Kathryn Tickle

3 things I wish every new mum knew when starting to exercise after having their baby:

1. You have nothing to prove!

2. Pelvic floor and deep core rehab is about so much more than kegels!

3. It’s a process!

If you’re just returning to exercise after you’ve had your baby, you’re probably underestimating the difficulty of this one exercise….

Lifting both legs of the floor in a table top position!

We want to avoid any shifting out of neutral or bulging that means we’re not yet ready for the movement.

Watch the video to see how I would set up for this position and regress if needed!

4 considerations for post C-sections abs 💪🏻

I get asked this all the time, and no it’s not about one magical exercise. Your tummy has been through a lot, and there’s a few things to consider…

1. Increase of body fat - you would have gained body fat during your pregnancy, it varies how much and how quickly women lose it. Reducing body fat is mainly down to your nutrition and activity level. Remember from a nutritional standpoint point, it’s also important to eat enough/ well for recovery & breastfeeding. Unfortunately we can’t choose where we lose fat from first, and some women may find that tummy fat is their most stubborn!

2. Incision/ scar tissue - this can give the appearance of the ‘C section shelf’ and is just where your body fat sits above the scar tissue. Scar tissue massage is so beneficial and I always recommend to C-section mummas! .physiotherapy

3. Excess skin - this one can take a little while. Connective tissue can take up to 2 years to fully recover so it will get better with time. I also think here is a good point to say - it’s ok for tummy’s that have carried baby’s to not look exactly like they did before! You may always have a little extra skin than you did before and that’s ok.

4. Finally core strength & function - this is one you can 100% work on and have better posture, more muscle and more strength than you ever did pre baby!
Your core is weakened by pregnancy. Your growing baby affects the function of your core canister, changes your centre of gravity & posture, and means your abdominal wall lengthens and weakens. All of this can be rehabbed and progressively strengthened with the right programme!