Best Exercises to Get Rid Of Mummy Stomach

During maternity, we gain a lot of body fat and after childbirth we all want to lose that unwanted weight again. It will come as no surprise that our abdomen is the area we center our attention on.

It is fundamental that we are careful with the type of exercises that we do as some exercises might in point of fact cause damage to our abdominal muscles. To understand why, we need to understand our abdominal muscles.

The Rectus Abdominis Muscle

The Rectus Abdominis muscle group is an outer layer muscle that supports the internal organs and also the back. These muscles are the ones that help shape the six pack impression on the stomach. During pregnancy, these muscles can separate and stretch.

This separation of the recti muscle is called Diastasis Recti. Because this muscle supports your back, this leads to back problems. After muscle separation, the muscles end up being held together by a thin layer of connecting tissue. All that remains to support the organs is the connecting tissue. "Mummy stomach" is the result and your abdomen is really your organs not getting the required support.

Each pregnancy makes the separation easier to happen and mostly worse. To repair the damage, there are some exercises that we can do.

The Oblique Muscles

The Oblique muscle group is a middle layer of muscles in the belly. They run diagonally down the sides of the body. The recti muscle joins with them. Further damage can be caused by bending forward which causes more detachment of the muscles due to shearing action.

Any sports that require you to thrust forward should be avoided. Tennis is a good example.

The Transverse Abdominal Muscle

Nearly all tummy exercises are aimed at the Rectus Abdominus muscle group. The Transverse Abdominal muscle group is the bigger, interior muscle and it acts like a girdle for the organs. This muscle group supports your lower back and provides most of your core strength. This muscle group is also connected to the Rectus muscle. One of the main uses of this muscle is for breathing. This muscle is the focus of the "Tupler Technique".

Symtoms of "Mommy stomach"

If you suffer from this condition, you probably have bad stance and have a tendancy to slump.

You will fairly likely have back problems and have trouble lifting objects. You will also have a stomach pouch protruding a little too far. None of these symptoms are proof that you have Diastasis Recti.

There is a plain test that you can do to see if you are suffering from Diastasis Recti.

• Lie (back down) flat on the floor.
• Make sure your knees are bent.
• Place your hand on your tummy with your fingers pointing towards your toes.
• You will be checking your tummy in three positions.
• The navel
• 3 inches above the belly button
• 3 inches underneath the belly button
• Lift your head of the floor and using your fingers, press down on each of the three positions.
• Make sure that your shoulders remain on the floor.

If a gap appears at any of these positions that let one of your fingers descend into it, then you have Diastasis Recti. Whenever the gap is deeper, this is an signal that the condition is worsened.

What not to do if you have Diastasis Recti

If you are diagnosed with Diastasis Recti, there are certain exercises that you should avoid.

• Most Pilates exercises
• Any type of sit-ups
• Any exercises that need you to lie on your back and sit up
• Lifting objects by bending at the waist
• Wearing a front carrying child sling 

This information and more can be found at:
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