October 15, 2014 By CassandraCongratulations, you had your baby 3 months ago (or maybe 3 years ago) and now you’re wondering, “How do I get rid of my baby bump?”, as Jennifer Garner calls it.
Most pregnancies result in some degree of diastasis recti, a separation of the rectus abdominis, the 6-pack muscles. The TVA is the deepest layer of abdominal muscles and runs between the ribs and the pelvis, horizontally from front to back. To begin, lie on your back in a hook-lying position and gently place your hands on your lower belly.
Begin your exhale to activate TVA , then hinge right leg up until knee is over hip (90? hip flexion). Lower one leg back to starting position without losing TVA contraction or bobbling your pelvis. Begin on all fours, hands directly below shoulders, knees on floor & hip width apart, with shoulder blades pulled back and down in neutral position. Engage deep abdominals and extend ONE leg back and place toe on floor, slow and controlled, extend the other leg back and plant toe on floor so you are now in a “plank” position.


Maintain neutral hip position and keep head in natural extension of the spine through entire exercise. These corrective exercises are an integral part of AMC’s structured “From the Core: Postnatal Recovery” class, and BRAND NEW in 2015 – Post-Baby Body Express Training program. The two main causes of the baby bump is an abdominal wall separation, also known as diastasis recti, and belly fat.
This muscle separation can lead to a post-pregnancy pooch that will not go away on its own, even if you lose all the baby weight, and have been workout out like crazy. The following exercise may provide you with another way to feel the action of this stabilizing muscle.
The goal of this exercise is to maintain neutral spine position, (avoid letting your pelvis tilt), and keep abs engaged so belly doesn’t ‘pop’ up. Our exercises are focused on activating and strengthening moms’ deep abdominal muscles to have functional strength to take on parenthood and to flatten post-baby bellies!
The good news, both of these issues are correctable and entirely within reach of every mom.


The downward movement of the diaphragm muscle enables your lungs to take in more air, which will likely facilitate your ability to feel your TA muscle during the exhale.
By placing your hands flat on lower abdominal area you will sense any popping or bobbling in belly and pelvis. Keeping deep abs engaged, slowly return one knee back to starting position, and the other knee. If you are a Chicago mom and need more guidance in your postpartum workout routine visit our website to learn more about our classes and personal training. The most important step in flattening and firming post-pregnancy abs is engagement of your deep ab muscle, the transverse abdomins (TVA); it’s your natural corset.



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