Check your Belly- PART 2- THE WORKOUT!

Hi Mama’s,

So I have given you plenty of time to “check your belly”!  If you are like me and have a wonderful new friend Diastasis Recti not to fear the TUPLER TECHNIQUE aka Mummy Tummy Fixer is here!

Fair warning..I just put away my Wonder Woman cape from Halloween so I may use a lot of super hero references in this post 😉

Lets just get right down to business because if you are like me you have AWESOME..FABULOUS plans for your Friday night.. My plans just might be lounging in my PJ’s, sipping some wine and watching Lifetime but right now that is my version of my Fabulous Friday Night!

***Before you start the program, take pictures of your belly from the front and the side. Your before photos will inspire you to continue doing the program- TRUST ME!

Healing your Diastasis Recti is all about using your Transverse Muscle correctly. Here are 3 things to keep in mind:

1. Gravity affects your ability to engage the transverse muscle; therefore, it is best to exercise in a seated or standing position.

2. Belly breathing puts the transverse muscle in the right starting position, 5th floor,  which I will explain below.

3.  In a back lying position when the shoulders come off the floor, it is impossible to bring the transverse to 5th floor and hold it there which is why sit-ups are a NO NO if you have diastasis.

4. A forward crossover movement will make the diastasis larger. Avoid activities such as tennis or golf until you are healed!

OK so what is this 5th floor thing??

  • Take a belly breath in (you should visibly see your stomach extend as you take in air)
  • As you exhale pull your belly button in as if you were trying to have your belly button reach your back.  NOTE: This is not the same as sucking in as many of us have been know to do to get that “perfect” picture.  When you “suck in” you are sticking your ribs out which you DONT want to do. You want to close your ribs and have your transverse muscles rest in their proper place!
  • This position in which you are pulled in is called- FIFTH FLOOR. Fall in love with this position because you will be here A LOT!

THE WORKOUT:

These are going to be the only 2 exercises you do for 2 weeks.  Try to refrain from weight training and running during this time. You really need to concentrate on healing and retraining your abdominal muscles before going all out with other forms of exercises. Again- TRUST ME!  I learned this the hard way!

EXERCISE #1 ELEVATOR (seated)

  • With ribs in, bring belly to 5th floor and hold it there for 30 counts. Count out loud so you are breathing.
  • Do 10 little squeezes from 5th to 6th floor (so pull your belly button even further back towards your spine)
  • End with a belly breath. Expand belly to first floor (all the way out) and then bring belly to 5th floor on the exhale.
  • That’s 1 set!

EXERCISE #2 CONTRACTING (seated)

  • Ribs are in and hands are resting on upper and lower belly to ensure backward movement.
  • Belly goes from the 3rd to 5th floor (instead of pulling your belly all the way back first like in the Elevator only pull back 1/3 of the way and then squeeze back to 5th floor).
  • Control the release only back to 3rd floor.
  • Make sure you count out loud so you are breathing.
  • 1 set = 100 squeezes going from 3rd to 5th floor!

YOUR GOAL FOR THE NEXT TWO WEEKS!

WEEK 1:  5 sets of CONTRACTING  & 10 sets of ELEVATORS

WEEK 2: 5 sets of CONTRACTING (but start at 4th floor and squeeze to 5th..the goal is to not relax your muscles as much as you did in Week 1) & 10 sets of ELEVATORS

HELLO…ANYONE THERE???

I know Mama’s it sounds like a lot but Im telling you IT WORKS! Once you learn how to do the exercises it becomes second nature. You can do these driving, cooking dinner and getting ready in the morning but dont try to be a multi-tasking Wonder Woman yet ;).  Focus on doing the exercises correctly and dont rush through them.  Break up your exercises by doing some in the morning, afternoon and night, put in on your to do list and make it a PRIORITY!

THE SPLINT:

If you want to see Super Hero like results I really encourage you to order the Rehab Split. It is recommended that you wear this all the time even while sleeping until you heal. I will admit that I didn’t wear it while sleeping but wore it consistently for 3 weeks especially when doing the exercises.  Here is the link with a video to show you how to put it on!

http://strongtummies.com/home/?shopp_product=diastasis-rehab-splint® (just copy and paste into your browser if the link doesn’t work)

So thats all you need to focus on for now!!

Back to your day you go to fight crime and save cities.. well really it’s off to dirty diapers, dirty dishes and dirty laundry for most of us but you get the point!

Good luck Super Mommies… lets get those bellies back to where they belong!

