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So now you have this beautiful little baby. There's the feeding, changing, feeding, burping, feeding, playing, feeding again .... blah, blah, blah. Didn't someone say that all this breast-feeding would help get your body back?

Well, yes and no.

Breast-feeding definitely helps to speed up the process of your placenta returning back to its original shape. Some women actually feel it contracting while they are nursing. But that's your placenta, not your abdominals.

While breast-feeding helps to burn calories (I used to feel ravenous while nursing), you also have to increase your caloric intake by 500 calories to help produce milk.

So how does that help get one's abs back?

The answer is if you eat a healthy, low-fat diet and exercise regularly (at least three times per week), the weight will come off. Remember, it took nine months to put on the weight, so it usually takes nine months to take it off (it took me 14).

On the other hand, if you are concerned about your abdominals, there is something you can do to regain your waist.

You must focus on your "core."

Your deep abdominal muscles are the traverses. Your deep spinal muscles are the multifidus. Add your pelvic floor, and you have completed your core.

These areas have been put through hell during pregnancy and delivery and need the most attention post-partum.

Forget crunches and bicycles, now you need to be a master at the ABSET, plank, v-sit and superman's exercises.

ABSET

Lying face down and resting your head in hands, do Kegel exercises (glutes relaxed). Tuck your belly button in and try to pull in your waist (this helps to contract your multifidus). Hold all three contractions for three to five seconds.

Plank

Starting on all fours, tuck your belly button in to your spine. Then go down onto your forearms with your elbows directly under your shoulders. Drop your hips, but keep your torso straight and parallel above the floor. Try and work yourself up to one minute then proceed to lifting your knees off the floor and staying on your tip toes. This exercise can be quite challenging, especially on your lower back so you must keep your abdominals engaged so your back doesn't compensate.

V-sit

Sitting tall on the floor with your knees bent, lean back until you feel your abs are engaged. It's important you keep your chest out and your shoulders back so you don't roll forward and sit on your tailbone. Work up to one minute.

Supermans

Lying face down with your arms extended overhead, slowly lift one arm and the opposite leg without rotating at the spine. It's not how high you can raise your extremities because this exercise is for strengthening your lower back. Hold each side for three to five seconds and do 10 to 12 on each side.

All these exercises use isometric contractions that help stabilize and strengthen your core. Once you have a strong core, regular abdominals don't require as much effort and don't strain your back because the supporting structures are there.

Just think of the foundation of a house - if it's not stable, how can you expect the structure to be sound?

Your body is the same. If you have just had a baby, your body has probably been through the toughest fight of its life so now you need to take care of it from the inside out.

Samantha Montpetit-Huynh is a mother of two living in the Beach. She is a certified personal trainer, a pre- and post-natal fitness specialist and a RAB core specialist. She offers personal training in-home for pregnant women and new mothers, teaches prenatal and mom and baby fitness classes and gives workshops on the subject. You can reach her at redefineyou@rogers.com or at 647-897-5220. Her column will be running the first Friday of the month at insidetoronto.com