How To Lift If Core Is Weak

Tips, Tricks, and Cues to keep lifting even if you are still experiencing weakness in your core.

In today's world, we have computers in our pockets, we have instant access to free, and doctors are overwhelmed so appointments are short and impersonal.

Therefore, it can be a bit scary to jump into a fitness program or try and find a solution for an ache or pain. Especially when it comes to pregnancy and postpartum-related things.

Despite being told a hundred things you are "not allowed" to do postpartum, you can lift with prolapse, or a Diastasis Recti, back pain, and a weak core. You may have been told not to lift more than 10 pounds after giving birth, or you may have been told to avoid crunches or even planks.

Which all seems ridiculous and outdated when you think of a mom's life, especially the first few weeks. Your baby, their carrier, etc all weigh more than the "allowed" 10 pounds.

It is important instead, to learn how to lift more than 10 pounds without causing harm, it is important to learn better ways to get out of bed or get off the floor, it is important to understand what makes things worse and how we can make them better instead.

Okay, so what does that mean?

First, pressure management is KEY!

This comes from learning to engage your core and looking for signs that indicate poor pressure management. So think about exhaling by lifting the pelvic floor, tightening/wrapping the deep core (corset muscles), and lifting the belly button up and back, and drawing the ribs down. Essentially, this should shrink your waist. Nothing should bulge, protrude, or expand on an exhale. Make sure the exhale is audible (open glottis!), and make a sh or a ha noise. Also, stop bearing down to brace.

Second, don't rush or be afraid of taking it back a bit.

What that means is that lighter weights, more simple movements, or starting with something simple like breathing exercises.

Think about having more support under your body, so if you are doing upper body work, have a seat instead of standing. If you are doing a lower body workout hold the weight low and close to the body (like down at your side vs. up at your shoulders).

Make sure you are not doing too many things in one exercise. Don't lunge, press, and step. Instead, think about doing a split squat variation at first.

Basically, start with the most basic version of movement you can think of and start there. Get out and walk first, work on better breathing mechanics, explore other ways to do the exercise if it bothers you, and focus on core work that is simple.

I know it is frustrating to feel hurt, weak, or damaged. It can be difficult to feel like doing the work it takes to fix the issues or maybe even impossible. However, taking small, baby steps can help elevate some of that fear and stress while healing your body.

It is safe to work through some of the postpartum symptoms we all experience, but it is also important to continue to protect and safeguard your body.

I explored this topic more in a Live workshop I did in my Facebook group. I encourage you to check that out for the visuals. If you're not sure where to start and want even more guidance, defiantly check out Fit Foundations Core today!

Feel free to reach out with any further questions you have!

Jen

Jen@momsfitlife.com