Post-Natal Ab Recovery Series I Zoom

Post-Natal Ab Recovery Series I

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Strengthen and tighten the core muscles post-partum or anytime after childbirth with this segment which focuses on strengthening the transverse abdominis and treating rectus abdmonis muscle separation. Help get rid of the belly pouch! Diet and exercise are necessary to lose excess pregnancy weight gain, but if you find that you just can't get your belly flat after having a baby, this segment is a must! This workout is approximately 19 minutes but progress slowly and it's ok to perform only half of this segment as you are building strength. Listen to your body and don't over do it. You may feel very weak post-delivery, so taking it slow will help you progress adequately and avoid injury. Make sure to get clearance from your doctor before beginning this segment or any workout program postpartum. Running Time: 18:97
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Post natal total body workouts are not necessary as any beginner workouts are suitable post-partum. However, it is important to pay special attention to the core after delivery or c-section. The core muscles have been stretched and in some cases there may be a separation of the rectus abdmonis called a diastasis recti. When there is a separation, there is a thinning of the tissue (linea alba) that connects the two sides of the rectus abdominis. This connective tissue supports your insides (intestines, organs, uterus). It is important to check for this separation post-partum so it can be corrected before making the problem worse by performing common core exercises including crunches, sit ups, pushups, planks, and most exercises performed on hands and knees. Please avoid these exercises until separation is corrected. This segment will help check for diastatis recti, but if there is a noticeable abdominal protrusion when performing a crunch, it is likely you may have diastasis recti. The exercises in this segment are intended to help tighten the abdominal muscles with focus on the transverse addominis which is helpful in treating diastasis recti. If your condition is severe, you should talk with your doctor. This is a must perform segment if you have just had a baby or anytime if you are still struggling with a protruding abdomen... even after losing the baby weight! Other beneficial segments after mastering this workout include abdominal tightner I and II. Leah is a pre/post natal fitness specialist and performs these exercises after her c-section deliveries. She is expecting baby #3 in August 2016!

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