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Module:4

Let’s get working!

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Once her doctor to begin a fitness plan clears a new mother it’ll be time to come up with some beginner

workouts to ease back into working out. This module will focus on the anatomy of the female body

through exploring both the uterine and pelvic floor muscles, two muscle groups that are responsible for

how the female reproductive system functions as well as for how well a woman can bounce back

physically after childbirth. Focusing on toning the mid-section and side-area muscles of the abdominals

as well as basic toning of the arms, legs, back, and buns will allow women post-pregnancy to get a jump-

start on building muscle. Building and acquiring muscle post-pregnancy allows for new moms to shed

extra weight easier down the line when they incorporate cardio into their routines. Having muscle is the

best way to burn more fat over time; therefore, acquiring that muscle mass with basic toning techniques

will help women looking to drop pounds easily a few months post-natal with running and other cardio.

What you’ll learn in this module:

4.1 Uterine muscle

4.2 Pelvic floor muscles

4.3 Tone your tummy

4.4 General toning

4.1 Uterine muscle

As you already know quite well, the uterus, also called the womb, is a hollow and muscular organ of

the female reproductive system. The uterus is where the embryo and fetus grows during pregnancy

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to eventually be home to a baby. The uterus, in its non-pregnant resting state, is approximately the

size of a pear. It sits on an inverted angle within the pelvic cavity of the torso. In addition to its ability

to stretch and carry a full sized baby to term, the uterus is an incredibly strong tool that works to

forcefully expel the child through the vaginal cavity during pregnancy. The uterus has many parts

that all work as a system within a woman’s reproductive system and other systems of her body. The

exact location of the uterus is the mid-line in front of the rectum and behind the bladder. The lower

portion of the uterus connects to the vagina, acting as a tunnel whose muscles control what enters in

and out of the uterus. Sperm must bypass through this tunnel in order to fertilize an egg for

conception. For instance, when a woman has an IUD or coil inserted for birth control purposes, it

blocks the sperm’s ability to bypass this tunnel, prohibiting it from entering the uterus and traveling to

the center where fertilization occurs for the potential onset of pregnancy. This central uterine region

is called the “body” and its walls are made up of much thicker tissue than the rest of the uterus.

Those thick walls are what provide protection for the developing fetus. Directly above the uterus’

body is the dome shaped fundus portion, where the fallopian tubes reside. The fallopian tubes are

responsible for transporting the egg from the ovary to the womb.

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As anyone can see, the uterus is a complicated place that grows and protects life. With all the pieces of

the uterine system working together and in harmony, the conception, growth, and eventual birth of a

newborn baby is a natural blessing that can only take place with the help of the internal uterine tissues.

The perimetrium

The perimetrium is the external, outermost skin of the uterus. The primary job of the perimetrium is to

cover and protect the organs of the abdominopelvic cavity. The perimetrium creates a smooth, thin layer

of squamus epithelium to lubricate the surface and ultimately protect the uterus from experiencing

friction caused by various movements.

The myometrium

The myometrium layer of the uterus wall makes up the middle region and is responsible for housing the

visceral muscle tissues responsible for the expanding and contracting sensation felt during childbirth.

The smooth muscle located within the myometrium is no different in its function than smooth muscles

in other parts of the body where the proteins myosin and actin are produced. The percentage of actin to

myosin can affect a woman’s menstruation cycle as well as the contractions experienced while in labor.

The endometrium

Deep within the myometrium layer of the uterus lays the endometrium, which directly provides

support to the embryo and growing fetus. Made up of epithelial tissue, exocrine glands, and highly

vascular tissue, the endometrium allows for the reception of a zygote, otherwise known as a

fertilized egg, during the time of ovulation. If an egg reaches the uterus prior to becoming fertilized,

various blood vessels are triggered and begin to shed the uterine lining. Shedding the lining is

another way to describe menstruation, the 28-day cycle that results in women having their monthly

periods. This is why, when women experience “late” cycles, it becomes an indication that fertilized

eggs could have entered the endometrium, eliminating the necessity to shed the unfertilized egg

cells and uterine lining.

