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Why The Science Bit Matters

Why a Body That Has Had Babies Is Special

This applies however long ago you had your babies! If you had a natural birth, your

pelvic floor has taken quite a pounding, maybe resulting still in leaks when you

sneeze or cough. If you had a Caesarian section, you will have scar tissue, possibly

adhesions + restricted sensitivity due to nerve pathways being compromised.

A core that isn’t working optimally creates internal pressure – pushing everything

outwards + downwards. Your posture changes, bringing your shoulders forward,

your stomach out + your butt flat. As a result of this pressure, you may also have

a split, a Diastasis Recti where the connective tissue between the 2 parts of your

Rectus muscles has stretched + weakened + your innards pop out. (Nice).

Your muscles need to be restored + targeted with expertise + understanding. After

childbirth, + after initial recovery + healing has taken place naturally, if this pressure

is still there, then all these muscles pretty much stay where they are. They’re weak

+ they’re not working like they should. That’s why you need your own program. Your

muscles don’t need boot camp. They need a little love.

What Is Your Core + Why Does It Matter?

Your Core muscles are the group

of deep muscles that support your

stomach, pelvic floor + lower back +

stabilize your spine. They’re important.

And just as important is the way

that pressure is exerted within your

abdominal + pelvic cavity. If your

core muscles don’t work properly, if

the pressure behind those muscles is

high, then your spine, pelvis + joints

are under stress.

So you get pain or discomfort in your

back or your hips or knees, a tummy

THE

SCIENCE

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that doesn’t look the way you want it to, or stress incontinence or even hernia

or prolapse.

Like I said. They’re important.

The Transverse Abdominis muscle is the deepest, innermost layer of all your

abdominal muscles. When working correctly, the Transverse Abdominis muscle acts

as a girdle around your waist to stabilize your spine + pelvis, in fact, your entire body.

But this deep muscle does not act alone… Working one muscle in isolation won’t

fix you, (any more than obsessing over closing a diastasis gap will). Nothing in our

bodies works alone, + core muscles are no exception.

This entire system is also connected to the muscles on the insides of your thighs that

scissor your legs toward each other + to your outer thigh muscles - that take your

legs apart.

Why The Science Lesson?

So... this starts to explain why ‘squeeze like you’re trying not to wee’ is not sufficient to

exercise your pelvic floor. And ‘sucking in your stomach’ is not exercising your abs. In

order to work, your core needs your whole body to move, not one isolated muscle.

There is no one exercise that will fix your pelvic floor, or one exercise that will cure a

diastasis (however many times you do it), because the core + pelvis are dynamic

parts of the body.

We have to strengthen them by working the system TOGETHER. Isolated squeezes

won’t cut it. Instead we need to MOVE it, in different planes + in correct alignment to

get everything to work right.

And to do that, we have to restore, re-align + re-connect with these muscles. Your

body can’t strengthen muscles that your brain isn’t talking to.

The Emotional Connection

And these muscles aren’t just physically affected by alignment, pregnancy +

childbirth. A key element that ties this WHOLE program together into something

unique + that WORKS, is that it deals with the fact that you have DISCONNECTED

from these muscles. The nerves + myofascial connective tissues are all still there...

But your head (+ heart) have disconnected from them a little. And you need to be

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SCIENCE

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reintroduced if you’re going to make this work.

Many moms disconnect like this. *Down There* doesn’t look or feel like it used to. It

used to be fun *Down There*. And it’s not feeling like very much fun right now. You

may feel disappointed or bitter about a birth experience that didn’t go according to

plan – (I get that one). Pain, tenderness + tiredness means parenting can be tough

on moms’ sex lives... our body confidence can take a big knock.

The effect is that instead of feeling immensely proud, you may feel bitter or angry that

your body didn’t do what you thought it should have done. And long after our babies

are born, if our body doesn’t ‘go back’ to where it used to be or we feel like we’re

working hard + exercising but not seeing any results – that negative energy is still

there.

