Blog Posts

To Plank or Not To Plank?

6/29/2017

We all love a good plank challenge but for some of us it's perhaps not the best choice of exercise especially if you are a new mum, here's why.

Planking increase intra-abdominal pressure. This pressure creates a great force on the abdominal wall and your pelvic floor. As these are the muscles most likely weakened during pregnancy they are not going to thank you for it as they struggle to cope and you may cause yourself more harm than good particularly if you have an abdominal separation (Diastasis Recti where the two sides of the abdominal muscles move away from each other on the right and left side of the body) or a weak pelvic floor.

Your body is ready to begin planks when:

1. Your tummy separation is no longer an issue and adequate tension/strength has been achieved e.g. see point no. 2!
2. When planking your tummy IS NOT pushing outwards (towards the floor) meaning your core muscles can cope with the pressure otherwise the force put upon the abdominal wall may cause more issues for any separated abdominals!
3. Your pelvic floor is reasonably strong (no leaking when sneezing/coughing etc)
4. Planking DOES NOT cause you back pain.

If all above is fine:

1. Begin with a plank on the knees (straight line from shoulders to knees)
2. Start with short holds (e.g 10 seconds, rest & repeat and build up)
3. NEVER hold your breath but DO engage your pelvic floor and abdominal muscles!
4. Remember press ups can use a plank position too so be cautious here too!

Why do you want to plank anyhow? If it is to lose tummy weight the most effective way is to focus on your diet (by that I don't mean go on a diet), enough protein and good fats but reducing sugar/refined carbs and combine with resistance training (building muscle will not only increase metabolism but will help you do all your daily mummy tasks better too!)

A great phase - "You can't out train a bad diet" No matter how much exercise you do if the diet isn't right your tummy won't shift!

Debbie x

P.S Find a class near you in Liverpool or Wirral here:https://bookwhen.com/misfitmamas or find us here: https://www.facebook.com/misfitmamas1/

0 Comments

When is it considered safe to run post birth?

6/29/2017

0 Comments

This is the million dollar question and there is no straight answer here. Every woman is unique, and her readiness will be determined by many factors.

When assessing your readiness to return to or start running after birth the following 7 factors need to each be considered:

1. Type of birth – A more traumatic or invasive birth will need a longer recovery e.g it is advised to await approximately 10-12 weeks before returning to any structured exercise other than light activity (walking etc). So obviously you wouldn't begin with jogging you would very slowly build up to it.

2. Joint stability – Hormones (Relaxin) stay in the body for up to 6 months post birth or longer if breastfeeding making your joints less stable, putting you more at risk of injury (especially if your core doesn't activate as it should to stabilise the spine and pelvis.) You should also avoid running with any Pelvic Girdle Pain (PGP) and give the body adequate time to recover following any PGP.

3. Diastasis Recti – Abdominal separation which commonly occurs during pregnancy will affect your core stability and often contributes to lower back pain, pelvic floor dysfunction & poor core activation. Fix this first prior to vigorous exercise or you could be making things a whole lot worse.

4. Pelvic Floor health – This is a biggy! Pelvic floor muscles have been stretched during pregnancy & following a vaginal birth (especially if an assisted birth). These muscles need time and re-training to restore strength & endurance to cope with the forces created by jogging. If ligaments are lax for at least 6 months then guess what? Your pelvic floor ligaments may be too! Check with a physio following 2nd or 3rd degree tears before returning to running and if you ever feel like your insides are literally "dropping out of you" STOP and seek advice!

You should avoid jogging if you experience any form of incontinence (leaking of urine or faeces) or any dragging or heavy sensation from your nether regions (seek some advice for this one!) Although stress incontinence (leaking of urine when coughing, sneezing etc) is common after childbirth it is not normal if it continues and help is out there!

5. Are you a runner? - Those who ran prior to and during pregnancy may be able to return to running sooner than those new to running. Experienced runners with a good technique can also minimise impact with the ground which helps to protect joints. However, all of the factors mentioned here need to be considered in addition.

6. Energy levels – Being a new mum is a tough job in itself and may leave you with little energy for vigorous exercise and may put you at a greater risk of injury. In the early weeks/months lighter exercise, fresh air and a good nutritious diet may be more beneficial at this time. Weight loss goals should be relaxed and a focus on your physical & emotional health should take priority.

7. Why do you want to run? - Ask your self this question!! There are many other activities to increase your heart rate to help you with any weight loss goals. Get creative and try a different low impact mode of exercise (cycling, aqua running, pram power/hill walking). Your local Buggy Fitness classes should be advising you on low impact options and screening you for suitability. If not, find someone who does!

What does a low-impact class look like? Try this next time your in the park once warmed up:

- 2 minute power walk
- 45 seconds squats
- 30 second hill push (fast walking)
- 45 seconds Press up on fence
- 45 seconds step ups (low wall or steps)
- Row on fence (resistance band)
- and so on...

Following any type of delivery, your exercise regime should begin with at least a couple of months worth of core stability or postnatal specific Pilates to strengthen from within first. You cannot build a house on jelly – I love this saying!! Instead for those who need to, think of this time as your pre-running training...your body will love you for it and you may just save yourself a whole load of problems in the long run! (excuse the pun!!!) :-)

Did you enjoy this article? If you would like to receive more fitness & well being tips during pregnancy and beyond why not subscribe to our fortnightly newsletter and receive a FREE GIFT in return. Subscribe & find our latest class timetable here: http://misfitmamas.weebly.com/postnatal-classes.html

Why not check out our class reviews/pics here: https://www.facebook.com/misfitmamas1/

Debbie x

0 Comments

Forward>>

To Plank or Not To Plank?

When is it considered safe to run post birth?

Author

Archives

Categories