"Physiotherapy practice owner, Christy shares her secret to a flat stomach within only 10 days postpartum."

1 caesarian section in May 2016, 1 natural water birth in May 2017. 

2 babies born within a year of each other, so obviously 2 pregnancies with very short gap between them. 

Equals

Weak and stretched abdominals. 

Weak pelvic floor. 

Bulging tummy.

Yes. For any mom, the change we experience in our bodies during pregnancy and after birth can be very dissatisfying. It was so easy to get discouraged and to want to skip a gym session, or to eat unhealthy snacks packed with calories and with no nutritional value. Once caught in this downward spiral, it is difficult to get out of it. 

Here is what helped me:

1. Daily exercise schedule (cardio and strength training) before pregnancy, during pregnancy and after. After baby is born it is challenging, but going for a walk with baby in pram, or doing some light body weight exercises at home is all you need to get going.

2. Pelvic floor and Tranversus Abdominus muscle rehabilitation. See my programme below. Remember to contact your physiotherapist for help to see if you are getting the correct contraction. After baby is born, it is so busy, but make a mental note to do the pelvic floor exercises every time you are breastfeeding. 

3. Tummy tucker belt. (Available to purchase. Email info@bloemphysio.co.za). This belt worked wonders to support my abdominals by "binding" them together again after birth. But there is a trick! This belly binder will not be effective if you relax your abdominals against it. This belly binder is the key instrument to reminding you to pull your abdominals in and activate your Tranversus Abdominus muscles. The secret to this band is that it provides a "support" and reminder to contract your muscles. Well my personal experience was very positive.

4. Healthy diet: rich in veggies, fruit such as berries, healthy fats and proteins, while keeping carbs at bay. We only keep healthy food in our house so that there is nothing to tempt us! No bread, sugar, snacks etc. We only drink water and tea and coffee and the occasional glass of wine.

As a physio, it helped me alot to have the knowledge of what exercises to do before and after birth!  

But you don't need to be a physio becasue everyone and anyone can do them and see results! These are 2 examples of exercises I did.

Activate  core stabilizers and pelvic floor muscles

Lie on your back with knees bent and feet supported on bed. Breathe in and out to relax, and pull your belly button down toward your spine and at the same time contract your pelvic floor muscles as you would do if you wanted to stop urinating or passing wind.  Hold the stomach stabilisers and pelvic floor contraction and continue to breathe while holding

Hold for 10 x 10 seconds.

To Progress:

Leg slides and abdominal stabilisers

Remain in the same position and contract your stabilisers as explained in exercise number 1.  Gently slide your one leg out and back in while holding the core stabilizers and pelvic floor muscles contraction.  (Glide along the bed for 10 counts). Repeat 10 times.

Speak to your physiotherapist if unsure. Also see www.bloemphysio.co.za for more womens health advice.