![]() Most standard ab exercises emphasise superficial muscles, such as the rectus abdominis (think six-pack abs). ‘Runners need a better strategy to create the stability that supports the demands of running.’Īnd that, says Wiebe, is accomplished by getting to the core of your core. ‘The inability to use the deep core muscles is a major contributing factor to running injuries,’ says Julie Wiebe, a physiotherapist who specialises in working with athletes. Why should runners be working on their deep core muscles? But most traditional core exercises – think planks and sit-ups – don’t translate into the kind of stability needed to fully power your running or protect you from injury. It’s good advice, but many people still assume ‘core’ is synonymous with ‘abs’, implying that whatever tightens your belly will also make you a stronger runner. When we combine these two factors – general and functional core strength – your core will be strong in ANY situation or position you throw at it.Runners are always told to strengthen their core. Yoga is an amazing tool for both general and functional core strength because it takes your body through a full range of movement under controlled conditions. ![]() Functional strength allows you to move through your day with strength and ensures your core is safe during everyday movements. You want to make sure that your core is engaging during functional movements like twisting, reaching, and bending. The second, often overlooked, factor to core health is functional strength. You will be missing a key part of core health. If you ONLY focus on core strengthening exercises, your core will only be strong when you do those types of movements. However, it isn’t enough to JUST do core exercises. The exercises described here create an excellent foundation for your core-health. General and Functional Postpartum Core Exercise Once you have established some strength with these exercises you will then want to begin working with more functional movements. There they are! 3 simple Postpartum Ab Exercises. ![]() If this simple version is very available to you, you can try giving the block a bit of a squeeze on the exhale to increase engagement.Pelvic floor, low belly, mid belly, upper belly, ending with a big inhale. Then take a deep inhale and relax everything, and begin engaging again on the exhale from the bottom up again.Eventually, you may even feel like your upper transverse abdominals pull your ribs down so they come in line with the hips.Keep exhaling and move the engagement even higher into the middle/upper transverse. Continue exhaling and draw the hip bones together to engage your low belly (As you did on the first exercise on this page). As you exhale, draw the pelvic floor up first.Try to inhale very deeply to prepare for a nice, long, exhale. If you have one, take the block between your knees. Take your feet slightly wider than your knees and internally rotate your legs just a bit.Place your feet on the wall creating 90 degree angles at your hips and knees.If you have a yoga block at home, grab that and bring it to the floor with you. How To Do 90/90 Breathing and Transverse Ab Engagement: The ab muscles are designed to engage as you exhale and relax as you inhale. Avoid traditional core exercises like crunches and planks until you can consistently engage your deep core muscles.Ab exercises that are too intense movement can lead to more damage and longer healing time. You need to gently wake-up the muscles so that they can begin working again. Gentle movements are best…especially at the beginning! You do not need to “work” your postpartum core hard.These muscles support the entire midsection and help bring the two sides of the abdominals back together. ![]() Postpartum abdominal exercises should engage and strengthen the deepest layer of abdominal muscles – the transverse abdominis.Key Principles Of Postpartum Ab Exercises: Postpartum core exercises need to be easy and approachable.īelow, I list (and show) three of my favorite, easy, postpartum ab exercises.īonus! The first two can be done immediately after your baby is born (as soon as you feel ready).
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