Let’s move from working out + eating to punish a body you feel let down by, +

instead focus on strengthening + nourishing a body you love.

Because you will NEVER get the body you want if you don’t listen to it + start to love

it. Your body created babies. It’s bloody clever. It did all that + then you stopped

talking to it.. Your body cannot strengthen a muscle your brain isn’t talking to. Time to

make friends.

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Alignment + Pressure

Probably The Most Important Thing

You’ll Learn About Your Middle

This section is about putting your body in the right place to fix your core… + explains

how all this got so bloody complicated.

We are made to naturally carry + birth babies. So why don’t our bodies just work right

+ fix themselves? Because the way we move every day, pregnant or not, isn’t natural.

We hardly walk anywhere + when we do walk or run we wear shoes with a heel

(including athletic shoes) that pitch our bodies forward + force our muscles + joints

to compensate in all sorts of ways.

We suck in our stomach + tuck our tailbone under us. We sit in chairs in cars, at

desks + squishy sofas, rather than squat or sit on the floor. We even sit down +

strain rather than squat + let it happen when we go to the bathroom.

As a result our alignment has shifted from what is natural + optimal – creating huge

pressure inside + it’s why a modern mother’s core needs some help.

Intra Abdominal Pressure refers to force inside your abdomen + pelvis, pushing

outwards in every direction.

Right now, every time you bend + lift your baby or toddler, or carry a car seat, or a

basket of laundry or heavy shopping your core muscles are not activating to support

you correctly, which means… Your spine is left to work on its own, Intra Abdominal

Pressure increases, + your core + pelvic floor muscles cannot do their job naturally

or optimally.

The first + one of the most important things you can do to start putting your body in

the right place is to get out of heeled shoes.

This image shows how wearing any positive heeled shoe (+ remember this includes

most running or sports shoes as well as your party shoes) pitches your body forward.

If your body were a vertical column, which mechanically speaking, it’s trying really

hard to be – adding a mere inch of heel has you falling forward.

Put on your 3 inch party heels + you might as well lie flat on your stomach.

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But of course you can’t walk with your nose to the ground, so you body tries to

straighten you up. See what this does to your back, your stomach + the alignment of

your whole body? To straighten yourself up your butt has to tuck under + squeeze +

your stomach has to try + suck in. Meanwhile huge pressure is placed on your knees

as your body is trying to resist the forward fall. Result: flat butt, sticky out tummy,

pelvic floor + core not working.

Barefoot shoes are becoming more popular as we are realising what heels do to

our bodies – you need minimal footwear for everyday walking + activity – shoes that

allow your whole foot to be in contact with the ground. The more you can replace

your positive heeled shoes with minimal ones – the more you’ll see an improvement

in your core + pelvic floor function.

Getting out of heels is just one step, + In Week 2 you will learn more vital adjustments

to make to get your body into a position that literally relieves the pressure inside your

abdomen + pelvis.

It is this pressure which causes Diastasis Recti, hernia, pelvic floor weakness +

prolapse. It’s this pressure, which is the reason abdominal surgery so often needs to

be repeated – because whilst the symptoms were temporally corrected, the cause –

the pressure, wasn’t reversed. Imagine your pelvic + abdominal cavity as a balloon

full of air + still being filled – if the pressure keeps rising – its going to blow.

Diastasis, hernia, prolpase – they are effectively your body giving up the fight at its

weakest point. But realign the way your body works in a mechanical sense, + you

CAN reverse the pressure.

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Un-tucking your butt + finding neutral spine, learning to protect your pelvic

floor when you exercise, understanding how to stand, walk + squat in good

alignment. All of these factors are the often-missed but vital elements of a long-term

solution to core weakness.

For a stronger core + a pelvic floor that works, sit less or at least sit up, stand right,

walk more + squat more. You’ll learn how in week 2, but for now – start thinking about

your shoes.

Diastasis Recti

The Rectus Abdominis muscle is the vertical one that runs from breastbone to pubic

bone + shows as a 6 pack... if you have a 6 pack. DIASTASIS RECTI refers to what

happens when this muscle stretches + weakens at its connective midline.