Often times, when we think about the muscles in our bodies we understand that we have control

over the contracting of them. We can lift weights, “flex” or muscles, and they are visibly recognized

for strength. The uterine muscles work somewhat differently. Aside from being hidden deep within a

woman’s body, your autonomous nervous system controls the contractions of these muscles.

Whether you like it or not, a uterus contraction cannot be stopped at will, it must be carried through

and endured, no matter the discomfort level for the mother. The best that can be done is to breath

calmly through the discomfort and attempt to relax the abdominal muscles, so that the uterine

muscles can expand and contract with minimal resistance and result in less pain for the woman in

labor.

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4.2 Pelvic floor muscles

It is quite astonishing how many functions in our body is a result of the muscles within our pelvic

floor, yet, not many people are knowledgeable about them or even what the pelvic floor is. Put

simply, the pelvic floor is a set of muscle structures that appear in the anatomy of both men and

women. In both sexes, the pelvic floor controls the bladder, intestines, and maintenance of urinary

and rectal functions. In women, it helps to protect the uterus and facilitate birth. Unfortunately, it isn’t

unheard of for pregnant women and new mothers to experience damage to the pelvic floor, which

results urinary incontinence. Urinary incontinence is the presence of an involuntary release of urine

from the bladder. This is a result of weakened muscles in the pelvic floor, and can greatly affect a

woman’s quality of life. Often, women who suffer from this condition are embarrassed by working

out, going for walks, excessive laughter, leaning down to pick up their newborn, or any other activity

that might facilitate involuntary urination. The good news is that as part of your post-natal care, you

can build up the pelvic muscles to be strong again through exercise if the mother can look past any

potential embarrassment during the process that the leakage is a shameful thing. The worst thing

new mothers can do for their bodies is just accept that the pelvic floor muscles are weak, and ignore

the need to work them out to tighten and become elastic once again. We will, throughout this course,

discuss the various ways to strengthen muscles in the pelvic floor. However, it’s best you understand

the individual muscles and their functions in the body first.

Superficial perineal muscle layer

This layer of muscle structures called the superficial perineal lays within the pelvic floor and is

responsible for controlling the anus and sexual function. This perineal muscle is located below the

urogenital diaphragm and located immediately between the anus and vagina. A common term for this

region of the body is the “taint.” During labor, perineal tears can occur within the superficial transverse

perineal muscle, or an episiotomy might be performed. An episiotomy is when the doctor needs to

create a larger opening for the baby to pass through the vagina, resulting in having to create an incision

by snipping the skin between the vagina and anus. After labor, the doctor will stitch it up and it will take

some additional healing time through resting at home. The perineal muscle is also responsible for the

sensations that come from stimulation to the clitoris, whose root is contained within this space. Other

muscles within this layer are called bulbocavernosus, ischocavernosus, and the external anal sphincter.

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Deep urogenital diaphragm muscle layer

The very thin sheet of stretched muscle that falls within the two sides of the pubic arch is called the

urogenital diaphragm muscle. With the combined work of the compressor urethra, uretrovaginal

sphincter, and deep transverse perineal muscles, the urogenital diaphragm acts as a sphincter to

close and contract the urethra for control of urinary flow.

Pelvic diaphragm muscle layer

Separating the pelvic cavity from the perineal region directly below, the pelvic diaphragm layer of the

pelvic floor supports the pelvic viscera (pelvic region extending from the abdominal region), resists

increases in intra-abdominal pressure, and helps aid in micturition (fainting after urination).

