Gut Buster

GUT BUSTER
LIFESTYLE FITNESS GURU LORI SAWYER TELLS YOU HOW TO SAY BYE-BYE TO YOUR
POSTPARTUM (AND BEYOND) POOCH

Whether you've recently given birth or your child is in preschool, chances are your stomach isn't what it
used to be: flat. It's a hot topic amongst many moms who say that despite good diet and exercise their
bellies continue to be jelly. Even the thinnest of moms have a difficult time restoring their stomachs to
their former svelte shape.

The reality is that during pregnancy the uterus stretches like a balloon and, thus, it takes time for it to
deflate back to its normal size. This naturally slow progression, coupled with many new responsibilities
in your life intrudes your ability to exercise consistently and eat properly, which makes it difficult to sculpt and tone your way back to a flat tummy. The cold, hard truth is that most women's bodies will not have the same shape after baby as they did before.

There’s no need to be depressed about your post-baby belly either. The good news, is that all you need is patience, dedication, determination, focus and my six, serious gut-kicking exercises, for you to regain that slim, sexy mid-section.

How to Get Started
Before you begin to exercise postpartum, you must be given the green-light from your doctor. This all-clear usually takes place between four to six weeks, depending on your pregnancy and delivery. Your starting level of postpartum exercise depends on how much you worked out throughout your pregnancy and the shape you were in prior to the big nine. Walking is a great way to ease into your new routine. Be prepared to walk every day—just pop that baby into the stroller and go. Walking will jump start your metabolism and rejuvenate your muscles.

Six Gut Busters

Core Contraction Lay on your back with your knees bent and your feet flat on the floor. Push your lower back into the ground by contracting your ab muscles. (Think of pulling your belly button down towards the floor.) Keep your abs flat and pretend to push out the sides of your core. Hold this for 10 seconds and relax. This exercise targets the transverse abdominus, which is the main deep core muscle that gets stretched out during pregnancy. You must strengthen these muscles in order to see results. Begin by doing this 10 times. When those 10 repetitions get easy, progress to the exercises below.
Bridge Lay on your back with knees bent, contract your abs, butt and pelvic floor muscles (you can contract your pelvic floor muscles by doing a Keigel exercise and tightening your abs by flattening your tummy) and raise your hips up off the floor. Hold for five seconds and relax down slowly.
Bridge with Extended Leg Start by doing a regular bridge, however straighten one knee so that your toe is pointed out in front of you. Do not let your hips drop down at all. Bend knee and put foot back on the floor. Repeat with the other leg.
Planks Hold yourself in a plank position with your back straight and your elbows on the mat. Stay in this position for as long as you can while maintaining the proper form (don't let your butt dip down). If you are able, hold this exercise for 30 seconds, but if you can't hold the pose for 30 seconds, then you can build up to it.
Curl Ups Lay on your back, place your arms over your head and pull your belly button down toward the floor. Slowly reach your hands toward your knees. Roll up until your shoulder blades have lifted off the floor then slowly lower yourself back down for three seconds.
Dead Bug Lay on your back with knees bent and push your lower back into the floor by drawing in your belly button. Bring both legs to a 90-degree angle (bent at the knee). Straighten out one leg -- maintaining a pelvic tilt for the entire time. Repeat with the other leg, just like a bicycle motion. Remember to keep your lower back pressed into the floor.

Four Important Tips

	Forget the fad diets—they simply do not work. If you want to lose weight and be fit, then you must eat healthfully and cleanly. Including moderate portions of whole grains and protein in every meal and drinking eight, eight-ounce glasses of water a day are crucial components of your weight loss program.
	Get rid of sugar. Consumption of sugar will throw off your metabolism and leave you bloated, cranky and fatigued.
	Some studies show that breastfeeding helps your body burn extra calories. Therefore, breastfeeding moms may lose weight more quickly then non-breastfeeding moms (as long as they are not overeating). Studies also show that the body retains extra fat to aid in milk production. As such, many women claim that they did not lose the last five to ten pounds until they stopped nursing (I am one of those moms). Every woman's experience is different. You've just got to be patient—with time and effort you’ll shed the extra pounds.
	If you have Diastisis Recti (spreading of the midline of the abdominal wall) these exercises might be too much for you. Be sure to check with your doctor before beginning any exercise program.

These beginer core exercises will help you flatten your tummy and strengthen your entire core. Remember that clean eating, proper hydration, cardio and strengthening exercises all have to be done in order to see results. It's definitely hard work -- but when you slide into those skinny jeans, you’ll be truly proud of a job well-done. For more information on postpartum exercises, core exercises or your own workout, contact Lori Sawyer at lori@mommy-moves.com or go to www.mommy-moves.com.