Core Comes First.
THIS INCLUDES YOUR PELVIC FLOOR š²!
If you canāt perform a movement maintaining an active core, the movement isnāt for you at the moment or the load is too heavy.
If you canāt run or jump without leaking or getting a sore back again, not ready.
I would say this rings true baby or no baby. But getting back into exercise postpartum is a confusing time, you may want to make the most of your time to exercise or feel pressure too lose your baby weight, but it is imperative you prioritise a few things first
āļø WORK ON YOUR BREATHING - google diaphragmatic breathing and do that daily. Itās number one.
āļø Work on your deep core. Distaisis or no, pregnancy leaves your core weak as, this isnāt just your superficial muscles 100 crunches followed by leg raises wonāt do the trick, we are talking TVA, lower back, pelvic floor, they all need to re connect and work in synergy before you attempt anything too strenuous.
āļø While youāre working on your breathing and core strength eat well (no crazy diets) and walk to keep yourself healthy.
šš¼If your core isnāt correctly working, your body will always over compensate somewhere else ,šš¼
If every time you do some sort of exercise you have a nagging pain somewhere else in your body, the culprit may be your core strength, especially if you havenāt done any postpartum recovery work even if itās years down the track š this could also be the case if you core is just generally weak (no bub required)
I will get an all over core/ diastasis friendly routine up ā¬ļø soon.
Be wary of any āinfluencer or professionalā who got their baby body back by doing 8 million crunches, if you do have diastasis, diagnosed or undiagnosed this could make things worse, even if you donāt this is probably the one of the least effective exercises for regaining core connection š xxx
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