This connective tissue, called the Linea Alba, is stretched as the 2 parts of muscle

move farther apart. It often happens during the later stages of pregnancy + it

sometimes doesn’t go back together afterwards.

Remember the deep transverse abdominal muscle? This also joins at this connective

midline, so when the outer Rectus muscle separates, it takes the fascial meeting

point of the entire abdominal muscular wall with it. Your back + your organs are no

longer supported, causing low back pain + a pronounced tummy.

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What Causes a Diastasis?

Diastasis Recti is CAUSED when the abdominal + pelvic region is subjected to

excessive Intra Abdominal Pressure. That’s pressure pushing out + down. Not

caused by pregnancy per se, but by a core that is not functioning properly, +

then had to carry a baby + there was nowhere else for all that pressure to go but

outwards.

It is a muscular condition, but it stems from the direction + force of pressure within

your body. Pelvic organ prolapse, varicose veins, constipation, haemorrhoids +

hernia are all related, high pressure conditions.

So you need to understand how to help your muscles to heal, but also how to

decrease the pressure pushing on them. And you need to be aware of what NOT to

do, as some quite popular exercises will make it worse.

What Does a Diastasis Look + Feel Like?

Your organs will sometimes protrude through the gap, as only this thin layer of

connective tissue supports them. This often appears as a cone shape (when lying on

your back) or as a protruding, pregnant looking belly. Your belly button may pop out,

instead of in. Your stomach will bulge more when your digestive system is full of food,

gas or a bit of both + so many women find it appears to get progressively worse

throughout the day. A severe diastasis may reveal a ‘pulsing’ of your digestive system

working underneath.

It can cause back pain, especially when lifting, as your spine is bearing all the

weight of your body, it may feel vulnerable or tender to the touch, + it will be most

pronounced of all when you attempt a crunch type movement or get up from a lying

or low position on your back.

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How To Test Yourself For Diastasis

Recti + Core Weakness

You can test yourself to find out the extent of your own diastasis + level of core

weakness.

In this test you are checking for:

�� Pain in your back or pubic area

�� A soft gap or separation between the 2 parts of the Rectus muscle

�� Any bulging or doming of the abdomen

�� Feel your pelvic floor – is there any bulging or doming?

The Rec Check (watch the video demo)

Lie on your back with your knees bent + your

feet flat on the floor. You can rest your head on a

cushion or pillow. Relax your head + shoulders +

place 3 fingers (palm facing you) just higher than

your belly button. Press down gently but firmly with

your fingertips, + then lift your shoulder blades

slightly off the floor. You will feel the muscles close in around your fingers as you lift

your head + neck. Don’t lift your shoulders up too high. Don’t hold this position for

more than a second or two. You may want to try a few times so you can feel how the

muscles work. If you don’t feel the two ridges of the muscles with 2 fingers then try

more. A diastasis gap is measured in finger widths. A 1-2 finger width gap or less is

fine, but don’t panic if it’s much bigger at first.

Remember, you are also testing for the condition of the connective tissue (the Linea

Alba). The further your fingers go into your belly, the weaker the connective tissue.

What To Avoid

Don’t do crunches. This simply increases pressure pushing out on your tummy

+ down on your pelvic floor + makes the doming or bulging worse. Some Pilates

moves should be avoided: Straight Leg Lifts or holds from lying on your back + full

Pilates ‘100’s’ for example are not suitable, neither is the yoga ‘Boat Pose’.

Unless you have full core stability + no diastasis at all, then these exercises are

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unnecessary + could be counter-productive. A full ‘Plank’ position is also not suitable

as it requires the core muscles to work against gravity + puts great pressure on the

abdominal wall.

In terms of every day movements, avoid lifting straight up from a horizontal lying

position – always roll to your side + push up from there; be careful when twisting +

turning from the waist, be aware + USE your core muscles (you’re going to learn how

to do that) whenever you lift, twist or get up from lying or crouching.

