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6 Exercises to Rebuild Your Core after Pregnancy

A Workout Plan to Repair Your Abs

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  • I am a little over 10 weeks postpartum.
    This was my 5th full term pregnancy and I notice my pelvic girdle is much more uncomfortable and painful with certain movements, let alone exercises.
    I will add these to my workout routine.
  • I was given these exercises to do after my back surgeries and it was suggested that I do them every day to help with my mobility and to keep my core strong since I have very limited mobility due to the injury.
  • Even though it has been over 20 years since I had my last child I am going to give these exercises a try.
  • I wish I had seen this before my weak post-partum abs caused a slipped disc! But better late than never...
  • LIVEEASYRUNHARD
    It took a YEAR before my core felt normal again after an emergency C-section. My son is now 3 and I'm only just reaching pre-pregnancy strength - not through being lazy either, I'm someone who enjoys exercise.
  • what if the baby is 22 years old ?
  • I wish I knew this when I was carrying.
  • CELTICMAID
    I am 60 but need those exercises - cannot do hectic, heavy (arthritus etc.) but I do find the toe and ankle can be done around some limited movement and lying down the leg lifts and not quite bicycle but knees up too to a reasonable amount - try to work through pain here and there- not too much but enough to get far more supple this last year than I have for years following accident and enforced bed rest - boy did I get weak!Gradually making myself aim for those 13 steps 13 times a day - only managed once bit 7-8 usual when heart/arthritus says yes. Every little helps - I keep telling myself and I even congratulate myself out loud (no I have not quite lost the plot yet!)
  • 2BEXCELLENT
    OK ladies...these comments remind me of the 'pregnancy & birth' stories you hear when you are pregnant with your first child. Some are scary & depressing, while others are encouraging and reduce fears. I agree with Jeri. Secondly, I totally agree with Jibbie: after 5 kiddos, we do need to rebuild our cores. I have 5 great kids ranging from age 17 to 2 months old. First 3 I had in my mid to late 20s. Just doing activities with them kept a young momma moving. AT 35: 4th child I was able to take time for self, workout, water aerobics. He was an emergency c-section, I think because of being able to be fit, the recovery went well. With our fifth, at age 40, I had to have a c-section, unfortunately was not able to do all the great things I did with our 4th, so less tone. I have to admit it did make a difference in post pregnancy weight and do feel more of a pooch or a wimpier core. It DOES take 6 weeks to bounce back from a c-section. Treat yourself to no guilt for not working out. #1 - medically it is NOT recommended. #2 your body needs to heal , recover and hormones stabilize. I have to admit I did a little too much the 3/4 week after c-section....I felt as if I just got home from the hospital. A little scary, but after a week was feeling back on track. ~ So ladies..looking forward to strengthening our CORE!
  • I have had 6 children, the last 2 a year ago. (twins) and a 2 1/2 yr old in nov 2009. I was a surrogate and my own kids are 22, 19 and 15, so I had forgot what the post pregnancy belly was like. I am slowly working it off, but I agree with others...there's no way I could have done any of those exercises after a c-section. Natural childbirth was a breeze compared to how I felt after surgery, and I had a birth center birth and went home 2 hours after she was born with my first surrogacy and had my own 3 at home. The twins are my only hospital, medicated birth. I actually hate that c-section scar more than anything else!!
  • i wish I knew all this before, I would not have contemplated children until 50 !!!!

    I hate the C-section hanging skin, and never went back to the 5' 10' 120 lb I was before that pregnancy, :(

    I still do not understand people that go for elective C-sections.
  • JERI83839
    at first I was motivated reading this article, my son is 9 months old and I have feel pretty depressed about my pouch... but then felt like i could do these exercises to start especially since i havent really worked out at all since like the middle of my pregnancy... and for a minute I felt like I could do this and really make a difference.

    BUT THEN... I read all of your comments! Geez... only like a few positive comments and they were all from the PREGNANT moms.... (I know I felt positive when I was pregnant too)

    I thought this site was supposed to ENCOURAGE others and help you keep that SPARK so that you were motivated to work out and live a healthy life and have POSITIVE self images...

    Whatever... I am still going to try the things in the article... Its worth a shot... and I can't afford plastic surgery
  • I just stumbled across this article and clicked on it since I am currently working on getting my body back in shape after having a baby. While I can see starting to SLOWLY work back into an ab strengthening routine within a few days of a vaginal delivery, I was still on pain killers and having to use my arms and my husband to pull myself into a sitting position and has to roll and use my arms to get up out of bed due to my c-section. There was NO WAY I was doing any sort of ab exercises within a few days after my son's birth! It took me 7 weeks to not be in horrible pain getting out of a comfy chair and now 7 months later it has only been 1 month that doing pushups or situps hasn't felt like I was being torn in half! Oh, and I feel it necessary to add that I was in pretty good shape before I was pregnant and barely gained the 25 pounds my doctor recommended for my pregnancy.
  • I wish I had known this after my deliveries. Can you still fix the widening of the muscles months later?
  • NICOLEPREGNANCY
    This is incredible! http://pregnancypossible.com

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