Postnatal flat tummy plan – get rid of your mummy tummy and skin flap!

Easy and effective daily plan to flatten your mummy tummy and get rid of the pesky skin flap!

Chances are that your new flabby tummy is one of the things you are most shocked about in terms of changes to your body after having a baby. Fear not! It is perfectly normal to still look pregnant for a while after you have had your baby, and be able to grab a handful of squidgy belly! The first thing you need to think about post-birth, before you start exercising your abs, is how your tummy has responded to pregnancy and birth.

For more information and my fab flat belly plan for new mums click here

My app PregnancyFit 250 is live on the apple App store!

I can’t believe it – after months of hard work writing and developing the app it is now live for everyone to buy around the world! I wrote the app to be a useful tool for women in pregnancy; not just about exercise (although there are tons of tips about exercise!) but also about making sure you are getting all the right elements in your diet, you know what is going on with your (often strange) body and are mentally and practically prepared for the challenges ahead. I hope you like it and share it with your friends. More detail below…..

All the information you need for a fit, healthy pregnancy.

This pregnancy app gives you a daily tip, fact or snippet covering EVERYTHING you need to know about exercise, diet, staying sane, lifestyle and your body during pregnancy. You can view one a day, read them all in one go, search for something you are interested in or browse by category. Most tips are related to that point of your pregnancy, some are just plain interesting!

Includes:

  • what types of exercise are safe during pregnancy, including classes, types, equipment and how much you can do safely
  • exercise ideas
  • what you should and shouldn’t eat
  • common ailments and advice
  • what to expect from your changing body
  • lifestyle tips
  • recommendations for health, fitness and nutrition
  • postnatal advice
  • ideas to calm your mind
  • tips about labour and birth
  • practical tips
  • five myths busted

Tips are divided into five categories:

  • Body and common ailments
  • Exercise and fitness
  • Diet and nutrition
  • Headspace and wellbeing
  • Lifestyle and practical

You can read what a Midwife of 20 years said and see some example tips on the app page.

How do New York women work out when they are pregnant?

Check out how New York women stay fit when they are pregnant!

It’s great to see loads of different activities for pregnancy! The only thing I don’t agree with is:

“Core work is fine until you can start seeing your belly pop out, which can happen anywhere from the 8th to the 20th week of pregnancy. A protruding stomach when working your abdominals increases the risk of injury, including hernia.”

You should not be doing sit-up style exercises after trimester one of pregnancy, but you should work your core throughout your whole pregnancy doing things like ab sequeezes and other core strengtheners. The 3-plan has perfect exercises for every stage of pregnancy and postnatal recovery.

 

 

Think you’ve got no time to exercise as a mum? Try a HIIT!

Being a mum is very hectic and busy! You’ll be in a whirlwind of bottles, washing and poopoo (and loving every minute of course!) I designed the 3-Plan to be a flexible way to fit in your toning exercises; you can do it in 10 minute chunks and focus in on your problem areas if you are short of time.

But what about cardio?….

Chances are you’ll have a few wobbly areas, so will want to get stuck into some cardio to burn calories and shift a few pounds. Chances are that you won’t have time to pound the treadmill or hit the gym for hours on end! Research is now showing that interval training and more specifically ‘High Intensity Interval Training (HIIT)’ is super-effective at fat burning in a much shorter time period.

A note of caution though – it’s intense. Not something to try until you get the all clear from your doctor after having your baby; maybe even wait until 12 weeks after until you have recovered some base cardio fitness, but steadily building up the intensity and duration of your workouts.

Start with something like this: 30 seconds high intensity exercise (running, cross trainer, bike etc) then recover for 90 seconds (‘tick over’). Repeat 5-10 times.

Once you feel you can handle this, try reducing your recovery time until you are doing 30 seconds work with 30 seconds rest. Alternatively repeat more times (or both progressions!)

You won’t have to do this for more than 20 minutes for a really effective workout. The key is to go flat out during your interval ‘work’ periods. If you don’t then you are just kidding yourself.

Once you feel you are back up to full fitness and really want to push yourself you could also try some Tabata intervals:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat 8 times

This is only 4 minutes, but if you do it properly you will really feel it and it is super-effective at fat burning.

Remember – these programmes are not for beginners and not for very new mums. You know your body so be sensible. You can also use intervals to work with weights/bodyweight exercises to mix up your routines a bit (press ups, squats etc). Once you are ready for action HIIT will give you quick results in a very short period of time – sounds like a win win to me!

Read more about the 3-Plan.