Eliminating that C-Section Pooch

I spoke about this topics last summer, but as bikini season has drifted upon us again, I find myself answer this question a lot!

Today's topic will be on eliminating a C-Section Pooch.

My online client's and I have been focusing on ab workouts this week. Specifically those who have struggled with post C-Section pooches, shelves, pouches, and flab. Ha! 

(I've heard it called all of those things.)

But I wanted to share the basic steps I go through when working with someone who struggles with this issue.

So here are some basic moves and a quick little tip how to engage the lower pelvis more effectively..
You will need a ball, and a small mini-band. I purchased mine from www.power-systems.com

Make sure to have a mat or soft cushion for under your tush.  Start out slowly only completing a 5-8 reps of each movement before resting.

If you feel it in your lower back or neck, find a small support to place under your upper back..such as leaning against a couch or chair to support your neck. Also make sure not to clench your jaw and focus on deep breaths through your ribs and down your back. Fill the diaphragm with air....in and out.

And here are some self-massage techniques to diminish the scar tissue around the incision that would be causing this extra pooch.  I used my kiddo's playground ball. Just steal it while they are napping or doing other things. ha! Otherwise, my son thinks its time to play catch and tackle football.  This massage position is not a good one to be tackled in!  Those of you with boys, understand.


I would recommend completing the exercises in the first video 2-3 times a week.

And the gut smashing/massage techniques several times a day if you wish or have time.






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3 Tips to Eliminate Your C-Section Pooch

 

It's Monday!!! So my sheLIFT's workout tip of the day is for the mama's out there!! 

Here are my tips to help eliminate that C-Section Pooch that seems to NEVER go away.  

1) Work the pelvic floor muscles FIRST.  You can do all the crunches you want and only ever hit the surface muscles of the abdominals while the intrinsic inner muscles never get targeted or stronger.  So start with the small stuff first.  Lying flat on your back.  Feet flat on the floor.  Visualize a kegel (or stopping the flow of urine) tightening up those areas as your slowly lift your hips and pelvis off the floor and squeeze and hold for a few seconds.  Slowly return to the floor.  Repeat that exercise 10-15 times a day.

2) Then, begin incorporating the exercises mentioned in my video.  Add a ball to squeeze between your knees or a band to press against on the outside of your knees to help engage that transverse abdominus and inner pelvic floor.  These 2 steps right here are crucial to engaging and developing that strength you need to firm and tighten up your lower abs.

3)  Learn to engage these muscles groups without having to think about it. So the more you practice "bracing" and tightening your lower pelvis and abs first when you are completing ab workouts or any type of core work, the quicker your body will begin doing it on it's own---as muscle memory.  

Don't rush this process as it takes time.  Make sure to be mindful of engaging the lower abs and pelvic floor muscles FIRST before the rest.  Make it muscle memory before moving on to harder and seemingly more "intense" exercises.

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