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6 Exercises to Rebuild Your Core after Pregnancy

A Workout Plan to Repair Your Abs

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  • What about after hernia surgery?
  • I either have a weak back or weak abs. Either way, I need to strengthen my core so not to have sciatica pain. I went to physical therapy to help eliminate the pain, and was doing great. Then however, I gained some weight and my core went more flabby. I saw this article and thought it sounded like it might be the same as when I went to PT... sure enough - these exercises are alike and I'm going to try to do more of. Thanks SP!
  • I either have a weak back or weak abs. Either way, I need to strengthen my core so not to have sciatica pain. I went to physical therapy to help eliminate the pain, and was doing great. Then however, I gained some weight and my core went more flabby. I saw this article and thought it sounded like it might be the same as when I went to PT... sure enough - these exercises are alike and I'm going to try to do more of. Thanks SP!
  • I've had 9 full-term babies, and lost my 10th in miscarriage early on. I've gained only five pounds per child, but that sure added up! 9x5= eek!
    My attempts at fitness were sincere, but not consistent. I was easily side-tracked...esp since the 9 children came within 13 years.
    But it's NEVER too late to get in shape. Don't give up. Fitness and health need to be a daily part of our lives, not just something we TAG ON when we see a rise in the scale or on the measuring tape.

    Last year I had an ovarian cyst surgery (much like a hysterectomy in healing) and THIS year I had an incisional hernia that needed 'major surgery'. So keep up the movement.
    Any kind of movement is better than NONE. So take baby steps if the idea of fitness overwhelms you.
  • 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.

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