whichever one you choose)
The object is to keep your draw-in while you are raising and lowering the leg.

I perform this exercise 2 sets of 5-8 reps

**IT IS HIGHLY SUGGESTED FOR MOTHERS JUST STARTING THESE PROGRESSION CORE EXERCIES TO USE A TOWEL TO APPROXIMATE THEIR ABDOMINAL WALL WHILE GOING THROUGH THE EXERCISES. AS IMPROVEMENT IS MADE/NOTICED, THATS WHEN THE TOWEL CAN START BEING WEANED OFF AND USING YOUR HAND FOR APPROXIMATION.

Progression Phase #3 The Draw-in elevated knee bend

Draw-in before performing the exercise

i perform 2-3 sets of 5-8 reps on each side

Progression Phase #2 The Draw-in with knee bend or leg extension lift

**IT IS HIGHLY SUGGESTED FOR MOTHERS JUST STARTING THESE PROGRESSION CORE EXERCIES TO USE A TOWEL TO APPROXIMATE THEIR ABDOMINAL WALL WHILE GOING THROUGH THE EXERCISES. AS IMPROVEMENT IS MADE/NOTICED, THATS WHEN THE TOWEL CAN START BEING WEANED OFF AND USING YOUR HAND FOR APPROXIMATION.

Progression Phase #4 The Draw-in elevated knee bend into leg extension

Start with the draw-in before performing the leg movements

I perform 2-3 sets of 5-8 reps each side

**IT IS HIGHLY SUGGESTED FOR MOTHERS JUST STARTING THESE PROGRESSION CORE EXERCIES TO USE A TOWEL TO APPROXIMATE THEIR ABDOMINAL WALL WHILE GOING THROUGH THE EXERCISES. AS IMPROVEMENT IS MADE/NOTICED, THATS WHEN THE TOWEL CAN START BEING WEANED OFF AND USING YOUR HAND FOR APPROXIMATION.