Strengthening Abs Post-C-Section: What No One Talks About
Core Connections with Erica Ziel
Release Date: 12/05/2023
How You Can Relieve Tight Hamstrings Through Strengthening
Core Connections with Erica Ziel
Movement Observation: Tight hamstrings are often a result of weakness, not strength. Lemme explain—better yet—lemme give you an example… When you get done with a long run or walk, your hamstrings feel incredibly tight. You might think it's because they're strong, but oftentimes this tightness is due to weakness in the hamstrings, which are compensating to keep your pelvis stable and your body upright. Now, I’ve been working with many clients who experience low back pain and pelvic floor issues, and I noticed a common pattern that weak hamstrings lead to tightness...
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How to Break Free from Painful Movement and Start Trusting Your Body When You’re Afraid to Move
Core Connections with Erica Ziel
Do you ever go to move and notice your body resisting the movement? Almost like your body put the brakes on and was like, “Woooah, I don’t know if I like this movement.” Let me tell you why this is happening: your past experiences are shaping your reality or what you believe to be true. It’s your body’s way of protecting you from the pain you are afraid of (even if you’re not experiencing any pain!) This anticipatory reaction can keep you stuck in a cycle of fear and limited movement which could result in MORE pain. Understanding this can take you...
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Healthy Kids, Happy Kids: How to Use Integrative Strategies for Better Health Outcomes with Dr. Elisa Song
Core Connections with Erica Ziel
Have you ever wondered what truly drives your child's health and wellness? (like using integrative strategies over conventional?) Because I have… In fact, that’s just one of the many, MANY reasons I couldn’t wait to have this conversation with Dr. Elisa Song, creator of Healthy Kids, Happy Kids. Because when I say Dr. Song has transformed the landscape of pediatric health… well, just wait until you listen. But that’s not all. In this episode, you’ll learn about the importance of gut health, how to support your child's immune system naturally, and the critical...
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Unlocking Skin and Gut Health Secrets Dr. William Davis
Core Connections with Erica Ziel
Can I be real with you for a moment? I mean, you listen to the podcast already so I know you and I are virtual friends. Okay, here I go: I'd rather nourish my body from within than rely on quick-fix solutions that don't last. And that’s the kind of lasting wellness that I wish for you, too. In this episode, and I had a conversation about how transforming your diet and gut health can lead to radiant skin and overall better health so you can feel and look your best every day. Click play to hear all of this and… (00:03:46) How an unexpected lesson from...
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The BEST Strategies to Overcome Setbacks with Sean-Michael Doty
Core Connections with Erica Ziel
This is going to be hard for you to hear… Setbacks are invaluable opportunities for growth and development as you step towards success. (Yelling this from the rooftops!!) As a pre and postnatal exercise specialist who helps women heal their bodies from pain and dysfunction, I gained so much perspective during this conversation with Sean-Michael Doty. Whether you’re an athlete pushing through challenges, recovering postpartum, or simply striving for a healthier lifestyle — this episode is for you. In this episode, you’ll learn practical tips for navigating...
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Finding Acceptance in Your Diagnosis to Heal with Megan Evans
Core Connections with Erica Ziel
Wanna know the most important element in healing a diagnosis or symptom? … Acceptance. … And then it’s befriending it. … And then it’s communicating with it. Here’s the thing: I know (I know, I know) that acceptance FEELS very challenging… and that’s why people resist it. But it’s necessary. And one of my favorite examples of this is Megan Evans, founder and creator of The MS Stage and The MS Stage Method. When she was diagnosed with MS, she resisted accepting her diagnosis for 14 years. Then, she hit rock bottom. She decided to...
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STOP Doing Crunches to Strengthen Your Core
Core Connections with Erica Ziel
Harsh reality: Crunches are doing more harm than good. That's not what you're used to hearing, is it? But the good news is that there's a better way to strengthen your core. (Just like anything else with movement, eh?) And because I truly (TRULY!) care about you and your well-being, I’m sharing all of the reasons why you should stop doing crunches. Grab your coffee, it's about to get real... Because, in this episode, you’ll learn why traditional crunches can lead to pelvic floor dysfunction, back pain, neck pain, hip pain, and an imbalanced core and how...
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The Mindset to Embrace When Prioritizing Movement Postpartum with Amber Marker
Core Connections with Erica Ziel
There’s something we must do when healing postpartum. Shift our mindset about movement and results. Here’s the deal: as new mothers, we find ourselves juggling countless responsibilities while neglecting our own well-being. That said, prioritizing movement postpartum is not about getting back in shape but rather reclaiming our strength, confidence, and sense of self. Ok, so how do you do this? That’s what Amber Marker, founder of Declan + Crew and As You Are Cycle + Lagree Studio, broke down for us on the podcast. In this episode, you’ll hear our...
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MTHFR and Pregnancy: What Women Need to Know with Dr. Ricardo Miranda
Core Connections with Erica Ziel
Can you imagine unraveling the mysteries of your health with just a simple genetic test? (Yes, it IS possible!) This actually happened to clients Dr. Ricardo Miranda (aka the “pioneer of MTHFR genetic mutation research” and CEO of MTHFRdoctors.com) has worked with. But before Dr. Ricardo started revolutionizing genetic health, he had an interest in longevity and an understanding that our DNA is not our destiny. Today, he uses the knowledge he gained to help individuals, especially women planning pregnancy, struggling with infertility, and dealing with hormonal...
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How Pilates Relieves Back Pain
Core Connections with Erica Ziel
Ladies, her jaw was on the FLOOR. No back pain? After one Pilates session? It all started when I was in college, I became a certified Pilates instructor and witnessed how movement can heal the body... I then moved to California where I studied STOTT Pilates. It led me to create online courses, Knocked-Up Fitness, Core Rehab, and Core Studio, with my unique training techniques. It was something I knew was a definite need in the women’s fitness industry. And I'll tell you what, opening my Pilates studio has shown women that back pain isn't normal...
info_outline“Erica, what are the best exercises for your abs after having a C-Section?”
Ahh, a question I’ve gotten countless times since I started Knocked-Up Fitness in 2012.
And this might come as a surprise…but the answer doesn’t have to do with your abs. In fact, depending on where you’re at, strengthening your abs post C-Section starts with understanding how to heal scar tissue (meaning increasing blood flow to the lower portion of the deep core).
Now you might be thinking… ‘but how do I even get started getting rid of the numb feeling, or better yet, how do I get my abs back to the way they were pre-c-section?’
I got you. In this episode, I’m sharing my advice for getting feeling back in your scar, insight into the pelvic floor’s role in strengthening your deep core, and my favorite movements for improving the function of the c-section scar and strengthening abs.
Click play to hear all of this and…
[00:49] The question I got asked about post-C-section abdominal challenges.
[02:41] Why traditional approaches to ab exercises hinder healing post-C-section.
[03:34] The understanding of fascia's role in the deep core (and the body).
[05:27] The connection between the pelvic floor and deep core for effective core strengthening.
[07:16] How relaxing and releasing your body will make you stronger.
[11:09] Manual Techniques and gentle massage to awaken the core through breathwork.
[15:50] The movements I recommend to improve scar function and strengthen the abs (aka deep core).
[18:46] How to prepare for a C-section to enhance postpartum recovery.
[21:22] The role digestion and nutrition have on core strength.
Wanna have a daily workout schedule to stay active during pregnancy? Safely and effectively strengthen your deep core with my Knocked-Up Fitness Membership.
For full show notes; visit: https://www.ericaziel.com/blog/300