How Do I Fix It?

The pressure is created inside, by a core that isn’t working right + a body that isn’t

aligned right. So the vital part of correcting a diastasis, is first + foremost about the

way you hold your body when you stand, walk + move.

It’s about finding the right muscles deep in your abdomen + pelvis + re-aligning

your body to relieve the pressure. It’s about having a stronger (+ perkier, as a

bonus!) backside. You need glutes!

Isolated Pilates exercises, wrapping things around your waist or doing hundred of

repetitions of any ‘abdominal exercises’ won’t work long term because they are

simply addressing the symptoms not the cause. To focus just on ‘the gap’ is missing

the point.

And it may not close completely. Which is OK, provided you have adjusted the

pressure + strengthened the midline.

In the vast majority of cases, a diastasis can be narrowed without surgery, + it can

always be improved by shifting your alignment + getting a core that functions.

Good nutrition is vital to your body’s ability to heal + build collagen to re-strengthen

the mid-line of a Diastasis. See the Healing section of your MuTu Food booklet (page

10) for more information.

Age, genetics + time passed since you had your baby are all relevant. This is

healing, like any other healing process in your body, many factors affect how

efficiently or completely your body can heal.

But you can always improve it, + this program will show you how.

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The Baby Fat That Isn’t Really

How Much Extra Weight Is Necessary

For Pregnancy?

Every pregnancy is different, + some women gain a lot of weight (2.5 stone/ 35

pounds / 16 kilos or more), while others gain very little (1 stone /14 pounds / 6.5 Kilos

or less). Don’t get hung up on the numbers. We’re not doing numbers here.

For a start, at the risk of stating the obvious, not all the weight you gained in

pregnancy was fat.

Your pregnancy weight gain was made up of: your baby; the placenta; amniotic fluid;

uterine enlargement; additional blood volume + body fluid; additional breast tissue;

pregnancy fat stores.

Necessary additional fat stores account for maybe around 20% of total weight gain.

Of course, weight gain during pregnancy is healthy + simply means your baby is

growing well. It took 9 months to steadily go on, + so you must expect that it will take

at least that long, assuming you’re eating healthily + staying active, to steadily come

off.

Beyond the extra maternal + breastfeeding fat stores + when they’re no longer

needed we’re not talking extra ‘baby fat’, so much as just well, extra fat.

Fat is just fat, + it sits on top of muscle. Fat + muscle are completely different types

of tissue, + one cannot turn into the other. So, if you want lose weight, gain shape +

look leaner, you need to build muscle, + lose fat.

So that’s what you’ll learn how to do.

Will These Workouts Help Me Lose Fat?

The intensive workouts in this program, based on High Intensity Interval Training +

resistance training (i.e. using weights or body weight) will increase your metabolism

+ help you lose fat more easily.

BUT… doing stomach exercises won’t get rid of a flabby tummy. Doing stomach

exercises will give you strong abdominal muscles, so you will be stronger + fitter +

more functional – but the fat on top of the muscles, will only go if you eat right.

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The tummy you don’t like is the result of some excess fat, as well as of core muscles

that need fixing. We can repair + restore what has been weakened, but if you want to

SEE the results, you need to lose the fat covering those muscles.

This is where your food choices come in. The fat on your belly (+ everywhere else)

is determined by what you do or don’t eat, + to a much lesser extent by the exercise

you do.

The exercise shapes + strengthens. The food is what makes you put on (or not)

weight.

Your MuTu Food booklet gives you complete guidelines for eating for fat loss, energy

+ optimal health.

But did you know that your hormones, your stress levels + the amount of sleep

you’re getting also affects the fat that your body stores?

Your hormone balance determines what proportion of fat you store, + how much you

burn. Insulin is a hormone, which amongst other functions, helps regulate fat storage.

Sugar increases insulin levels in your body, + it is insulin, which makes us more likely

to store fat, not burn it.

