It's been cold and rainy all week, so I haven't been able to go on any walks here in the ATL. 🙄 However, I should still be doing #cardio on my exercise bike, but I've been kinda physically out of it, also. Being lazy. 😑 Got lots of shit to accomplish and lots on my mind. . . BUT that doesn't stop me from doing daily #stretches and #yoga. Those are a must! I'm also doing those #diastasisrecti exercises to close my gap. That's gonna take some serious time, unfortunately. Better now than never! #momoffive#outofshape#motivation
I was asked to share some exercises for returning to exercise after a Cesarean birth🤱. _____ I'm demonstrating some gentler exercises that are a good place to start when your doctor says you are ready (likely means waiting several weeks after giving birth) ➰ You'll want to start by regaining connection and strength to your pelvic floor and the deeper supporting layer of the abs. _____ The American College of Obstetricians and Gynecologists also recommends walking as a great way to begin aerobic activity after giving birth 🔹️www.acog.org🔹️ Link in my bio, too. _____ It should be noted that I don't have a specific certification in pre/post natal, however your licensed medical doctor must ALWAYS be the first person to clear you for exercise after any surgery. If you feel pain, stop! 🤚 _____ _____ Wearing @ellieactivewear November collection 🌹 _____ _____
𝒮𝓌𝑒𝓁𝓁𝒾𝓃𝑔 typically peaks between 48 to 72 hours after surgery, around the time of your post-op appointment, and slowly resolves over 8-12 weeks. This #bancroftbeauty’s body is banging! 💥😍 . 💉Treatment: Tummy Tuck / abdominoplasty ✅Purpose: To improve and rejuvenate the appearance of the abdominal area ☎️Phone: 𝟚𝟠𝟙 𝟛𝟙𝟛 𝟘𝟝𝟜𝟘 📩Email: firstname.lastname@example.org 🌎Website: www.bancroftfeldman.com 🏫Location: Sugar Land, Texas ⏱Time it takes: 6 hours and up ⏳Recovery: 2 weeks 📝Note: Individual results may vary 😱Pain level: Moderate
If you're training your core, use your core muscles! The biggest mistake I made when beginning exercise was copying movements I saw with no understanding of the intention and thought behind them. I did the #birddogexercise by lifting my opposite arm and leg but with no consideration about what was happening with my abdominals, or my with lower back (I remember hating it because it made my back hurt) and no thought about how I was breathing. Doing a bird dog that way had zero benefits. Then I learnt the importance of your breath in the functioning of your core muscles, and the importance of your core muscles in the management of intra-abdominal pressure and the stabilization of your spine and hips. Often those "easy exercises" are only easy because you are not doing them right. If you thought the bird dog was a useless exercise, try it again, but this time, exhale as you lift, maintain an engaged core with the movement, do not arch your back with the kick, and do not bend your elbows with the lift.
I heard the term “postpartum abundance” recently in an interview talking about birth and postpartum care for women. I was instantly very curious about it. What does it mean to me? It means that all women are cared for in the way they really need mentally, physically, emotionally and spiritually after birth. It means that women have their 5 universal needs met: extended rest period, nourishing food, loving touch, the presence of wise women and spiritual companionship and contact with nature (#thefourthtrimesterbook @magamamas ). It means that women are set up for postpartum abundance IN pregnancy. It means they are well informed and prepared for what is coming. It means they have a support system in place for when baby comes. It means they are able to rest, heal, recover and bond with baby while everything else is taking care of. Doesn’t it sound nice?! Why is it that in our culture we somehow think that this is unrealistic or unachievable? Other cultures around the world truly honor and celebrate new moms. Let’s bring awareness to postpartum abundance. Let’s take a stand to help women get the support they really need in postpartum so that they can do their job best: rest, heal and bond with baby. What does postpartum abundance mean to you? #postpartum#takebackpostpartum#postpartumsupport#postpartumjourney#birth#naturalbirth#postpartumrehab#pelvicfloor#incontinence#diastasisrecti#postpartumdepression#postnatalexercise#614moms
A little weights, a little hiit, all under 30-40 min 🙌🏻 it doesn’t have to take hours or be super complicated, y’all. Also, if you’re post partum, I highly encourage you to do a self check for diastasis recti before starting a workout regimen. At the core portion of our program I modify to avoid having my dr split again. If you have DR, talk to your dr about what modifications you’d need to make. DR is why so many women still look pregnant after having babies, your core isn’t being held together as it should be.
. 💕This rockstar #newmom is smashing some serious goals! 🔥🔥When she first gave birth, I remember her vividly mesaaging me for help! She was always very petite and I guess wasnt quite used to her postpartum body. To be quite honest, I don't think any of us are truly prepared to see our bodies right after birth! The changes can be overwhelming (and not just physically). What we moms fail to realize is that we spent 9 months preparing our bodies for birth and it just may take some time to heal, recover, and rebalance our hormones. And as much as we want to rush this delicate process, we have to learn to let go and TRUST OUR BODIES! If you are eating healthy, exercising whenever you can or simply drinking more water, the changes will happen! Let go of the idea of perfection because it doesn't exist! Honour your body and your body will honour you back!🧘🏼♀️🧘🏼♀️ . . 💕LADIES ----- I have a fabulous program I created just for NEW MOMS! It comes with a food, supplement and delivery check list as delicious and easy menu plans! You'll get access to all my secrets to achieving a flat belly, balanced skin tone and you'll learn how to control your hormones!!! I've also included a Super-Momma food list and extensive breastfeeding support! This program is one I am TRULY TRULY excited about! I put my heart into creating a SAFE recovery plan that works! 🎯The link is in my bio - check it out!
