Your Guide to Getting Rid of the Mommy Tummy Pooch
Time and time again, a lot of moms ask me, "Why does my tummy pooch outward?" That damn pooch never seems to budge and loves to make its presence known.
This answer to this question isn't always so direct because it could be for a variety of reasons such as:
Excessive pregnancy weight gain
Weak core musculature
Abundance of fat storage
However, the one thing that it all comes down to is the fact that your body stretched its entire abdominal cavity and wall in order to compensate for a growing baby. All of this stretching and growing leads to one thing: weak ab muscles.
In order to target your post-baby tummy pooch, you will need to first address the weakened deep core muscles.
These muscles are the:
Transverse Abdominus: The Transversus Abdominis (TA) is the deepest abdominal muscle. It is the "corset muscle" of the spine and pelvis. In the normal situation, TA contracts in anticipation of body motion to guard the spinal joints, ligaments, discs and nerves.
Internal Oblique: The Interal Oblique is the deeper of the 2 oblique muscles. It runs on an angle from the pelvis up to the ribs. Its primary role is in stabilizing the core, but it also helps to move the spine.
Multifidus: These muscles are very short muscles running from the transverse processes (on the sides) of one vertebra up to the spinous process (the middle of the back) of the next vertebra upwards. Their main function is back stability. They do not produce a large range of movement, but work to produce small, "fine-tuning" postural movements, all day long.
Pelvic Floor: The pelvic floor (PFM) is a hammock of muscles that connect the pubis bone at the front to the tailbone (coccyx) and "sitz" bones (ischial tuberosities) at the back. The pelvic floor supports the bladder as well as the reproductive organs and connects the inferior aspect of the innominates (hip bones) and the sacrum.
All of these muscles have one thing in common-they internally stabilize your whole entire body, starting at the spine and it is important that you work and build strength in these muscles before moving onto other abdominal muscles.
Think of it this way: you are setting the foundation for your abs. You want to start at the very base and work your way out. You cannot build a house on an unsteady/weak foundation, right?
The second most common question that I get asked is, "What are some great exercises for the tummy pooch?"
Here are the most effective exercises for building your deep core muscles in order to combat the abdominal pooch after giving birth:
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