Understanding the anatomy and function of the muscles within the pelvic floor can be eye opening to

new mothers so that they understand that the functions of their bodies are not only normal at this

time, but also understand how fragile the internal muscular regions can be if exercise is performed

too rapidly or too intensely. If any issues occur within the pelvic floor muscles, such as weakening,

tearing, or not performing functions properly, one must see their doctor because they’ll be

experiencing vaginal and/or abdominal pain. Working toward your fitness goals, working the pelvic

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floor muscles is a good place to begin to repair those weakened muscles and provide a foundation

within your core that will help with future, more intense fitness endeavors.

4.3 Tone your tummy

Now it’s time to focus on the one area that is on the minds of new mothers everywhere: the tummy.

Nowhere is the post pregnancy transformation more obvious and visible than in the stomach, and it

is the one area that all mother want to work on most. Pregnancy affects much of the body, but it

greatly expands the stomach, and after childbirth women are left trying to tone the excess stomach

that is left over. As we have discussed, there are plenty of other areas where exercise and health

are extremely important in women who have just given birth, but in this section, we will focus on the

biggest problem area for most mothers. Before we discuss actual exercises, though, it bears warning

that these exercises should only be done when your body is ready. Check with your doctor and pay

attention to the signals that your body is giving you while you are performing them. That being said,

here are some great exercises that will help you turn your post-pregnancy body back into your pre-

pregnancy body:

Pelvic tilt: If you delivered your baby through a C section, you should wait a little while before

attempting this exercise. Lie on your back with your feet flat on the floor and your knees up. Place a

pillow under your hips and another between your legs. Inhale, and then when you exhale, draw in your

abs and tuck your pelvis under while squeezing in your gluteus and doing a Kegel. Hold this position for

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a few seconds, and do about 10 reps. This is a low impact exercise that will work your lower abs and

pelvic region.

Pelvic bridge: Once again, lay on your back with your knees up. This time, though, you are going to

draw your abs in as you slowly raise your pelvis. Then, slowly lower yourself back to your starting

position. You should do about 10 reps of this exercise, and it will work outyour entire core, as well was

your pelvic region.

Heel slides: This exercise also requires you to start on your back, but this time stretch your legs out.

While keeping your pelvis in place, slide your left heel along the floor up to your buttocks (or as close as

you can get it).Then, contracting your abdominal muscles, slide you heel back into position. Repeat this

exercise with your right foot, remembering to contract your abdominal muscles as you breathe in and

out. This is another great exercise that works both your lower abdominal muscles and your pelvic

region.

Towel pulse: This is a modified crunch that is easier for women to perform after giving birth. Lie on

your back with your knees in the air and feet on the floor. Wrap a towel around your shins and grab each

end in your hands. Now, pull the ends of the towel and use your abdominal muscles to lift your

shoulders up off the floor. Hold your position and contract your abs, and then release. This exercise

works all of your abdominal muscles and should be done in reps of 10.

Single leg stretch with towel: Grab your towel again and get into the same position as the last

exercise, except lift your legs up and position them so that your shins are parallel with the ground

this time. Place the towel against the top of the knee of one leg, and grasp each end. Press the

towel against your leg to create resistance as you lift your shoulders off of the floor. Release your leg

from its position and lower your shoulders back down. Repeat this with your other leg, for 5 reps

each.

Mini crunch: This is not the same as a crunch, but the position is the same. You can choose to do

this with your legs in the air (like a traditional crunch) or with your feet flat and your knees up (like a

traditional sit up).You will not go into a full crunch movement with this exercise. Instead, lift your

shoulders off the ground just enough to feel resistance, and then hold the position for 5 to 10

seconds before lowering them in a controlled manner. You should do about 10 reps of this exercise.

Plank: Start on your stomach, with your forearms to the ground. When you begin the plank, you will lift

yourself up onto your forearms and toes. Hold the position for 30 seconds (try to work up to 1

minute).This will engage all of your abdominal muscles and give you a good workout.

Side plank: This is the same as a regular plank, but you will be on your side. Lift yourself up onto one

forearm and the side of one foot and hold the position for as long as you can hold a normal plank. This

works your oblique abdominal muscles more directly.

