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When did you get your abs back?
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Anonymous
| I used to be able to do 100 crunches, 50 sit ups, bicycling, plank etc before I was pregnant. After I delivered, I found I couldn't even do one sit up. I'm 4 years postpartum and I can do crunches now but can barely do a sit up and can't do any double leg raises. I'm otherwise fairly fit and can do other strengthening exercises. Is it common to lose so much abdominal strength after being pregnant? I hear that it's possible for the muscles to tear during pregnancy. Is that what has happened? If I keep on doing abdominal exercises, will I eventually regain the abs I had before I became pregnant? Any insights out there? |
Anonymous
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I can related - I'm 9 months postpartum.
Before baby, I did yoga/pilates 3x a week, was an avid runner, and did weight lifting. I pretty much had abs of steel. During pregnancy, I walked a lot, did light weight lifting, and did very simple, basic prenatal yoga for a couple months. After the baby, I was shocked at my loss of ab/core strength. I've even, for the first time in my life, had some low back pain and I know it's because my core is weak. It's been so hard to get any strength back - I try to walk as much as possible, still do some light weight lifting 2x a week and try to incorporate some ab work. I have not been able to go to pilates or yoga (because of BF schedule and I work some during the week so I like to be home when most of the classes are happening) and I'm so afraid now that my schedule is working out so I will be able to fit a class 1-2x a week in, that I will go to a class and absolutely die. I did read that before you try to build up abs through sit ups, etc. you should build your foundation, through isometric exercises like planks etc. Yoga and pilates are great for building core, but start slow. Also, if you are new to either, I would recommend trying to get to a class at least the first few weeks to learn the basics, then you can do DVDs at home, but I wouldn't recommend starting on your own at home. |
zumbamama
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I agree with yoga and pilates. I never had rock hard six-pack abs because I'm not into weights, but my waistline is trimmer and stronger than its ever been with yoga/pilates/merengue (very twisty on the abs).
Brisk walking is also a good way to ease into getting active. |
Anonymous
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I am in really good shape. Major runner and have a trainer 1/week. But my abs? Well, the muscles separated after my first son (4 yrs ago) and got a bit worse with number 2. Every time I eat a big meal, have to pee, or have gas my belly pops out like a beer gut. I wake in the morning with this flat tummy and go to bed with a paunch. Nightmare.
I am told there isnt much i can do about it except stay fit... Oy |
Anonymous
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Tummy tuck or live with it. Or go for 10% body fat, which gets harder and harder to maintain as you get older. You have two factors working against you - the pregnancy damage and aging.
Sorry to sound like a pessimist, but in my case it is totally true. I decided against the tummy tuck on the theory that I didn't want the recovery (which sucks). Instead, I'll eat like a monk for as many days as I can stand, work out when I can, and take comfort that my "disaster point" is better than most people my age's starting point. 2 kids, 42 and size 2 is really not the end of the world, even if I do look like hell in a bikini... |
Anonymous
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4 years post partem? Have you done any exercises since then (are you just starting to get back into exercising?).
Your ab muscles shouldn't be tearing during pregnancy or delivery (unless they were cut during a c/s) - that is more the "kegel" area that is affected. Now, stretching, yes - skin, ligaments, muscles, and the pelvic cradle all shift to accomodate pregnancy. You uterus may be stretched, yes, and that may be the pooch you are seeing. Not to mention, it is more obvious when you're bloated. Did you do any exercise during pregnancy - even walking or swimming to keep muscles toned? |
Anonymous
OP here - thanks for all the responses. Sounds like I need to build a foundation before tackling sit ups. To PP above - I just started exercising 4 months ago. I found that although cardio and strength in other areas came back fairly quickly, it's taking longer to get my abs back. No C-section. One of the PPs mentioned her muscles separated - that's what I meant. To be clear, it's not the pooch I have an issue with - so I'm not interested in tummy tuck etc. I literally cannot do one sit up despite being able to do other abdominal exercises - plank, crunches - and being fit overall - I'm running 10 K, getting my flexibility and toning back. I walked a lot throughout my pregnancy and was cycling to work until I was about 5 months pregnant. But didn't do much of anything after baby arrived until a few months ago. I also am getting low back pain which is new. I'll try yoga and pilates for a while to build a core, then come back to ab exercises. Thanks all. |
Anonymous
| I'm 13 months out from my youngest and have been doing pilates about a year. I still have a major diastasis, but in the past 3 months or so have seen major progress - not so much at first. It's obvious I'll never be bikini material without surgery, though. |
Anonymous
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I got mine back right away, but only because I did ab work up until the week i gave birth, and got back to the gym a week post-partum. (i don't recommend this for everyone, but it was a big stress release and sanity-saver for me.)
but that's the ab muscles themselves. I'm almost 6 mos post-partum and still have more loose skin over the muscles than I'd like, and I'm not sure if it'll go away or not. i'm also still carrying a few extra pounds, so some days i see it in my stomach. i'm someone who doesn't usually gain in my stomach, but in my butt and thighs, so i'm still trying to adjust to the new me. i'm going to wear a bikini this summer anyway, though. the beach i frequent is a big party spot, so the girls there like the booze - and have the muffin tops to show for it. 
good luck. |
Anonymous
Sounds like you are using your lower back muscles (which is easy to do if you aren't paying attention) rather than the abdominal muscles. You should be feeling the burn in the inner core when you "crunch". If not, you are using your lower back muscles to hoist your shoulders. Same when bending over to lift - bend at the knees, not at the waist. |