Working out while pregnant? That’s awesome! Go you!! 🙌🏼 I loved working out while pregnant! It made me feel good and more like myself, when my body was changing so much. . 👆🏼One thing tho, watch your abs for coning/bulging. Why you may ask? 🤷🏼♀️ Because coning/bulging can lead to a larger separation of the abdominals (diastasis recti) which then can lead to poor posture, harder delivery, and/or harder recovery. Most women will have some sort of a gap after pregnancy but it’s best to keep it to a minimum, to help your postpartum recovery. . A few things you can try, to avoid the coning or bulging of the abs would be to: 🔹Engage more of your inner core 🔹 Scale back your exercise move (ie: push-up on the floor to push-up standing using the wall) 🔹or just do a whole different exercise! . 🚫In the pics above I show my belly relaxed in the second pic and in the third pic I’m in an ab-crunch position. As you can see my belly in the third picture is starting to cone and that’s what you would want to avoid! 🚫
This is great! The 4th trimester is now being more recognised! #repost from @urineluck_pt with @regram.app ... ATTENTION EVERYONE!!! 📢 in case you didn’t know... the American College of Obstetrics and Gynecology now officially recognizes the fourth trimester as a crucial time when both baby 👶 AND Mom should be receiving ongoing care. Currently, about 40% of women who give birth never return for their follow-up appointment at 6 weeks. We are missing the boat 🚣♀️ on helping hundreds of women manage and navigate motherhood and provide them the care and education they need and deserve to prevent long-term health implications. . . Ever wondered why women in foreign countries don’t pee and 💩 themselves after birth? It’s because women’s health is valued and those countries see the benefit of PREVENTATIVE healthcare. 🌸 It’s always easier to fix something before it breaks, than after it’s broken. 🌸In France, every woman who gives birth is automatically referred and provided pelvic health physical therapy to assess the pelvic floor after birth and prevent pelvic floor dysfunctions, like prolapse, diastasis recti, and incontinence. . . If you’re experiencing any of these symptoms, be referred to a pelvic health PT that can assess and treat the root of your problems! Don’t settle for “this is what happens after you have a baby.” That’s a lie and don’t fall for it. #pelvichealthphysicaltherapy#pelvichealthphysio#womenshwalthphysicaltherpay#womenshealthphysio#urinaryincontinence#urinaryleakage#pelvicorganprolapse#pelvicorganprolapseawareness#diastasisrecti#acog
This is what I'm hiding under my clothes. I do a fairly good job of concealing it, & i'm spanx free since 2012. I have lived with some variation of this belly since 2001 when my twins were born. So almost 18 years now I have had an an apron. I am at my lowest weight that I've been that since I got pregnant, and a smaller size than I was when I get pregnant with my twins. But I have had 3 pregnancies, all of them were c sections, and at one point I was 60 inches around. Last year before my surgery I was almost as big as I was full term with the twins in 2001. My belly measurement was 56 inches. Not my waist, but the biggest part of my belly. I don't even know what it's like to be a thin person and mentally I really struggle with that because I have lived with this for almost 20 years. so for my surgery to be coming up in a month and a half, I'm a little overwhelmed and I don't really know what to expect because this is a huge life change for me. Huge. I have never been a skinny adult except for the first few months when I get married and I don't remember what that's like. I don't remember what it's like to have a flat stomach. I'm not expecting phenomenal hit it out of the ballpark amazing results from this tummy tuck, I know I'm still going to have loose skin, but to finally have a flat stomach and not have to tuck the apron of skin into my pants/panties anymore is going to be so emotional for me. I'm only expecting the doctor to remove about 5 to 7 pounds of skin. If it's more than I will be surprised, but my pannus is really heavy and thick (that is the lower hanging part below my belly button). I'm wearing for the most part a size 8/medium pants. Some tens fit me, but they're loose in the hips and legs. So it will be interesting to see where I am once all the swelling goes down. . . . . . #plastics#diastasisrecti#tummytuckjourney#abdominalplasty#vsg#wls#weightloss#wlscommunity#goaldigger#wlscommunityvsg#wlscommunity#gastricsurgery
No shame in my slipper game! In case you missed it on the blog, I shared a quick “day in the life” — from planking to carpool, the grocery and beyond… . If wearing slippers all day is wrong, I don’t wanna be right. #momentofzenz #ad @isotoner.us . Speaking of planks — who’s still with me? Today is #planksgiving day 15- plank jacks! ✌🏼️ .⠀ The challenge is to hold this plank for 1 minute while focusing on 1 thing you’re grateful for today.... ⠀ .⠀ PLANKS: For form details ➕ info on why I love this plank ➕ everything that YOU need for a stronger core check out my @BeyondFitmom istories. ⠀ .⠀ THANKS: What touch are you grateful for today? .⠀ I'm grateful for the tiny little hugs I got from the @beyondfitkids this morning as they crawled into my bed at 4am ( 💤) Being a mama is not an easy job but sweet snuggles remind me that it's worth it!⠀