Hello, and Happy Mother’s Day from La Jolla Sports Club
Whether you’re a new mom, a grandma or a 42yr old guy, you’ve spent some time time baking in the womb. During that time, you, the little bundle of joy, created a lot of space. That space led to lower back pain, some diastasis recti and a lot of I HAVE HOW MANY DAYS LEFT?! So, what do you do about it?
Your core is more than just the magazine-cover-six-pack, it’s the muscles that encompass your midsection, back and hips. When you’re pregnant (or belly-heavy), your abs extend and weaken, leaving the back muscles to literally carry the load. Let’s check out some exercises for a post-baby body, to bring that belly in and / or alleviate lower back pain.
But first! SCIENCE!
The core is comprised of four layers, the bottom of which acts as a girdle, so the stronger that is, the better your back will feel. The next two layers are the internal and external obliques, which help facilitate walking and running, so keeping those strong will help offset asymmetry and imbalances all over our body. The final layer is what you see most people trying to strengthen, which can actually lead to said imbalances and back pain (visualize: if your front muscles are asymmetrically tight and strong, that will pull you forward, which puts additional stress on the lower back).
Your path to the sexy inner core you’ve always dreamed of!
You’ve seen La Jolla Sports Club Personal Trainers putting themselves and their clients through a range of core exercises, but there are probably some you see more than others. Let’s check out a few of those (note: if you have any questions on form, don’t hesitate to grab one of the Personal Trainers):
Plank: One of the best go-to core exercises. If you’re a new mom or a beginner to planks, you’ll want to start with an incline plank to avoid undue stress on the body. Too easy? Check this out for a ton of great plank upgrades and variations.
Half kneel cable chop:
This is a GREAT exercise to strengthen the lower back. Variations on this include (SLOW) weighted and unweighted repetitions and isometric holds (15sec, 30sec, one minute [!]). Go face-up and hold for a killer deep-core workout!
Half kneeling cable lift:
We could spend days on core exercises, but these are some of our favorites, so master these moves and you’re on your way to the sexiest inner-core in La Jolla!
Again, if you have any questions on form, health or general wellness, feel free to ask one of your La Jolla Sports Club Personal Trainers. Until next time, HAPPY MOTHER’S DAY!
// Your La Jolla Sports Club team