A Kegel should also be performed simultaneously after a modified crunch to support pelvic floor, which receives downward pressure from contracting abdominals. The spine should be slowly curled forward while head and shoulders are lifted 15-20 centimeters and waist kept flat on floor. The feet should be unrestrained to avoid using assistance of hip flexors. The movement is performed with outstretched arms held straight toward knees to emphasize rectus muscles and then rotated diagonally to opposite knee to involve obliques. As greater strength is gained over time, arms can be folded across chest and eventually held alongside head to increase resistance.

To overcome inertia, movements should be smooth, without sudden jerks.

Regular breathing is necessary. Exhalation should occur as muscles tighten and inhalation as muscles relax.

More abdominal exercises can be found at: http://www.womenfitness.net/programs/strength/exercises.htm#ABDOMINAL

One to 3 months following childbirth, a complete vigorous workout can be performed, including aerobic exercises for stimulating cardiovascular system, resistance exercise using body's own weight, machines and hand-held weights for developing overall muscular strength, and stretching exercise for improving joint flexibility.

Drinking plenty of fluids before, during, and after exercise is important. This practice helps prevent dizziness from either hypovolemia or hypoglycemia.

Walking and non-weight-bearing aerobic activities, such as stationary cycling and water exercise (e.g., swimming, aerobics, and jogging) are recommended & are best during early recovery stage. Jogging before involution of uterus to its pre-pregnant size causes excess weight to push down on pelvic floor. Pelvic organs, most frequently vagina and uterus but sometimes bladder or rectum, may protrude when support is inadequate. Ligaments surrounding joints also need time to recover from increased laxity from pregnancy. It is a good idea to wait 3 to 6 months before jogging. Heavy breasts may also be difficult to support against bouncing.

A heart rate maximum of between 135-150 is recommended during first few months postpartum (ACOG, 1994). A 5-minute warm-up should precede working at prescribed heart rate. A duration of 10-15 minutes is appropriate to start with, working up gradually to 45 minutes within a month. If walking is chosen, good shoes with adequate foot support are a must to avoid shin splints or other orthopedic problems. Cross training (alternating activities) is an effective method for preventing overuse workout syndrome injuries.

It is recommended that 8-10 different strengthening exercises utilizing major muscle groups be done at least twice a week. If a machine on which resistance can be adjusted is used, setting should be heavy enough to allow at least 8-12 repetitions, depending on exercise. Upon completion of a set, sensation in muscles should be one of moderate fatigue. The set should be stopped two to three repetitions shy of maximal fatigue. This assures an adequate overload stimulus but protects against overdoing. It is recommended that two sets of each exercise be done with a 1- to 2-minute break between sets. If desired, after 1 to 2 months of consistent workouts, a woman can perform a circuit-style weight program in which she advances from one exercise to next with only a 15-second pause between exercises. Besides strengthening muscles, this format also provides a significant cardiovascular stimulus.

Women must be careful when stretching after childbirth because joints and soft tissues have increased laxity. This is due to increased secretions of relaxin and progesterone during pregnancy, resulting in softened ligaments, cartilage, and cervix to prepare for delivery. These hormones do not return to pre-pregnancy baseline levels for several months in breastfeeding mother, so she needs to be especially cautious. The muscles needing greatest attention are those that may have shortened during pregnancy and may include those of lower back, hip flexors, chest, hamstrings, inner thighs, and calves. Best results are achieved when flexibility exercises are done following aerobic phase of workout and before strength exercise.

Conclusion

A regular regimen of physical exercise, coupled with eating a low-fat diet, may be undertaken during lactation without detrimental effects to health of mother or to growth of infant. The benefits of weight and fat loss, especially from lower body, and improved mental outlook and long-term prevention of certain chronic diseases clearly outweigh any risks.

What if you are not in danger and it is just your active inner critic holding you back from one thing you keep thinking about? The title of Susan Jeffers book says it all “Feel Fear and Do It Anyway.” Take time to watch kids. I have seen some of most uncoordinated kids end up as good athletes. The more you do something better you get. Kids prove it over and over again while learning to walk, talk, read, write, ride bike, climb, speak in front of others, draw, dance, study, play sports, etc. Consider that at birth we were given every human trait to access when we choose. Don’t just choose one of these traits and make that your identity. Practice being more courageous and you will become more courageous. Yes, it is a good idea to orient your life around your strengths. However, you know that thing you really want to try but for whatever reason you keep talking yourself out of it? Try it out with low expectations. Just do it for experience of doing it. It is a thrill when you step outside box and do something new. The first 30 minute talk a gave was a huge step for me. I went with attitude that I wanted to finish, touch one person, and have it be a learning experience, and I did. What a high! Did I wow audience? No. Did I learn, gain experience, gain contacts, get a new client, and receive comments and notes of support? Yes. Start with small steps. Let me know how it turns out.

Do not allow fear to paralyze and control you. Be your own biggest supporter. Embrace thrills that life has to offer... Starting Now!

Taking Action: Live in present, learn, and gain strength. Analyze message fear is sending you. Are you in danger? What are you really afraid of? Take action. Look at all of your choices. New actions lead to new results. Step beyond your comfort zone. Be your own greatest supporter. Have a Happy Halloween!

Copyright 2002, Beth A. Tabak. All rights reserved.