By: Bethany Learn, Founder of Fit2B Studio, LLC
It gets lost in all the hype and hullaballoo of shredding workouts and blasting buttocks routines, this simple breath… But isn’t that where life began? When the Creator and Sustainer pressed lips to Adam’s and shoved air into newly rising lungs and belly, and then Adam exhaled, belly growing smaller, eyes opening, core activated, senses aware. It’s all so beautiful and simple, really, yet we miss it with our planking and crunching to contain what spills over and bursts seams. The gorgeous, refreshing, redeeming truth is that all you need to restore your core is the basic belly breath.
Try this: Put your hands on your stomach and inhale, relaxing your stomach, feeling it move outward. Then exhale, breathing your air out while contracting your stomach inward, hollowing your belly-button and anchoring your rib cage. You might have hunched forward when you pulled your navel in, or you might have raised your shoulders or tightened your hips and thighs. Take another belly breath and try to flex inward on the exhale WITHOUT curving your spine and hunching, without flexing anything else. Close your eyes and focus on your core, taking as many of these breaths as you’d like. Stop when you feel fatigued in your lower back and deep core. At first you might only be able to do a few before “feeling it” which tells you the muscle is tired.
That breath you just enjoyed flexed your transverse abdominus (TA) which is like your “seatbelt” or “corset” muscle. Some call it the God-Given Girdle. The TA “transverses” your whole middle, originating in your lower back and connecting via the linea alba to your other ab muscles. When it is actively used to support your spine and maintain organ position, it can alleviate symptoms of many issues such as chronic lower back pain, bloating and bowel issues, stress or urge incontinence “leaking,” and it can also prevent and reduce diastasis recti injuries, a common condition where the two sides of your abdominal muscles separate due to internal pressure that damages the connective tissue of your abs.
The power and healing nature of this deep, large core muscle is often overlooked, but Fit2B™ Studio, my online family-friendly fitness site, has made a mission out of raising awareness. The transverse abdominus is worked into every routine, and our TummySafe approach avoids crunches, situps and full prone planks while you’re learning to breathe and put your body back together. It’s very unique, but it all centers around the basic truth that the breath was given to us for life – not a just-wandering-around life, not just crazy-sweaty-beat-yourself-up life – but for a full, abundant life that strengthens your arms for your tasks, enabling you to rise and care for your family with confidence.
If you’d like to learn more about the breath and try a FREE 10-minute routine, just try our sample workout {click!}. When you go back to basics and trust that your body was designed to heal after carrying babies, designed to stay strong for your whole life and career, designed to love and be loved, you will rediscover an energy and strength you thought you’d never find again!
Notice I’m not promising you “flat and perfect abs in 6 weeks” because it’s not about that, is it? You’d just like to feel good again. You’d like to say YES when asked to jump on the trampoline, dig in the garden, make love, carry your preschooler, move a piece of furniture ALL without f.e.a.r. of hurting tomorrow. Perhaps you’ve been told you can only get stronger by breaking yourself down, and that’s not true.
My degree in exercise and sport science and 18 years in the fitness industry have taught me one shattering truth: Fitness doesn’t have to be hard.
About Beth Learn
The founder and CEO of Fit2B® which provides TummySafe™ fitness for those with history diastasis recti and other abdominal traumas, Beth is also the mother of two wildlings and the wife of a handy Montana man. Her family lives on a 7-acre homestead in the Pacific Northwest where she starts each day with cup of coffee before doing barn chores in her bathrobe. It's an honor to have Beth as a contributing write for Adornabelle, and we invite you to send her your questions about core health, pregnancy, fitness... and maybe even goats. She loves goats!
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I run/ elliptical and I’ve started doing Totally Transverse about 6 weeks ago. I would love to start Fit2B!
Ah, this would be wonderful! I went through The Tummy Team’s program and have been doing the few Fit2B workouts I got through that…would love to have more to add to my routine! These are perfect strength routines that compliment my running.
I’ve just been learning about Fit2Be over the past few weeks, and the information is so eye-opening and encouraging. So many workouts require you to be “fit” before you can perform them. Looking at some of the Fit2Be videos encourages me that I can start where I am and actually make progress. I would love to win this!
Thank you, Tami! I’m so glad that Fit2B Studio’s resources are blessing and encouraging you!
I have been *out of shape* for so long now that I don’t HAVE a favorite way to get back in shape… Most programs I’ve tried involve so much time at the gym/away from home that I have been unable to stay with them long enough to get back in shape… I also recently discovered that (after 7 pregnancies / 5 Cesarean deliveries) I have diastasis recti, which helps to explain my back troubles whenever I DO try to get in shape… I am researching to discover what steps to take next and am excited to try Beth/Fit2B’s workouts!
I’m due to have my first baby this month and dreading my post-birth body, so this would be great for me to get back into shape 🙂
Elizabeth, our free sample routine would be great for you NOW and right after you have your baby. It’s safe to do just 3 days after vaginal birth or 10 days after surgical delivery. And it will really make a big difference in how fast you recover. Try to see your post-birth body as a soft pillow for your little one and know that it will only last as long as your “tiny” is tiny. Happy pushing!
This is so refreshing! My favorite way to stay in shape is walking! Nothing better than fresh air and the beauty of God’s creation.
Getting active and playing with my kids outside. Running with them, swinging, just enjoying our time outside together. I’d love to run a half marathon in February but I’m not sure where to begin or how to train.
Gardening is my favorite way to stay in shape!
I am currently a member of fit2b and I LOVE IT! For the first time ever, I understand how to breathe properly when exercising and I actually have hope for closing my diastisis ! Beth is a joy to workout with! Sadly enough, I don’t think I going to be able to afford to continue my membership once it expires next month. I joined when I got a special offer of two months for $20. I would so love to win three months for free!
If you don’t win, check out the sidebar add because right now we have a “coupon” for 3 months for $20 which is a pretty good deal! It is expensive though, and I hope you win. 🙂
I would so love to win this! I just tried out the free exercise video yesterday and today!!
My favorite way to stay in shape is to exercise and to just be around my kids–keeping up with them and staying busy with them keeps me moving!
Love this. Love her. The whole concept of fitness not needing to be hard is new and a challenge to get used to.
Yes, it is hard to get used to, isn’t it? The mainstream fitness industry has become so “olympic” and faster, higher, stronger in their focus, that the regular people like you and me get lost in the shuffle. Elite athletes definitely need higher levels of training, but that’s the 1% or less! We need something sustainable that lets us get out of bed and tend to kids the next day! Amen?