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« Week 34: Three Workout Days are Okay, Aug. 10-16th | Main | Do you know how many calories your body needs? »

P&S: How to Get Rid of Mommy Tummy?

By Cindy | August 21, 2008

PROBLEM: Feener, from MommyVents, asks, “My middle–How do I get rid of my mommy tummy?”

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SOLUTION: Getting rid of Mommy Tummy requires a three prong approach–mental focus, proper exercise technique of the core, and improving nutrition.

Dear Feener,

You’re echoing the number one concern moms express after pregnancy. Our tummy is evidence of our baby’s 10 month home. The stress of pregnancy stretched the skin and muscles to unknown limits. Factors out of your control will be a genetic skin properties and possible side affects from C-section surgeries. Patience and time will be your friend in restrengthening and flattening the midsection.

By following a three prong approach to battling mommy tummy, you will be well on your way to seeing an improved midsection and stronger muscles. Your body will respond positively to mental focus, proper exercise technique, and improved nutrition.

1. Mental Focus

The neural-muscular connection should not be underestimated. You can mentally connect with your tummy muscles anytime and anywhere. Breastfeeding, sitting in the car, talking on the phone, and laying in bed are a few of the many things you can be doing while developing a mental connection. There are two things you want to focus on when tightening the mid-section, mentally:

Visualize lengthening your torso and pulling your stomach in toward the center of the body.

By envisioning a lengthened torso, you improve your posture which develops a stronger core, supporting the rest of your body against nature’s gravitational pull. You’ll also feel better as you stand taller and strengthen your lower back with proper posture.

By squeezing your abdominal muscles in toward the center of the body, you redefine the proper placement for your muscles. Your muscles will repair themselves back to a more firm and tighter connection to the center of the body.

How do you mentally focus on the midsection?

Be aware of your posture and suck in your stomach throughout the day. When you are standing around or sitting, take a few moments to squeeze in and stand tall. Similar to the Kegel Exercises, no one will even know what you are doing. The simple intake and hold of your muscles can be repeated in a 1 second interval, 5 seconds, or 10 seconds. Build upon your ability to hold for longer intervals. Work on repetition. Practice makes perfect.

2. Proper Exercise Technique of the Core

Far more important to the Core Muscle Group (inner and outer layer of the abdominis, obliques, and lower back muscles) is proper form in any exercise meant to strengthen them. Which exercises and how many are performed is actually less important than the way in which you perform them.

In order to flatten the tummy, you must maintain the same mental focus discussed above when performing the exercises of your choice. The muscles will naturally bunch out rather than in during a move, so you need to concentrate on proper breathing and centering of the muscles.

Which Exercises?

When deciding on which exercises to perform, think of the various aspects of your midsection/Core. For layman’s terms, think upper, center and lower stomach, sides, and lower back. Mix up exercises to hit the different areas of your Core. Review the workout below as an example.

Complete exercises that help elongate your abdominis (the muscle extends from just under your sternum to the pelvic bone). Yoga and pilates are excellent resources for finding simple, but highly effective exercises. Traditional crunches and sit ups are good too, but they require your attention when performing. It’s easier to slip into bunching the muscles.

Don’t forget to stretch.

How many repetitions?

Quality is more important than Quantity when it comes to performing abdominal exercises.

Depending on your level of strength prior to pregnancy and recovery, the number of repetitions will vary. They may also vary based on the strength of the different components of your Core. Be patient and listen to your body. The Core will build strength quickly. We use it everyday and in a variety of ways. Consistency is essential. Keep working and stay focused on building upon what you previously accomplished.

How often?

Bodyweight exercises for the Core can be completed everyday if you desire. Improvements will be seen on a 3 a week schedule as well. Your expectations will be the determining factor in how often you want to work the midsection. If you’re training for an event, then daily will be necessary. If you’re eager to speed along the process a daily regiment will be called for. If you’re looking more for health benefits and a slow and steady recovery, then a 3 to 5 day routine will be sufficient.

Simple Exercises to Develop a Flat Tummy

Upper Abs: Lay on back with knees bent. Lay arms at your side and attempt to touch your heels, bringing shoulders off the ground with a neutral neck. Complete 15 times.

Basic Crunch: Bring legs up 90 degree angle. Lift shoulders/neck up toward a point in the sky directly above the center of your stomach. Remember stomach moves down toward earth!

Lower Abs: Stretch out on the floor. Lift legs up about 6 inches, Scissor legs out to side and back together again. Keep the stomach down.

Full Core: Plank–Lay down facing the floor. Evenly distribute weight on forearms and toes. Maintain a straight line(plank) from shoulders to heels. Start with a 20 second hold and build to 1 minute holds.

Obliques: Oblique Plank–Lean on side forearm and distribute weight evenly from shoulder to knee. As strength develops, hold body in a line from forearm to foot.

Lower Back: Supermans-Lay on tummy, extend arms and legs up to the sky.

3. Improved Nutrition

How your body stores fat will be an important element of recovery. I’m not saying that your nutrition has to be perfect, but the results will be more pronounced as your body drops in fat composition. Strive for a healthy 21%-26% body fat composition and you can achieve a flat tummy. For moms that were athletes or in a competitive venue, then the expectations will be to return to body fat composition numbers necessary for your level of competition which means more restrictions on food intake.

The most effective strategy to burning fat will require improving nutritional choices, engaging in cardiovascular exercise (3 to 5 days a week, 30 minutes), and strength training (at least 2 times a week).

Feener, you’re not alone. Let me know how it goes. I know we have lots of moms here that have found what exercises and approaches work for them and what doesn’t. Please share.

Your Fellow Workout Mom,

Cindy

P & S, One Problem & Solution, designed to deal with your questions about being a mom, balancing life, establishing priorities and everything health, fitness or nutrition related. Drop a question here or send them to c.a.posey (at) hotmail (dot) com. I look forward to helping you find the answers to those nagging questions!

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Topics: Abs & Back, Fitness Knowledge, Health Knowledge |