Resistance Training With Distasis Recti and Very Weak

EatingAndKnitting

I have a bit of a challenge. I have a distasis recti, the connective tissue between by abdominal muscles has stretched due to pressure on the intra-abdominal wall due to obesity. This is more commonly seen after pregnancy, but I'm childless. Just fat.

I understand that It is safe to lift with this, but recommended to keep weights low. (Like 45-80 pounds I think the recommendation is) and I can not have this fixed until I lose the weight and get a tummy tuck.

I am also quite weak, I could not lift a standard weight bar at 45 pounds. I could lift 10 pounds, maybe 15.

I also have an abnormal knee, due to having a tendon moved four years ago. Squatting low to do lifts with my knees is not an option. I am doing leg exercises recommended by my former physical therapist and doctors. And they are progressive.

Because of these limitations a standard progressive weight plan is not really a good fit.

Does anyone know of a good plan that would fit my needs or should I find the money somewhere to find a trainer to create a program I can use at home? I don't really have the money, but I can afford an injury even less, and I don't just want to spin my wheels with my future weights.

middlehaitch

Before you do anything you really should talk to your doctor and get a referral to a PT for the DR.
A set of exercises specifically for that will help you strengthen your core, the correct way, and help toward preventing further injuries. You could also ask about knee strengthening exercises.

As far as workouts have a look at the dumbbell routines listed in the link below. Choose one that you can work towards completing.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If nothing appeals try the one from HasFit (there are other good routines by them also) I have linked below. It is a nice routine that you can build up your stamina and strength with and then move to something more challenging.

Nerdfitness body weight is good too.

Take it slow, every other day is great.

Cheers, h.

Sorry had to go get the link.

https://m.youtube.com/watch?v=U0bhE67HuDY

EatingAndKnitting

Thank you! I'll ask for a referral to a PT for the DR. I did remember that I have a trainer friend on my Facebook, and he only lives about thirty miles away (I'm REALLY pretty sometimes.... ).

I messaged him on Facebook and he's going to help me come up with a plan that will meet my goals, and he'll do it all for a couple 6-packs of Guinness. What a great deal. I have great friends.

I will check these routines out too. Thanks!!!!

EatingAndKnitting

And I was looking for that link! I had seen it before, but hadn't bookmarked and I didn't know what search terms to use to find it again. Thank you so much for the link.