Ab exercises.

[csawesome 181]

So I am still two weeks fom being able to do any strength training, but I am wondering if anyone has links or advice for core/ab exercise. I had weak abs before a couple large babies, so my abs are weak, seperated and saggy. I know with split abs they say to avoid traditional crunches but anyone know a good source of what I can do? I think strengthen my core, along with weightloss would really help my lower back pain. I am also hoping tightening those muscles will help with the side pain I get when I walk to fast.

Any advice would be great.

Also anyone looks at getting health insurance to pay for PT after WLS? I have some knee problems that I am gonna ask about a PT referral. But I wondering if they have a post WLS PT that shows the kind of exercises to work on the strengthen typical problem areas in obese patients.

[TheRealMeIsHere! 863]

I actually just got a script for PT. I was totally burnt out doing the treadmill and recumbant bike, as I didn't know what else wouldn't aggravate or cause damage, since I have knee, ankle and back issues. I told her that I need to learn a new exercise routine that I can follow at home to build muscle and burn calories. Only had 2 sessions so far, but am getting alot of great ideas.

Edited April 25, 2016 by TheRealMeIsHere!

[csawesome 181]

I have a check up with my PCP, I am going to ask her what she thinks. You would think it would be a fairly common thing, I mean personal trainers can help and are a great motivator, but having known a few, most gyms require little to no formal training. I want to start with someone who has had a specialized education, then once I am comfortable, I can move on to a personal trainer, or by myself.

[OKCPirate 5,323]

@@csawesome - Yoga. That created the best definition for me. If you do it, take your time, enjoy the practice and try to give yourself six weeks (2-3 times a week), that it is when I really started noticing results I could be proud of.

[csawesome 181]

I got PCP to write a referral for weekly PT to help with core muscle repair and knee help. Yahoo. It's should all be ready by the time I am 6 weeks, once a week for 52 weeks.

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[csawesome 181]

@@csawesome - Yoga. That created the best definition for me. If you do it, take your time, enjoy the practice and try to give yourself six weeks (2-3 times a week), that it is when I really started noticing results I could be proud of.

I will definitely look into yoga. They have shown it is so good for your mind, body and reduces injuries. Great idea.

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[BigViffer 3,544]

I'm going to second @@OKCPirate suggestion of yoga. It has really helped me with several joint issues.

As for a good core exercise, I am going to recommend bodyweight squats and reverse lunges. Using no additional weights, you will use everything from your chest down in each squat/lunge. Legs, butt, abs, and back are all engaged for those exercises.

You may want to look into Pilates as well, but there are some pretty strenuous abs movements and lots of planking.

[Christinamo7 4,042]

I'm a third recommendation for yoga/pilates. I have a pilates reformer and I like that machine a lot, but I do find the pilates more challenging than yoga. I really like the Peggy Cappy videos because she always has someone doing an easier version of the pose, a regular version and a challenging version, so you can grow with the program.

[Inner Surfer Girl 12,015]

Once you are cleared to get in the Water, swimming and water aerobics are great for the core.

[LisaMergs 2,854]

Take a look at this website- you will find videos on tons of different exercises for all muscle groups. I linked to abs specifically for you, but if you go back to the menu under exercise guides, you will see all the different groups labled on a body- select the one you want and then there will be tons of videos to watch for proper positioning etc.

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

Edited April 27, 2016 by LisaMergs

[erp 2,016]

Depending on the amount of separation you have, there are a lot of programs to help repair the muscle separation. http://femfusionfitness.com/safe-exercises-for-diastasis-recti/

[csawesome 181]

Once you are cleared to get in the Water, swimming and Water aerobics are great for the core.

My irrational fear of drowning (despite counciling I have had since I was a toddler) makes swimming a scary idea. I although I will kick around with a pool noodle.

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Take a look at this website- you will find videos on tons of different exercises for all muscle groups. I linked to abs specifically for you, but if you go back to the menu under exercise guides, you will see all the different groups labled on a body- select the one you want and then there will be tons of videos to watch for proper positioning etc.

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

I will check it out for sure. Thanks

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[csawesome 181]

I'm going to second @@OKCPirate suggestion of yoga. It has really helped me with several joint issues.

As for a good core exercise, I am going to recommend bodyweight squats and reverse lunges. Using no additional weights, you will use everything from your chest down in each squat/lunge. Legs, butt, abs, and back are all engaged for those exercises.

You may want to look into Pilates as well, but there are some pretty strenuous abs movements and lots of planking.

I have always been a big fan of squats but I don't think I was doing them right because I never felt it in my abs or back. But I will ask the PT about better form to work my core too.

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[csawesome 181]

Depending on the amount of separation you have, there are a lot of programs to help repair the muscle separation. http://femfusionfitness.com/safe-exercises-for-diastasis-recti/

I can fit 6 finger across in the largest part of the gap. It's pretty significant, but I will check out the site thanks.

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[Indieflickers 298]

I second planking. I started off barely being able to hold a plank for 15 seconds and am now up to 2 minutes. After I'd been holding it for 30 seconds for a few weeks I noticed this weird bump right above my hip and got really worried that i'd herniated something. Until I realised I had one on the other side too and they were muscles! One of the best feelings.