Abs

J

Jenamison

0
Okay I have a question. I need some help. Well I dont want to lie, I need ALOT of help! :rolleyes: Can anyone help me with an ab workout? I have had two c-sections. One really bad one. I can not even pull myself half way up. The biggest part of me is my middle section and it is the part I hate the most. You take that away and I could almost be happy with what I would look like. Anyone who can help me with this, I would be GREATLY appreciative!
 
firstly how long ago were the sections?? ok having said that is your diet spot on?? do you do any cardio. get rid of the excess weight and do compoud exercises- squats, Rdl's, etc. things that use your core for stability will firm you up and then do a few ab exercises for strength - crunches, reverse crunches, russian twists or suit case lifts.. try doing planks and their variations until you can hold it for 2 min a piece. good luck(ps i know the challenges-i've had a csection too)
 
Hi,

Be patient. Those abs will come back with time. While an ab routine is great, nutrition and a quality overall exercise program are most important.

Are you familiar with any core exercises? I think you would benefit from a core training program. If crunches are hard now, you can work up to them. There are loads of other ab exercises as well that may be easier for you than crunches. Do you know any ab exercises other than crunches? Just not sure what you're fmailiar with. If I can help, let me know.

Sarah
 
Read this before starting any ab workout or core routine!!

Your muscles may be separated because of the c-section. It depends on how long ago you had this done. Instead of me rambling about it (I've never had a child yet)... I found this awesome post by one of my fitness collegues, Helen Byrne:

========

I can tell you that a separation of two finger widths is normal at six weeks postpartum. And that the shape of your belly is NOT related to abdominal separation. You've got two separate issues here. Getting back to pre-pregnancy looks and possibly muscle separation.

To flatten the abs after pregnancy, you need to start with the most interior layer of the abdominal wall, the transverse abdominus. This is your internal ''girdle'' muscle. By building strength in this muscle first the abdominal wall will remain flat upon exertion. This is a very important concept of postpartum conditioning.

In fitness, what you pratice is what you get. And if you do crunches without the underlying internal support your belly will definately bulge. Bulging of the abdominal wall actually increases abdominal separation. (I've also found that most women do not perform the abdominal separation test correctly.)

I do not recommend oblique crunches. Oblique work can place shear forces across the abdominal wall, worsening abdominal separation, especially if the transverse abdominus is not strong enough. Generally, many types of traditional crunches are contraindicated for those with abdominal separation.

It is also important to note that abdominal separation is only a problem in the first months after pregnancy. Yes, the rectus abdominus does not go back to it's original position, but once your connective tissues have tightned up, (anywhere from three to six months post-pregnancy) you won't have a hole there anymore, and you will not be at risk for herniation. It is a myth that you can't have flat, strong abs after abdominal separation.
===== END HELEN's Response ====

So you see it totally depends on your situation. You could actually injure yourself big time by doing a traditional core routine or ab work. Hope this helps you a bit.
 
I had one csection in 2000 and the other in 2003. I know the basic crunched but everything else is greek to me. Is there a website that shows some of the excercises that you are speaking of? I would love to start somewhere I just need to know what to do. Thanks everyone
 
The Plank Pose is excellent for strengthening the transverse and rectus abdominis muscles. There is a pic of it with description on my ab exercise page ()

Its been a few years since you have had your C-Sections so you may be okay to perform the other exercises. I would just start gradually and build your strength back up. The Plank Pose will help build the inner most layer of muscle. It's a great place to start- doesn't mean it is easy ;)
 
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