Seated knee abduction with band: Sitting on a chair or an exercise ball, bring your knees up and wrap

a resistance band around them. Press your knees against the band as you activate your abdominal and

pelvic muscles. Try to do 10 reps or so of this exercise, and keep a consistent rhythm.

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Squat: Stand with your knees slightly bent. Make sure that your back stays straight throughout this

exercise and that your butt stays above your feet. Keeping your knees bent and your back straight, lower

your butt down to the floor (or as close as is comfortable for you).Repeat this 10 times (or as many as

you are able to do up to 10).Be sure to keep your form with this exercise, so you don’t put unnecessary

strain on your back.

Reverse crunches: You won’t do a full reverse crunch during this exercise. Lay flat on your back with

your legs stretched out. Keeping the entire top half of your body on the floor, lift your legs, keeping them

straight, up until they are at about a 45-degree angle. Repeat this exercise 10 times (or as many times as

you can).

Once you are able to create an exercise routine for yourself that integrates these exercises, you’ll

start seeing significant changes in your stomach. Remember, though, that the road to full recovery is

a long one, so don’t expect miraculous results overnight. Plan your workouts ahead of time, and be

consistent with your scheduling, and you will be very happy with the results.

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4.4 General toning

The abdominal muscles are often the primary focus for women to get their pre-baby bodies back into

shape. However, anywhere you can gain muscle during this time will benefit you later on down the

road when you start to adapt to a more active lifestyle that includes cardiovascular exercise. The

difference between any people who begins a cardio regimen that loses weight versus a similar

individual who struggles with weight loss usually falls within their muscle mass ratio. It’s no myth that

muscle helps to burn more fat; therefore, by working to tone your full body you can begin to tone

your various muscle groups, build muscles, and burn fat even when in a resting state. Just to

rephrase, you can burn more fat just by sitting when you have muscle mass versus when you do not

have significant muscle growth. This is in no way to say that a woman should be looking to bulk up

or engage in heavy weight lifting post-baby. In fact, the idea that lifting weights will make women

bulky is somewhat of a myth. The truth is that by incorporating light weight training to tone your

muscles, you’ll boost your metabolism, have more energy, and after the 6 to 8 week time frame

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passes where you can finally pick up the pace a bit with your fitness goals, you are more likely to

see the pounds melt away. Thanks to these great toning tips early on, you’re laying the foundation

for easier weight loss, better rest, higher energy, and more fulfilling workouts.

Arm toning

Aside from the tummy and butt, the next most complained about body part for weight accumulation

post-birth would be the arms. It’s one of the most easily photographed areas of a woman’s body, and the

difference that can be made visually with some simple toning can be astounding to a woman’s

confidence. The great thing is, where it might take time to feel up to working that tummy or rear end,

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you can easily tone your arms while stationary, sitting and watching television, or when the baby naps

and you’re tucked away in your own bed. Here are some great ideas for arm toning moves to help new

moms look and feel great. For each of these moves, use 2.5lb. to 5lb. hand weights to begin.

Bicep curls – seated with a weight in each hand, curl at the elbow, bringing the weight toward the

shoulders and squeeze the bicep muscle; bring weights down to starting position and repeat. Begin with

3 sets of 5-10 repetitions or until you feel you need a break.

Overhead triceps curls – with one 5lb. weight in both hands, bring hands overhead and bend your arms

at the elbows backwards behind the head to work the triceps muscles; strengthening these muscles will

tackle that unwanted underarm fat by making your arms appear more slim and toned.

Lateral lifts – either standing or seated on the edge of the bed or chair, raise each arm to the sides to

align in a straight line with your chest; pause, and lower. This sounds like a simple move, and it is;

however, if you use weights that are too heavy, it will be easy to strain yourself and potentially harm

yourself, so keep it light and keep your pace and repetitions slow.

