PLANTATION, Fla. – On this week’s Mom to Mom, Local 10’s Nicole Perez talks with a South Florida personal trainer and mom who helps postpartum mothers repair their core with exercise.
Arnit Demesmin has been a personal trainer for 12 years and has a specialty in prenatal and postpartum fitness. She believes moms are at their best, when they take care of themselves.
“Movement is not just to look a certain way, it’s to feel, it is healing, it is medicine. I really focus on getting moms ready for labor and delivery feeling strong and confident and then we work on getting back into the rhythm of things and feeling strong again,” said Demesmin.
And that is exactly what she and Nicole set out to do. Newly postpartum and back to work after having her second child, Nicole decided to focus on repairing her core with a professional. It’s something she did not do after her first pregnancy.
“When the baby is growing our core is expanding, and the pressure on our pelvic floor is pressing on. So, when doctors are telling you to recover, we are slowly trying to bring back our abdominal wall closer together,” said Demesmin.
The process begins with exercise including walking, biking and proper breathing techniques, as well as strength training.
For Nicole’s session, she and Arnit focused on variations of deadlifts, squats, knee to stands and breathing to rebuild her core, something Nicole found to be a challenge.
“It’s called 360 breathing. We’re breathing through our diaphragm and that helps connect our pelvis and our core together, making it strong,” said Demesmin.
Arnit then took Nicole through exercises that can be done while practicing your breathing. And while performing some of the moves, Arnit shared what signs of diastasis recti may look like.
“I noticed that you had coning in your core which will look like a little hill when we put too much pressure. It’s common and it’s nothing to be scared of, but it could be an early sign that you might end up with diastasis,” said Demesmin.
According to the National Library of Medicine, Diastasis Recti is an increased distance between the rectus abdominis muscles at the midline caused by weakness in the anterior abdominal wall, or the separation of the abdominal muscles.
A way to check for it, is to lie flat on your back, with knees bent, feet on the floor and gently lift like you are performing a crunch and feel for a gap.
“There are 3 areas in your belly, and you can see my finger can fit in your groove that’s what you’re looking for. A little groove right above your chest and then by the pelvic bone,” said Demesmin.
Arnit said doctors will sometimes suggest surgery if the condition is severe, but she recommends exercise and proper breathing first.
While postpartum bodies are repairing themselves as the uterus shrinks, hormones fluctuate, and you work to strengthen pelvic muscles. Breastfeeding can also come with challenges. Arnit says nutrition is key.
“You can lose weight; you can work out and your supply won’t lessen just make sure you’re eating enough to keep that supply up. Water and carbs are your two best friends. They will not ruin your journey and won’t deter you from weight loss,” said Demesmin.
There is a lot that mother’s go through after having a baby, from physical to emotional changes all while caring for a newborn. If you feel like exercise seems like a daunting task during this trimester, Arnit says everyone’s journey is different. Start slow, listen to your body and consult with your doctor.
“I just want moms to find confidence in exercise in their entire journey, whether it be pregnancy or postpartum. I don’t want women to be scared of doing it. It can be so scary, but it’s necessary to be your best self,” said Demesmin.
If you would like to reach out to Arnit for a session, you can find her on Instagram as @arnitdemesmin. She also teaches a Saturday morning class called Strong as a Mother, for pregnant, postpartum or “glam moms” in Plantation.
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