🙂 Cupcake’s Mommy

PS.. Picture of my belly taken last week 7 weeks after starting the program and the other picture is Cupcake or I should say “Super Cupcake” and I, “Wonder Woman” on Halloween 🙂

IMG_3485 IMG_3488 photo-2

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Pretty Little Liars…

IMG_2381 Hey Mama’s! First things first, no, this is not a post about the show Pretty Little Liars..in fact I have never seen the show. As they say, if the shoe fits… confused?? Let me explain… I have something to admit. I’m a liar! (get the title now 😉 ) There I said it! I know, I know, I have some explaining to do so here it goes… Every since I became a mommy I have gotten into this bad habit of telling little white lies. About what you ask? Well they all stem from what I’m actually doing when asked how my day is going. For some reason I feel like I always have to be doing something when asked.  For example, here is an excerpt of a recent conversation with the Hubs… “Hubs”- Hey hunni how is your day going? “Pretty Little Liar aka Me” – OMG I’m running around like crazy, just vacuumed, took the dog and baby for a walk, cooking dinner and answering emails!! “Hubs”- Silence Really what is he supposed to say to that??I’m sure he is glad he is nowhere near ANY house where all of that is going on. Well most days are REALLY like that for me. How I manage to work, coach, cook, clean and take care of Cupcake and Hubby on a daily basis is beyond me and I know I forget to do many things because of how insane my days get. Sadly some days, if I don’t have to leave the house, it’s the shower I forget :/ BUT SOME DAYS ARE NOT LIKE THAT AND I STILL SAY THEY ARE!

  • Why cant I admit that I actually sat in silence and did nothing on the rare day that she took an hour nap?
  • Why can’t I admit that I slept in until 9am because I use her for my alarm clock and she ACTUALLY slept ALL NIGHT LONG?
  • Why cant I admit that when I said I had to work late that I actually went and got a pedicure and enjoyed every last second of it!!?

The amount of pressure I put on myself to do it all is ridiculous. I mean I don’t see my hubby making excuses for needing to go to the gym or sleeping through her cries because he has selective hearing disorder 😉 He just does it and makes no excuses for it! 2 weeks ago, I did the unthinkable and took a bath IN THE MIDDLE OF THE DAY! I can hear all of you gasp. How could she do that?? It wasn’t like the baths of old times when I would pour myself a glass of wine, play soft music and relax for how ever long I wanted to. This bath was much different:

  • A cup of coffee replaced my wine.
  • Baby toys surrounded me instead of scented candles.
  • I kept my eye on a baby monitor instead of turning the pages of US magazine.

But I achieved something that I don’t get too much of these days. ME TIME! When my hubby called me that day and asked how my day was I told him about my luxurious bath and his response was ” Good for you Hun!”.   See how simple his reply was! I can learn something from him. So Pretty Little Liar no more! The next time I’m running late because I can’t function without Starbucks or I’m late coming home because my nail chipped and I “had” to fix it or I sat in the car for a bit after coming home because my favorite song was on and I was relieving my college years, I’m just going to tell him or anyone who asks me exactly what I did! Even Wonder-woman, aka every mom I know, need breaks and we shouldn’t have to lie about needing one. Lets all take the oath to boldly declare, “Pretty Little Liar no more, I need a break and I’m going to take one!” Hope you took sometime for yourself today..Hell even if it was just to shower- THAT TOTALLY COUNTS 😉

Got Mommy Thumb???

First of all,  yes, it is real and NOPE its not your hormones so that should make you feel a little bit better. Cant blame those pesky hormones for his one!

How I knew I had it…

I woke up one morning and literally could not move my left thumb without excruciating  pain! I immediately thought, did I hit it? bang it on something? or fall asleep on my hand, since lets be honest with a two month old (at the time) I would sleep anywhere and anytime I could!

Well that day I went to pick up Cupcake and couldnt even lift her..are you kidding me?? Thank God Grandma and Daddy were there or I might have called 911..ok Im exaggerating slightly but you get the picture.

What I did next:

Yup you guessed it, hello Google! Typed in “my thumb hurts after childbirth” and guess what came up? Mommy Thumb! So it does exist ( yes, go run and tell your hubby, significant other or just scream it out loud- I did!)

The medical name is De Quervain Syndrome, an inflammation of the tendons below the thumb down to the wrist.  So what causes this thing??

  • Older new mothers (not EVEN going there!)
  • Heavier children (not going there either!!)
  • Lifting your child, the car seat and all of their stuff AKA being a MOM!

So What Do You Do:

  1. Wear a wrist/thumb brace (ok did that and was still in pain).
  2. Cortisone shot (relief at last but I must warn you the shot hurts like HECK and the pain intensifies for about 2-3 days after the shot but then you get AMAZING relief!!!).  My relief lasted about 3 months and then I slowly felt the pain creep back up so back for round 2 I went!
  3. Surgery- I have been told that if it doesn’t go away surgery is the only option but I don’t want to go there either!

How is my Mommy Thumb Today:

Today I’m pain free, so off to lifting, tossing and playing with Cupcake I go until that pesky pain creeps back up again and then its off to Dr. Mommy Thumb I go ( at least I found another person that will look at yet another picture of my daughter- BONUS!!!).

I hope you never get Mommy Thumb, but if you do know that there is relief to be found OR better yet put your feet up, have a glass of wine and order people around! I should have taken my own advice!

Good Luck!Image