No crunches, no problem!

Each week at our FITMOM classes members approach me and ask a number of fitness related questions, from the best stretches to alleviate tight muscles to knee strengtheners and hip whittlers, but the most popular discussion above all is how to train their core effectively and without crunches.

Today I thought I would share my favourite, crunch-free abs.  Some of these exercises may not be suitable for women with abdominal separation.  Abdominal Separation or Diastasis Recti (DR) is a separation of the rectus abdominus muscles into left and right halves and is caused by an increase in intra-abdominal pressure. The separation occurs at the Linea Alba which is connective tissue at the front of your abdomen.  As pressure increases, the tissue stretches and weakens to form a diastasis.  Pregnancy, posture & alignment, previous & untreated DR, repetitive crunches and genetics can also contribute to the separation.  

New research confirms that 100% of women have some level of separation present in the 3rd trimester.(Gillard & Brown 1996, Diane Lee 2013).   After a woman gives birth her body starts to heal & repair itself.  At FITMOM we recommend you do a self-assessment between 2 & 4 weeks post partum and again at 6 weeks.  Many  women continue to have a gap at 8 weeks post-partum. (Coldron et al 2008, Liaw et al 2011) If it is not addressed, the gap remains unchanged one year later.  

DR often presents itself as "mommy tummy" - where the abdomen protrudes and people often assume a woman is still pregnant.  You may also notice a coning or doming of your tummy, especially when you are lifting yourself up after lying down, 

Naturally a person would assume that the way to fix this problem is to resume traditional abdominal exercises, like crunches. Unfortunately doing so only makes the condition worse.  
If you are concerned that you have Abdominal Separation you should find a professional who can help you restore your Core. FITMOM fitness offers a Core Restore Workshop- either done privately or a small group.  Contact us today to book your session.

However, if you have addressed your abdominal separation, but you are looking for some crunch-less abs, here are a few of my favourites.

Standing monkey bends

Plank with leg swing- done best with a cheeky toddler/kid "motivating" you from below!

Down Dog Reach

Reverse Table Top Toe Taps- check out how the boys "helped"-lol

Staying cool

We have been waiting most of the year for it, and it has finally happened: the hot, summer weather has arrived!  Exercising outdoors in the summer months is what I love so much about the FITMOM program.  It's wonderful to be able to offer a fully functional outdoor fitness program for mom's and babies.  We all enjoy the sunshine and the great outdoors, but exercising outside also has it's challenges, especially when it is hot & humid.  So in celebration of the warmer weeks here are some great tips to help you keep your cool this July!

Stay hydrated. Remember to drink at least 1 big glass of water before leaving for class and do not forget water to sip during too.  It's best to avoid sports drinks and other sugary liquids, those options are better reserved for longer (>60 mins) & more intense workout sessions.

Wear light, breathable clothing.  Avoid wearing very dark colours as they attract the suns rays. Choose fabrics that have ventilation or moisture wicking technology that draws sweat away from your body.  Embrace shorts!  Long pants and lots of layers increase your chances of over heating.  Those squats and lunges are paying off  so show off those strong legs.

Shade is our friend, so I am always on the lookout for cooler spots for us to tuck into giving you and your entourage (baby) the opportunity to get out of the direct sun.  It's always good to remember to bring a blanket, towel or yoga mat to class to keep you out of damp grass or dirt. 

Go slow.  This is especially important if you are not used to exercising outdoors.  It takes your body about 2 weeks to acclimatize to the temperatures.  A sign that your body is adjusting well to the temperature increase is sweating sooner (remember, sweat is your body's natural way to cool itself) . Pacing yourself during your workout also ensures that you stay safe & comfortable.

When you need to cool off quickly try these tips:

• Pouring cooler water over your forearms can help to reduce your body temperature
• Place a cold pack/ or cold water bottle on the back of your neck
• Bring a water bottle to spritz your face and a fan to help cool you down

Warning signs to pay attention to when exercising outside include feeling dizzy, faint or nauseated.  If you experience those symptoms stop your workout immediately, seek shade or cooler temperatures and drink water.  Heat exhaustion and/or heatstroke can come on quickly.  Cramps in legs, stomach and arms should not be ignored and should be addressed to prevent further distress. The number one priority for addressing heat exhaustion is to cool the body's core temperature.,  The suggestions listed above are a great starting point, Seek medical attention if the symptoms persist. Exercising in groups/pairs in hotter climates is also a safety protocol, avoid exercising on your own in extreme temperatures.

Exercising in the great outdoors is a great way to change up your routine and keep things fresh, but you should always be cautious and aware of your surroundings and modify or adapt to your environment when necessary.

Here's to staying cool.  See you at your next StrollerStrength or FITWOMAN/FITMOM2Be class.