4 Postpartum Core exercises with Small Ball
For Diastasis Recti, C-section Recovery and Postpartum Overall
Hey Mamas! I am talking about the infamous Flat Booty that just seems to happen out of no where postpartum! It happened to me and I had no idea what the heck was going on! Well after some research, I have got some answers about why it happens, what is actually happening and I’ve even got a video with some exercises to release those tense, clenched under cheeks!!
OK guys I’m here talking about heart bottom syndrome, the term was coined by Paul Chek with the C.H.E.K. Institute. Basically what you’re dealing with when you have heart bottom syndrome is due to a week pelvic floor and overall poor core unit including the transverse of abdominals, multifidus aka low back muscles, pelvic floor and diaphragm, This forces your Glute Max muscles to clinch at the bottom of your cheeks pulling those muscles closed and tight beneath you. You are then clenching to hold in your pelvic organs from falling through the pelvis. This is usually the job of the pelvic floor. The pelvic floor acts as a sling or a hammock to hold in your organs from falling through the Pelvis. During and after pregnancy there has been a lot of pressure on the pelvic floor and without strengthening exercises, good core engagement and breath awareness, this can lead to the weakening of that pelvic floor as well as entire core unit. As a result you end up with a heart bottom, a clinched syndrome at the bottom of your cheeks and an overdeveloped top region of your Glute Med muscles. The glute muscles are now trying to stabilize the core unit as well as keeping you moving forward, standing up out of a chair and squatting down to pick up your children. This can happen to women and men regardless of being pregnant or not and you’ll probably notice it out in public when you see people tucking their pelvis, having a little wedgy at the bottom and an overdeveloped top or squared off hip region. I have done some release exercises in this video to help release the tension in the clenched glutes! Along with these release exercises you should also be working on proper core engagement, strengthening exercises and diaphragmatic breathing to combat the clenched booty! Please leave questions in the comments! I also have many more videos on my instagram @movewithtruelove . Notice to the right of this post, my instagram feed is always updating with new info for you! If you would like to get a jumpstart on your fitness journey, head to my Ebooks Tab and get my 6 week bodyweight guide for 15$ with the code STARTTODAY at checkout!
As always, I want to say, I am not a doctor and you should always consult yours before starting any exercises or plans! As well as your Physio or PT!
Y’all! I am so excited to be partnering with Mobot Nation, a sustainable foam roller water bottle company!
Diaphragmatic Breathing is excellent for anyone looking to connect to their Pelvic Floor Postpartum or Pregnant.
I did these pregnant and post c-section to help heal my DR (diastasis recti). Here is how you do it!