Flattening Your Tummy Post Baby.. the facts

This program is based on Vicky Warr's postnatal exercise and nutrition method which has been devised from her 17 years in the fitness industry working with mothers after pregnancy and beyond. The specific exercises flatten your tummy safely and effectively taking into account the physical, hormonal and lifestyle changes that you and your body has experienced.

Take a look at this video which explains about abdominal separation or Diastasis Recti which often occurs during pregnancy and which can be healed after pregnancy, with the right exercises and food choices.

Diastasis Recti; a quick anatomical explanation

The abdominal muscles go through a lengthening process when a woman becomes pregnant. After having your baby you may be thinking ‘What’s happened to my stomach?”

The appearance of your stomach could be down to loose skin and muscles, some fat or an abdominal separation ('gap') called diastasis recti.

An ‘abdominal separation’ is a space of more than 2 fingers between the rectus abdominis muscles, which is in two halves and often referred to as the 'six-pack'. In between the muscles is your mid-line, called the linea alba. The linea alba runs down the front of your stomach from your chest bone to the pubic bone. It’s composed mainly of collagen connective tissue, called fascia which is like elastic.
With the baby’s growth this elastic connective tissue stretches and weakens causing the 2 halves of the muscle to distance away from each other, which is the 'gap'.

As your baby grows inside you, your abdominal wall muscle stretches from the inside and pushes forwards to make space for the baby.

This ‘gap’ is more likely to be wider at the belly button and is measured in finger widths.

A normal gap is a width of 1-2 fingers. An abdominal separation, diastasis recti, is a gap of 2 fingers width or more.

This gap is increased pressure inside the abdomen and the force that creates against the midline and is not just related to pregnancy men and children may have it too.

Often the two pairs of muscle will come back together after the baby is born, however with some women the distance may stay for some time after having their baby.

You can check the distance yourself by watching the video below as Vicky Warr explains how to do the 'rec test'.

Check your tummy muscles for an abdominal separation or diastasis recti. Watch the video below.

The good news is if you have a diastasis, it doesn’t mean you need surgery to repair it but..

What not to do..

You should not rush straight back into conventional general abdominal exercises such as sit-ups, crunches and crossovers or try dieting. These exercises or diets won’t flatten your stomach and can make a diastasis worse.

If you’re not familiar with a crunch or a sit-up, it’s an exercise where you lie flat on the floor and bend your upper body forwards to a sitting position using your stomach muscles.

If you are unable to engage your deep core muscles properly and you have a diastasis recti, the bending forward movement of a sit-up or crunch pushes the stomach muscles forward to further strain the already weakened connective tissue of the midline.

Even if you don’t have a diastasis recti rushing into circuit training, bootcamps or running too soon in an effort to lose weight post baby may lead to problems later; knee pain, backache, headaches and pelvic floor dysfunction. The hormonal and physical changes that occur to the body during pregnancy requires specific exercise requirements to repair and strengthen the body safely and correctly.

Diets are difficult to sustain, restrictive and hard to follow (even if you've not had a baby!). Without exercising correctly dieting will not give you the energy or strength required to look after your baby. Addressing your postnatal nutritional needs is essential; digesting wholesome foods containing the specific vitamins and nutrients will not only replete, nourish and heal your body but flatten your abdominals too.

What to do

Here's where this program can help you..

Vicky's method and exercise videos are specifically designed to bring your muscles back together post baby. By showing you how to re-align your body and how to engage and activate your deepest muscle of the abdomen first, the transversus abdominis, you’ll get a flat stomach and a trimmer waist faster.

Her method also targets all the muscles of your abdomen and strengthen the smaller muscles of the back so you can lift and bend and carry your baby pain free. To get your whole body back into shape there are also cardio moves and exercises to tone your legs, bottom and arms.

The best bit – the videos are short perfect for the busy, hectic schedule of a mother.

Along with the exercise, you need to eat well and good food. Vicky takes the headache and hassle of what to eat away from you with her easy to follow meal plans which include delicious, healthy recipes suitable if you’re breastfeeding and which your whole family will love too.

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Consult your doctor or health professional and follow all safety instructions before beginning any exercise program. Results may vary. Exercise and the correct nutrition are necessary to achieve and maintain muscle tone and weight loss. Bump and Beyond by Vicky Warr is a registered trademark of Bump and Beyond by Vicky Warr Ltd., ©2019 Bump and Beyond by Vicky Warr. All rights reserved.

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