Front lifts – just like lateral lifts, except your raising your arms chest height in front of the body. You can

perform several repetitions with light weights, within 3-5 set increments daily or every other day.

Back toning

The deltoid and other back muscles frequently get overlooked when putting together a workout routine

to sculpt and shape the female body. Yet, the back muscles can provide a lot of needed support at this

time when your body feels like it’s been put under a lot of stress (because, let’s face it – it has!) Don’t be

afraid to pick up those same weights used and perform some of the following easy to do exercises that

will promote good posture and strength for a healthy back that will allow you to run around with your

baby and more easily bend down to pick the baby up without straining. The toning of these muscles will

make regular daily movements easier on your body overall and set a great foundation of strength for

when you’re looking to kick up the workouts in the future.

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Deltoid back squeeze – kneel on the floor with your legs tucked underneath your bum; slightly lean

forward, keeping your neck and head aligned rather than bent forward. If, for any reason, you feel pain

or strain on the abdominal or pelvic region, you can do this move standing up or seated on the bed. If

pain still persists, stop and try again after the region has further healed. If you feel comfortable and are

able to move on, bring both arms behind you at either side, with weights in hands and palms facing up.

Squeeze the weights together, so they almost touch, then move back to your resting position. Attempt to

do 3 sets of 10 repetitions for great muscular back results.

Lower back stretch – laying face down on a mat on the floor, keep the body elongated and stretched out,

arms bent and hands face down on the floor right above your shoulders. Press through your hands,

keeping your pelvis and tummy grounded on the floor, but lifting the head, neck, and shoulders up,

keeping aligned and straightened. Your lower back will feel a great stretch that will alleviate irritation

and pain from birth as well as from the strain of caring for your new baby. Hold the stretch for a few

seconds, and rest by brining the arms back down to the floor. Repeat several times for relief, a great

stretch, and a move that will keep your back muscles alert and awake.

Legs and rear-end toning

Tackling the lower body can feel like a challenging feat, especially when a new mom isn’t quite as

mobile or agile as she was before the baby came along and before 9-months worth of being

pregnant. Between swollen feet, a sore back, and weak abdominal muscles, doing squats and

lunges are likely months away. However, that doesn’t mean that the leg and derriere can’t be toned

during this time, allowing muscles to become engaged and more easily adaptable when you are

ready for the more intense leg and butt workout later on. With just a yoga mat and a few minutes a

day, you can easily start tightening, perking, and toning up this lower body region.

Step-ups – aside from walking, these are the most basic and approachable way to incorporate some

light cardio back into your life. Whether you have a stepper or just use the bottom step on the stairs in

your home or porch, step up and back down with the left leg for 12 repetitions, and then repeat with

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the right leg. Your butt and legs will be woken up and activated for movement and general, simple

toning of your muscles after resting for so long.

Leg lifts – tackle the butt and legs at once by performing single sided leg lifts. Kneeling on a mat with

your hands planted in front of you, extend one leg behind you at a time and lift up to form a straight

line with your body. Repeat the same leg for 12 repetitions, then move on to your other leg. For an

alternative, more challenging form of the same exercise, lift one leg, bend at the knee, and perform a

crunch motion with your bum, to tighten and tone that nether region.

Side leg lifts and inner thigh lifts – Standing straight up, use a chair to balance yourself and hold onto

the top of it. Lightly lift one leg to the side, outward, working the outer hip region. To do a similar

move for the inner thighs, lift the leg exteriorly, then bring in toward the center of your body and

extend back out. Do 1 set of 10 exterior (outer leg, hips) lifts for each leg, then 1 set of 10 interior

(inner leg, thighs) lifts for each leg to complete a full cycle of moves.

Working out your post-baby body can feel overwhelming and like you have to take a lot on at a once;

however, with a little patience and understanding that you can achieve great definition and toning

through baby steps, simply incorporating a handful of these moves into your daily routine will all you

to feel better, look healthier, gain muscle, and burn more fat for a slimmer, more toned you.