Finally hit 28 weeks. The first 25 weeks seemed to go by fast, but now time seems to be slowing down. Common August! Are you here yet?!!
We registered 2 weeks ago for our baby shower and it was slightly overwhelming, however after doing lots of research I actually kind of know what some things are and what they do. I'm sure I'll have a rude awakening when I am actually in the moment and discover 1/2 the stuff I don't need (so I hear). I'll keep you posted. I will say that one of the things we are super excited about is the stroller! We originally had our eye on the Britax B- Agile, but after finding out it was going to be discontinued where we registered, we switched to the Graco Modes- which is awesome! It is great for the "on-the-go" mom. It's light weight, can break down easily and is great for traveling! I highly recommend checking it out! OK, let's talk abdominal now. I have been getting a lot of questions in regards to abs and what happens to them when you're gestational and postpartum. For those who aren't familiar with the term, diastasis recti, it is a common condition that can occur during pregnancy in the abdominal region. Basically what it means is the abdominal wall can separate because of all the stretching that occurs during pregnancy. Don't freak out- it can go back together as long as you do the right things! I repeat, as long as you do the right things! I have had clients who have had children as long as 5 years ago, and still have the separation in the abs. It's all about precautionary movement and therapy postpartum. So take note! What causes diastasis recti? Diastasis recti can be caused by a number of things: the size and amount of babies, placenta size, amount of fluid (amniotic), number of previous pregnancies, amount of weight gain, length of torso and the strength of your abdominal muscles pre pregnancy. Women with stronger abs pre pregnancy are usually more resistant to this condition (so if you aren't pregnant, do some planks!). You can test out your abdomen by lying flat on the ground with knees bent and feet flat on the floor. Place two fingers in the middle of the abs below the bellybutton. Crunch up slowly. If the 2 fingers (or more) can go between the abs, then your abdominal most likely split. If this is the case, avoid doing any abdominal exercises on the floor and rotational exercises (as this could split them more). However, you can still work on your abs by creating a "splint" for your torso while preforming the crunch. Take a towel and put it under your back. Have two sides stick out and grab those two ends with both hands over the bellybutton. Try crunching up while pulling on the towel. Repeat 15x. This will help support the abdominal wall, muscles and the linea alba (the fiber that runs between the abdominal). Post pregnancy diastasis recti is less of a concern because there is no baby pushing on the abdominal wall. However, it can still be something that women experience. If this is the case, work on increasing your deeper abdominal muscles such as transverse and obliques. Do this every day and eventually your core will become stronger! Hope this was helpful for my pregnant ladies out there! It is always a good idea to be fit and stay fit before, during and after your pregnancy, for this and many other reasons! For questions on exercises or what to eat while pregnant, please email me at [email protected] Cristina
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AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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