The head will be engaged in neutral position too.ĭraw in the transversus and breathe out at the same time (in through the nose and out through the mouth) then rest. ![]() If, by the end of the first week, you are able to hold all three planks for 20 seconds then you move to the next level.įace down on a mat, toes on the mat, forearms on the mat, body lifted up off the mat into a neutral spine position. So take it one stage at a time and before you know it, that flat tum will be back.Īim for a set of three planks, detailed below. Hold the first plank position for 10 seconds, the second 15 then 20 seconds for the third. However fit you were pre-pregnancy, you do need to start at level 1. The plank is a brilliant exercise to as it very specifically focuses on the transversus and there are many levels to work your way through. The only way to work this particular muscle is to hold it in: drawing the belly button in towards the spine. Once the baby is born the transversus can return to its original state with the correct exercise. ![]() The transversus abdominis muscle - which runs from the belly button round to the back of the spine - expands during pregnancy, allowing the baby to grow and move around. Question: I’ve just had a baby and I want my flat tummy back - how do I go about it?Īnswer: The body is so wonderful. In the first of our regular fitness advice columns, the couple behind Living Retreats - sports psychologist and nutritionist Jo Gray and personal trainer Luke Gray - answer your work-out woes.
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