Show Notes: Tracey Mallett Talks About Moms and Core Strength

Here are some of the highlights of this week’s show with fitness expert Tracey Mallett.

Tracey Mallett is a professional dancer, international fitness expert, Pilates instructor, expert at baby center.com, and created many DVDs on pre and post-natal health and fitness.

Changes in the woman’s body throughout pregnancy can cause many things to take place. Our inner core muscles (especially after several births) can separate and stay that way after birth.  The classic crunch just won’t cut it!

Tracey explains in simple terms what we can do everyday to regain our inner core strength and get our abs back.

Core strength is important for

• Back stability (to avoid low back pain during and after pregnancy)
• Getting strong again and looking good in your clothes
• Especially for a healthy birth as well as after – abs are pushing muscles!

Tracey explains that simple movements relying on breathing, pelvic exercises, and in small increments throughout the day can improve our health in the long run.

Core strength training techniques include:

• Exhalation and drawing in
o Inhale drawing in rib cage; exhale toward back of spine, pulling pelvic floor up.

• Towel technique-“Closes  close abdominal separation”
o Lye on back, bend knees, place towel underneath back across abdominals
o As you exhale towel tighter across mid section
o Do for at least ten to fifteen reps a day.

• Incorporate Kegal exercises at least 40 times a day.
o Sets of slow increments 10 seconds at a time – these help prevent bladder leakage later on

Tracey recommends boosting the metabolism by
• Eating small meals throughout the day
• Exercising in smaller increments, even 6-10 minutes at a time. Avoid “all or nothing” thinking when it comes to fitness!

She has a new book coming out in January called “Sexy and Fit” with 6 minute exercise routines for busy Moms.