How can I get more core strength?

goal30Lori

Actually, the title should probably say, how can I get SOME core strength, as I'm pretty sure I have none!!! For example, if you are familiar with Pilates, the 'Roll Up' move where you essentially do a slow sit up, with your legs flat:

http://pilates.about.com/od/pilatesmat/ss/RollUp.htm

I can't do this move, AT ALL! It's not like it's hard, and I can feel my ab muscles straining, I simply just stop, barely even getting my shoulders off the ground. I also can't get my butt off the ground in a reverse crunch. I'd like to blame my 2 c-sections for this, but sadly, I couldn't do this even pre kids when I was in much better shape.

Does anyone have any tips to build up my core strength so that I can actually complete this move? I LOVE Pilates, but find myself avoiding it because the Roll Up is an essential move that many other moves stem from, and I simply can't do it!

Thanks in advance!
Lori.

jlizgar

I bet you have a Diastisis...its a seperation of your abdominal muscles from being pregnant and giving birth and especially since you had 2 c sections (I had 1 and 2 natural births and my diastisis was bad, still healing) im pretty sure your muscles are still seperated.
Try the Tupler Technique, it was developed by a nurse and is specifically used for healing your abdominal muscles

http://www.maternalfitness.com/

ndnlou

Start with where you are at and build from there. When I started working out in March I could not do even 1 pushup now I am able to do 7 to 10. Just push yourself a little further each day. Good luck

XFitMojoMom

A stability ball is a great start - sitting on it an hour a day, working up to more. using it to perform harder moves like knee tucks or leg curls, push ups, back extensions.
Planks are also a great core strengthener. At one point I couldn't even get my right side up on a side plank, now I can hold it a minute plus.

Ellem86

Plank exercises are great and included in pilates i think. Start with 3 sets of holding for 20 seconds. I started off with no core strength whatsoever but can now hold the plank for at least 1 minute x

goal30Lori

Thanks everyone!

jlizgar - I bet you are right! I will check out the website you suggested for sure!

Maybe I will break out the Pilates DVD's and just do the plank pose instead of the Roll up pose for now!

mommyskis

Don't feel bad. It took me about a month to be able to do that roll-up when I started pilates. Try bending your knees like a sit-up, then you can pull behind your knees to help if needed, then work to not pull yourself at all, then get to the legs flat part. Good luck! Pilates did wonders for my core strength. I just started level 2 of 30 day shred and I find the ab work the easiest part!