Belly Flab Anyone?

The after pregnancy belly is less than desirable.  Especially this close to swimsuit season.  So how do I even begin to get those summer abs?  Start from the inside and work out!  If you're struggling to get your abs in shape, you have to start with your Transverse Abdominus muscles.  These are the muscles that act as a girdle.  They wrap around your sides to the back and they work to "suck" everything in.  If these muscles are not in shape, then your Rectus Abdominus muscles will not give you that "six-pack."  The TVAs also support your back and help prevent injury.

So how can you strengthen your TVAs?
The TVAs are the muscles that you tighten when you "hold your core."  The easiest way to start strengthening your TVAs is to do exactly that- hold your core.  You can do this all day long.  You should especially hold your core when doing more physical activities such as walking, running, yard work, etc.

How do you hold your core?
Try this:  Lie on the floor on your back.  Bend your knees so that your feet are flat on the floor.  Slightly tilt your hips down and feel your lower back press into the floor.  Imagine that your belly button is pushing into the floor.  Put your fingers on your abs and feel for your TVAs (they'll be underneath the top layers).  You should be able to feel them contract (they should feel hard).

You can also do this standing up by tilting/tucking your hips under and pulling your belly button into your spine.

No matter what abdominal exercises you do (plank, crunches, etc), make sure to pull your belly button into your spine to engage your TVAs.