Among my many friends who’ve had babies in the past few years, the common complaint is always “I can’t get my figure back fast enough!” Of course, we’re all bombarded with images of celebrities who’ve regained their pre-pregnancy bodies in six weeks and are parading around on a beach wearing a bikini to prove it. To add insult to injury, most of us don’t have personal trainers, chefs, and masseurs on staff to make this happen (separate aside from the question of whether this is even a healthy thing to do for you or the baby).
Setting aside vanity for a moment, rebuilding core strength is vital for the body after childbirth since it’s the number one way we can protect the lower back. Healthy abdominal muscles actually stick out a little bit (sorry Cosmo, but you’ve got it wrong!) and you should know that the yoga teachers and other instructors photographed for magazines are all pulling in their healthy muscles (and probably Photoshopped to boot!).
Working to regain core strength will give you a healthy and functioning body that can handle all the new challenges a mother faces. I recommend you start with Revolved Abdominal Pose version 1.5, which I’ve posted below, and can also be found in the Quick Fix Yoga for Lower Back video. This pose and the others found in the video will get you on the path to a stronger core, and that greater strength will give you more vitality than any personal chef ever could.
I really liked this one. I have a friend that recently had her baby, I will share this blog with her.
As the legs abduct from my body I feel abdominals integrating with the inner and outer thigh muscles. It is truly remarkable how simple an exercise can be but integrate different muscle groups.
This is an awesome workout,I just tried it myself and I felt it in my obliques ,vastus lateralis, rectus abdominis even in my adductor muscles in the inner thighs. Although I am not postpartum i work with OB patients and they are always asking how they should start their exercise routines after giving birth,this is a great new routine I can show them.
This is great! I had a baby 8 months ago and am working to rebuild my core strength … i just tried this pose and it most definitely engages the abdominal muscles and the inner and outer thigh muscles as you adduct at the hips moving your legs from one side to the other. I will definitely recommend this to my pregnant friends after their babies are born and hopefully to my post-natal students once i have completed my teacher training at the end of spring.
Life can get very challenging once the baby is born and it is crucial that mom’s make sure they take time out and take care of themselves as they are and always will be the primary caregiver for their child.
I have not had a baby but I certainly need to focus on my core. This lower back exercise could certainly be integrated into a Baby and Mom/Parent class as babies are often on the floor near mom. I see where so many systems of movement/exercise focus on a particular area and not on the relationship between muscles/body parts. The YTU anatomy training has awakened my awareness of this importance and I definitely plan to keep exploring this-so I can communicate effectively to students about it.
I have a new client I will begin meeting with in another week or so that just gave birth. She wants to focus on core work, and this will be a great addition to what I’ve been planning. Reclined abdominal work is often much more accessible to beginners (which she is), since it’s easier to train good relaxed shoulder habits when we’re on the back versus sitting up. The element of focus and control required in this dynamic work is also helpful to begin re-training the region. It’s also a great toning and strengthening exercise for the legs, and warming up and strengthening the hips as well. I imagine if the person has tight hamstrings, they could do this with their knees bent?
Hi Allyson,
Yes, you could absolutely keep the knees slightly bent here to relieve the tension in the hamstrings!
i love this version of J.P. i have some massive imbalance and tightness going on the QL and this seems to stretch and strengthen it at the same time. can’t wait to see what changes happen after a few more weeks of practice!
The revolving abdominal pose builds core strength for post -pregnancy women and at the same time relieves lower back pain from carrying the new baby, lifting the car seat and other new stresses to the back that naturally come along with the new addition. I plan to do this pose with my daughter who had a baby in September and wants to regain core strength.