Comments on: Goodbye Mummy Tummy -15-Minute Interval Training Workout For Busy Mums! http://pregnancyfitnessinsurrey.com/goodbye-mummy-tummy-interval-training.html Pregnancy & Postnatal Personal Training, & The Mummy Tummy Masterclass Wed, 08 Sep 2010 18:35:41 +0000 hourly 1 http://wordpress.org/?v=3.0.1 By: wendy powell http://pregnancyfitnessinsurrey.com/goodbye-mummy-tummy-interval-training.html#comment-30 wendy powell Sat, 16 Jan 2010 22:01:05 +0000 http://nomorexcuses.wordpress.com/?p=271#comment-30 Hi there muddlingalongmummy & glad you enjoyed the pancakes! The plank is actually one of the exercises that will help CLOSE the gap - but remember it is not your Transverse (TVA) that has parted or 'split' it is only the rectus muscle at the front... I say 'only' because the TVA is the really really important deeper muscle that is vital to your core strength, & the rectus is the vertical, superficial (meaning in this case, outermost) muscle that parted to make room for your growing baby girls. The most important aspect to the plank is that the RIGHT muscles are working. This means you need to think 'belly button to spine... pelvic floor IN' as you hold the position, whilst breathing normally (don't hold your breath). If you 'let go' during these contactions, your lower back will take all the strain, you'll collapse &/or your back will hurt! Try the plank from your knees, rather than right up on your toes, first. Start in the all fours position, then gradually shuffle your knees further back so your back is a slope, rather than a flat line. The further you shuffle your knees back (upper body doesn't change position), the more work your core has to do. As soon as you feel your back 'sagging' & taking the strain, or you can't keep TVA / pelvic floor engaged, you've gone too far for now. Exact same principle applies to progressing your press-ups... the further back you shift your knees from the all fours position (with the eventual aim that you're on your toes), the harder it is. With both exercises, start on all fours & progress a little at a time. Remember too (& reading a little of your blog, I think this is pertinent too) the core is not just the 'belly button to spine' movement - it's pelvic floor too - always work the 2 in tandem (it will become second nature after a while). Think of the core as having a top, sides & a BOTTOM, & all must squeeze at the same time to engage effectively. Hope that made sense! Good luck! Hi there muddlingalongmummy & glad you enjoyed the pancakes!
The plank is actually one of the exercises that will help CLOSE the gap – but remember it is not your Transverse (TVA) that has parted or ‘split’ it is only the rectus muscle at the front… I say ‘only’ because the TVA is the really really important deeper muscle that is vital to your core strength, & the rectus is the vertical, superficial (meaning in this case, outermost) muscle that parted to make room for your growing baby girls.
The most important aspect to the plank is that the RIGHT muscles are working. This means you need to think ‘belly button to spine… pelvic floor IN’ as you hold the position, whilst breathing normally (don’t hold your breath). If you ‘let go’ during these contactions, your lower back will take all the strain, you’ll collapse &/or your back will hurt! Try the plank from your knees, rather than right up on your toes, first. Start in the all fours position, then gradually shuffle your knees further back so your back is a slope, rather than a flat line. The further you shuffle your knees back (upper body doesn’t change position), the more work your core has to do. As soon as you feel your back ‘sagging’ & taking the strain, or you can’t keep TVA / pelvic floor engaged, you’ve gone too far for now.

Exact same principle applies to progressing your press-ups… the further back you shift your knees from the all fours position (with the eventual aim that you’re on your toes), the harder it is.

With both exercises, start on all fours & progress a little at a time. Remember too (& reading a little of your blog, I think this is pertinent too) the core is not just the ‘belly button to spine’ movement – it’s pelvic floor too – always work the 2 in tandem (it will become second nature after a while). Think of the core as having a top, sides & a BOTTOM, & all must squeeze at the same time to engage effectively.

Hope that made sense! Good luck!

]]> By: Muddling Along Mummy http://pregnancyfitnessinsurrey.com/goodbye-mummy-tummy-interval-training.html#comment-29 Muddling Along Mummy Sat, 16 Jan 2010 15:26:04 +0000 http://nomorexcuses.wordpress.com/?p=271#comment-29 Those sound great - are things like the plank ok to start on when you've still got a bit of a gap in your TVA ? Or best to wait until they fully re-engage ? Those sound great – are things like the plank ok to start on when you’ve still got a bit of a gap in your TVA ? Or best to wait until they fully re-engage ?

]]> By: Mums… Forget Your New Year’s Fitness Resolutions! « No More Excuses… For Pregnant Women & Mums http://pregnancyfitnessinsurrey.com/goodbye-mummy-tummy-interval-training.html#comment-28 Mums… Forget Your New Year’s Fitness Resolutions! « No More Excuses… For Pregnant Women & Mums Mon, 14 Dec 2009 19:51:14 +0000 http://nomorexcuses.wordpress.com/?p=271#comment-28 [...] minutes, EVERY DAY’. You can do this one! Starting today! You really can. Follow the advice here And if you start today you’ll have done 4 1/2 hours of exercise before that vague ‘must [...] [...] minutes, EVERY DAY’. You can do this one! Starting today! You really can. Follow the advice here And if you start today you’ll have done 4 1/2 hours of exercise before that vague ‘must [...]

]]> By: wendy powell http://pregnancyfitnessinsurrey.com/goodbye-mummy-tummy-interval-training.html#comment-27 wendy powell Mon, 07 Dec 2009 10:05:43 +0000 http://nomorexcuses.wordpress.com/?p=271#comment-27 Perfect! Next time - do the upper body & core stuff after the cardio intervals, instead, then back to your kettlebell squats & lunges again. Go girl! Perfect! Next time – do the upper body & core stuff after the cardio intervals, instead, then back to your kettlebell squats & lunges again. Go girl!

]]> By: Kim Patrick http://pregnancyfitnessinsurrey.com/goodbye-mummy-tummy-interval-training.html#comment-26 Kim Patrick Sun, 06 Dec 2009 17:10:21 +0000 http://nomorexcuses.wordpress.com/?p=271#comment-26 Thanks Wendy! Whilst i am not a busy mum, i definitely fall into the category of not having the inclination (or time) to spend hours in the gym so i gave your 15 minute workout a go (slightly modified) - 15 mins of intervals on the treadmill - 1 min hard / 1 min walking, and then the squats and lunges with a 12kg kettlebell. Certainly felt like i'd done a much longer session!!! Thanks! Thanks Wendy! Whilst i am not a busy mum, i definitely fall into the category of not having the inclination (or time) to spend hours in the gym so i gave your 15 minute workout a go (slightly modified) – 15 mins of intervals on the treadmill – 1 min hard / 1 min walking, and then the squats and lunges with a 12kg kettlebell. Certainly felt like i’d done a much longer session!!! Thanks!

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