When can I start to do crunches?

I get this question from my postpartum clients all.the.time.

When can I start doing crunches?



Then I ask: Why do you want to do crunches? What is it that you want to accomplish?

Generally the response is "I want back my pre-pregnancy figure ."

Ok. There are multiple issues here.

First, we have got to put to rest the spot reduction myth. For once and for all, crunches will NOT reduce your waist size. Actually, crunches can increase your waist size, whether via gaining muscle (not the usual reason) or more likely from pushing the abdominal wall outwards during crunches. And to reiterate, even perfectly done crunches will NOT reduce waist size or decrease body fat.

Second, to have a flat belly you need two things: low body fat and a strong transversus abdominus (TA) muscle. Crunches do not lower body fat nor do they work the TA.

Thirdly, crunches are not necessary for most people. Other core exercises are much more important.

Fourthy, for postpartum moms, crunches are dangerous. They can worsen a diastasis recti (separation of the rectus abdominus at linea alba) and they increase intra-abdominal pressure which should be avoided until the pelvic floor is reconditioned.

So, stay away from crunches. They have a very poor risk to benefit ratio.

DON'T read on the potty!

I will keep this short.

What is the best time to do Kegels?

The best time of the day to do Kegels is when you remember to do them. :)

Ideally, do them after having a bowel movement to help with hemorroids or to prevent hemorroids.

Side note, DON'T READ ON THE POTTY!!! All that time with the sphinters open and the downward pressure, you are increasing chances of hemorroids and pelvic floor weakening. Besides, if it takes you so long to poo that you need reading material, you need to take a look at your diet. Pooing should be painless and fast. :)

The other ideal time to do kegels is before any kind of activity that requires the pelvic floor to activate to protect itself. Worst offenders being sneezing, laughing, coughing, lifting something, jumping, etc. Before such activities, first contract your pelvic floor and better yet, also activate your deep core muscles by pulling in your belly button.

Can I run to get in shape postpartum?

Can I run to get in shape postpartum?

This is another common question from my postpartum clients.

The answer is no.

Basically running is an intense activity and instead of running to get in shape, we should be getting in shape to run.

I recommend walking, Kegels, core strengthening, and specific stretches for moms after birth.

After your pelvic floor is functioning well again, your core is strong, and you have fixed the compensations left behind by pregnancy and birth, you can start doing more intense activities. I still recommend first doing at least a month of general conditioning (basic movements like squats, pushups, rows, etc.) before adding impact like running.

The workout continuum that I put my clients through is:
-postpartum course (7 weeks) with the goal of reeducating the pelvic floor and core muscles as well as fixing compensations left over from pregnancy and preventing common motherhood musculoskeletal issues
-1-6 months of general conditioning (cardiovascular and muscular) and additional core/pelvic floor work
-if musculoskeletally recovered from pregnancy and birth, level 1 bootcamp to burn off the extra fat left over from pregnancy

Remember that it takes months for the body to adapt to a growing baby and it will take months for the body to readapt after birth. Don't be in a hurry and do things well. If you neglect the pelvic floor and deep core stabilizers and jump into running, you may pay a heavy price later with incontinence, back pain, knee problems, etc.

Enjoy motherhood and give your body time to recover.

Baby born with a head the size of a 1-year old's?!

I have been reading a book called Birth by Tina Cassidy.

Birth: The Surprising History of How We Are Born

This book really is my first read on the history of childbirth. I am only on page 76 but already found some interesting bits to share.

In the first few chapters she describes how our evolution from apes to homosapiens has made birthing more difficult. Apes have a smaller head, a wider pelvis, and basically when giving birth the baby "drops down the chute" without too much difficulty. As homosapiens started to walk upright the body changed to a larger crania, a smaller pelvis, and a birth that requires the baby to rotate through the birth canal. This twisted journey takes a lot longer!

As brains have progressively increased in size over the last 2 million years we hit a wall in increasing the size of the pelvis to accomodate the head and had to start giving birth to more altricial babies. Altricial was a new word for me and it means helpless. Other primates' newborns are more developed than ours at birth as their brains double in size after birth while human babies' brain size quadruples. She explains how human gestation is described by some as 38 weeks in and 38 out of the womb. When human babies begin to crawl they are at the developmental level of a deer at birth.

Tina also gives a crotch ripping analogy: for a human to be born at the level of development of a newborn elephant (630 days of gestation), the child would be born with a head the size of a 1-year old! Auch!

She also explains our babies' fussiness as a sign of their altriciality and not being ready for life outside the womb or being overwhelmed by it. This makes sense to me and helps explain why babies love to be worn by the mom. They are still working on their 2nd stage of gestation outside the womb.

Anyone else read this book? Thoughts?