As well as insulin, another important hormone in fat storage, particularly around your

waist, is Cortisol. Cortisol decreases muscle mass + encourages belly fat storage.

Not good. An increase in cortisol levels is largely caused by stress.

Not just emotional, or mental stress (something many moms deal with on a constant

+ daily basis) but also physical, or body stress. Our bodies become stressed when

we give then too much sugar or caffeine, when we’re not taking care of ourselves, or

we don’t get enough sleep. All these factors will increase cortisol levels, + therefore,

tummy fat.

Lack of sleep is a big factor affecting cortisol levels + unbalancing our hormones.

The less sleep you have, + the later you go to sleep, the higher your levels of cortisol

in the morning.

I know the sleep part often can’t be helped. That’s the reality of parenthood. + the

stress part isn’t always contain-able. But there are lifestyle changes, as well as diet +

exercise changes, that we can make, which will have a dramatic effect on our body’s

predisposition to hang onto fat around the middle.

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How To Balance Your Hormones To

Help You Lose Fat

1. The 2 most fundamental dietary changes you can make to improve your health

+ facilitate fat loss are to increase your intake of essential FATS + dramatically

decrease the amount of SUGAR you eat.

2. All calories are not created equal. Overall number of calories matter of course –

eat way more than your need, whatever their organic credentials, + you’ll put on

weight. But quality of calories matters – this is not a numbers game, it’s about

nourishing your body so that it happily lets go of the fat it doesn’t need.

3. Eat mostly vegetables, followed by protein, with the smallest portion being

starches or grains. Protein increases levels of other hormones (namely HGH

+ testosterone, but don’t worry too much about that, they just do ;) which help

bring insulin levels down.

4. Certain types of exercise are much, much more effective + efficient at burning

fat than others. Change your workouts – away from long slow cardio, to high

intensity, interval based workouts (high intensity doesn’t have to mean high

impact, as you’ll find out)

5. Your workouts must include resistance training. Resistance training means

using weights, or body weight (not machines). Resistance training is essential to

balance your hormones to increase lean muscles mass + decrease fat storage

around your waistline.

6. Get more sleep. I know… We have to take what we can get. But there are

probably some nights when the reality show could be sacrificed + you could

grab an extra hour or so. If you have a small baby, try to ‘sleep when the baby

sleeps’ the chores can wait. Lie down + close your eyes instead. Grab it when

you can.

�� Try to reduce the emotional stress in your life. Don’t sweat the small stuff.

Play with your kid. Go for a walk. Phone a friend. Cuddle someone. Smile at a

stranger. Put lipstick on. I don’t care how clichéd it is or how you do it, but just

take a moment + CHILL OUT

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MuTu Focus Phase 1

Exercises Stretches

��Squeeze Your Knees, Find Your

Undercarriage

��The Leg Lengthener

��Hanging Off a Step

��Drop Your Heel, Find Your Middle ��Admire Your Knees

��Lift Your Hips + Squeeze ��The Swan

��The Lamp-Post Pee (Wiener Version)

��Squat Phase 1

MuTu Focus Phase 2

Exercises Stretches

��Lie Back + Squeeze ��The Toe Curler

��All The Way Up The Back��Drop Your Heel... No Hands!

��Lift + Spread ��Lie Back + Lotus

��The Lamp-Post Pee (German Shepherd)

��Full Squat

FOCUS

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MuTu Focus Phase 3

Exercises Stretches

��Heel Drops Plus Arms ��The Twist

��Make Like a No. 4��Lamp-Post Pee with a Flourish

��Lunge ��Spread ‘Em Wide

��Frankenstein Walk

��Squat + Squash the Ball

MuTu Focus Phase 4

Exercises Stretches

��Curtsey Lunge + Pull ��Make Like a Triangle

��Around The Clock Squat ��Hip Heaven

��Power Frankenstein Walk ��Spread-eagled

��Lamp-Post, Flourish + Pulse

��2 Balls + a Perky Butt

FOCUS

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FOCUS

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