Lose Unwanted Fat. Get your Pre Pregnancy Shape Back

With the news that Mel C also known as Sporty spice has hired an expert to help get her figure back after giving birth to baby Scarlet in February, we take a look at ways to lose the “Mum Tum”

Before embarking on any new course of physical exercise, you should always seek medical advice from your GP. Depending on any complications that might have arisen during labour ie Caesarean, it might be advisable not to undergo any strenuous exercise until after the body has recovered which in some cases can take up to three months or longer. If you feel any pain, numbness or other abnormality, immediately discontinue and contact our your GP as soon as possible.

In order to lose the dreaded “Mum Tum” you will need to strengthen your core muscles. These are the Rectus Abdominis, External Oblique, Internal Oblique and the Transverse Abdominis better known to you and I as the six pack. The innermost of these muscles are the Transverse Abdominis or TvA. Do not make the mistake that crunches are the be all and end all in acheiving that flat tummy. In fact, crunches work out the the external layers, the Rectus Abdominis and the External Oblique. If you focus only on crunches, you will end up developing these layers with the result that your abs grow stronger but do NOT flatten. During pregnancy a hormone called relaxin is released, which made your ligaments more elastic so they could stretch as the baby grew. Because your ligaments and joints have become more supple and pliable, it’s easier to injure yourself by overstretching or twisting. After pregnancy it’s all too easy for these external layers to overpower relatively weaker TvA.
Rather start with an exercise called the plank.

.Lie on a mat and get down on your elbows and knees
.Place your elbows under your chest.
.Now prop yourself on your toes and forearms.

Keep your body in a straight line and tighten your abs for about 15 seconds (if you are a beginner) or until you tire. Repeat a few more times.

Pelvic Tilt: Lie on your back with your eyes looking at the ceiling, knees bent and feet flat on the ground.
Inhale and tighten the abdominal muscles and slightly squeeze the buttocks and lift your pelvic bone. Imagine trying to pull your tummy in enough to zip a tight pair of trousers. Your lower back should flatten to the floor. Hold for ten seconds then relax. Inhale as you roll your pelvic bone back down to the floor. Continue to keep your abdominal muscles tight, it shouldn’t bulge out and your buttocks remains clenched.
Repeat ten to fifteen times.
Next on the to do list are Kegel Exercises: These consist of tightening and releasing the muscles used to control urine flow. They strengthen the pelvic muscles and return these muscles to the state they were in before childbirth. To do this exercise, hold your pelvic muscles for about 10 seconds and slowly release. Repeat this three or four times every day. The beauty of this exercise is that it can be performed anywhere without the need for any apparatus.

Eat a balanced Diet: Your body has been through a lot during the nine months you were pregnant and it still needs a variety of nutrients to enable it function and produce the nutritional needs of your baby. Avoid drinks filled with loads of sugar ie fizzy drinks as these are full of empty calories which you will have to burn off if you are ever going to regain your shape. Stick to fruit and Vegetables, Carbohydrates such as pasta and potatoes for energy, and wholegrain breads and cereals.Protein as found in lean meat and chicken without the skin are also important. Also try to include fish in your diet but avoid too much oily fish as they may include high levels of mercury.

Abdominal Crunches: Crunches should work the four main pairs of muscles in the abdomen.  A properly done abdominal crunch returns your tummy back to its pre pregnancy state. However do not be fooled into thinking that you are guaranteed a six pack. Genetics plays an important role in that! Many exercise regimes fail because of the posture of the abdominal wall during crunches. The abs need to be pulled in, aided by exhaling during extertion. This ensures that all the muscles are worked increasing the effectiveness of the exercise and aiding the development of core strength.

Finally, drink water. Lots of it. Water prevents dehydration and some studies claim it can speed up metabolism. Go out to park with your baby and power walk with his buggy to lose calorires. Eat sensibly and slowly but surely, you will regain the figure you once had.

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