DE LA TERRE PRESENTS:: POSTPARTUM ABS

So you've just had a baby and your mum is around, feeding you with all the local delicacies.

"A woman that has just given birth should eat native soup or pepper soup with pounded yam. You know you're breastfeeding. Your baby will eat it all"

She says. So she feeds you all of those things with all the oils, fats and carbs! Food Heaven!!! NO, MORE LIKE "FAT HEAVEN"!

In a few weeks, the pregnancy pounds are still there. Maybe you've even added a few KGs for your trouble, tummy is hanging in an awkward handle, you still look 6 months pregnant, plus, you're breastfeeding so you make the decision to "get your body back" so you wake up every morning and do some cardio and crunches.

Fast forward 6 months.................. Still over-weight with a pot belly. So you ask yourself, "what am I doing wrong?" and then you tell yourself that its permanent, "my body will never go back to the way it was".

Of course by then the self esteem issues have started and you're unhappy. The sexy slim woman is now lumpy and giggly. It doesn't have to be that way. With important info and commitment, you can get that sexy flat tummy back.

PostPartum Diet

Unlike normal dieters, a new mom’s body needs certain nutrients to keep her—and her child—healthy. Here are some foods you need to trim down, boost energy, and get healthy, all while taking care of your bundle of joy.

Weight Loss during breastfeeding requires you to eat 500 more nutrient dense calories a day. Another way of looking at it is to add an additional 200 calories to the perfect pregnancy diet guidelines. Suggested increases in protein, magnesium, zinc, calcium, and several vitamins are also greater during lactation than during pregnancy. This increase translates into adding one serving of dairy products, 1 serving of grain, 1 serving of fruit, and 1 serving of green leafy vegetables per day to meet this increased caloric and nutrient need.

According to the National Academy of Science, one should never go below 1800 calories during lactation because it will decrease the nutrient base of the milk.

Breastfeeding alone burns 300-600 calories per day but this may not translate into weight loss if you eat unhealthy foods.

Also, do not neglect your multivitamins.

Postpartum Fitness and Exercise

Abdominal Wall Structure and Functions Muscle Layers of the Abdomen: The abdominal wall is comprised of four main pairs of muscle tissue, each with right and left sides, which cover and support the abdominal cavity.

The Rectus AbdominisNicknamed the "six pack", the rectus abdominis runs vertically from the sternum to the pubic bone. Its primary job is spine flexion, particularly in the supine position. Exercises like crunches flex the upper spine, which move the rib cage closer to pelvis. Pelvic tilts and reverse rolls flex the lower spine, which move the pelvis closer to the rib cage.

The external oblique is the most exterior layer of the abdominal wall and runs diagonally from the ribs toward the midline. The internal oblique lies underneath the external oblique and has diagonal fibers that run in the opposite direction. Together, they form an X shape across your torso. You can think of the top half of the X as the external oblique and the bottom half of the X as the internal oblique. These two muscles always work together and performlateral spine flexion (side bends) and assist in spine rotation.

The Transverse Abdominis

The deepest layer of the abdominal wall, and the most important in postpartum exercise, is the transverse abdominis. It's fibers run across the abdomen and performs abdominal compression, which draws the belly inward, and narrows the waist. Fitness trainers refer to this muscle as the body's "internal girdle." Interestingly, unlike most skeletal muscles, the transverse abdominis does not move bone.
After pregnancy, contraction of the transverse abdominis acts like an internal splint, helping to close abdominal separation from the inside. It's the body's most important core stabilizer and is responsible for re-flattening the abdominal wall after pregnancy.
The first step in exercise after pregnancy and rebuilding the abdominal wall is the development of strength and functional control in the transverse abdominis.

Exercise After Pregnancy/Postpartum Fitness: Post Natal Abdominal Reconditioning

This postpartum ab workout includes exercises designed to help strengthen the abs and core after pregnancy. The exercises shown were developed by physical therapist, Shirley Sahrmann, specifically for postpartum women. These moves focus on stabilizing the pelvis and strengthening the lower abdominal area, which is often weakened by pregnancy. These are progressive exercises, so you'll need to master each exercise (performing 20 reps without losing your abdominal contraction) before moving onto the next. Take as much time as you need to progress, even if you only do a few exercises during each workout.

Precautions:
Get a doctor's clearance before starting any type of exercise program. For normal births with no complications, your doctor will usually clear you for exercise in 4-6 weeks after giving birth.
If you've had a c-section, you may need more recovery time before trying abdominal exercises.

Equipment Needed

A mat.

How To
Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.) or do this workout after your cardio routine

For each exercise for as many reps as you can, while keeping the abdominal contraction described in the Basic Breath exercise below. When you're able to complete 20 reps of each exercise, progress to the next exercise.
Perform each exercise with slow and controlled movements. Avoid any exercises that cause pain or discomfort.

Basic Breath
Lie on your back, knees bent and arms at your sides. Inhale and exhale a few times and focus on keeping a neutral spine (don't flatten the back or arch the back, but find a comfortable place in the middle). Take a deep breath and while exhaling, tighten the abs and pull the navel towards the spine. Concentrate on contracting the muscles below the belly button without flattening the lower back against the floor. Practice this move, contracting and releasing. When you're able to do this without arching or flattening your back, you're able to stabilize the pelvis and move on to the next exercise. This Basic Breath will be used for all of the exercises.

Sahrmann Exercise #1
Lie on the floor with the knees bent. Perform the Basic Breath and, keeping one knee bent, slowly slide the other leg out until it's parallel and just a few inches off the floor. Bring the leg back and repeat on the other leg. Once you're able to complete 20 reps on each leg, without losing the abdominal contraction, move to the

next exercise.

Sahrmann Exercise #2
Lie on the floor with the knees bent. Perform the Basic Breath and lift one knee towards the chest. Straighten the leg so that it is parallel and about 2-3 inches off the floor. Bring the leg back to start and repeat with the other leg for 5 or more reps. Once you're able to complete 20 reps on each leg, without losing the abdominal contraction, move to the next exercise.

Sahrmann Exercise #3
Perform the Basic Breath as you bring the knees up to a 90-degree angle. Keep one leg bent and lower the other leg towards the floor, tapping the floor with your toe. Complete 1-5 reps on the same leg and then switch sides. Once you're able to complete 20 reps on each leg, without losing the abdominal contraction, move to the next exercise.

Sahrmann Exercise #4
Perform the Basic Breath as you bring the knees up to a 90-degree angle. Keep one leg bent and extend the other leg out until it's parallel, but not touching the floor. Repeat on the other leg, working up to 10 reps on each side. Once you're able to complete 20 reps on each leg, without losing the abdominal contraction, move to the next exercise.

Sahrmann Exercise #5
Perform the Basic Breath and bring the legs into the chest. Straighten both legs so that they're perpendicular to the floor. Slowly lower both legs towards the floor, going as far as you can without arching the back. Repeat for 5-10 reps, working up to 20 reps.