Suggestions for abs and weight loss after medical complications

AmRb104
AmRb104 Posts: 2 Member
edited November 20 in Getting Started
Hey guys! Long story short, I am 5'3 and weighing 164 pounds. I have two children ages 5 and 18 months, as well as two angel babies. Before pregnancy I weighed 115 pounds. I had severe complications during and after each of my pregnancies. This led to 4 abdominal surgeries in the last 5 years to include 2 csections, 1 ectopic pregnancy, and in July 2016 a total hysterectomy with bilateral salpingectomy and oophorectomy (another words I lost all female reproductive organs except one ovary). I have been on pelvic physical therapy since last year and finally cleared for full exercise at the beginning of July 2017. However, I have no idea where to start. Any suggestions would be appreciated. I would like to get back to around 130-140 pounds and a flatter stomach.

Replies

  • circusmamasarah
    circusmamasarah Posts: 50 Member
    I don't have medical advice but sending you lots of love. I have a 6 year old and almost two year old and an 5'0, so am similar in some regards. I had rectus diastasis after both of my pregnancies, worse after my first than my second. I found working one on one with a Pilates instructor to figure out how to engage the various sections of my core (esp tva) was very helpful in strengthening my abs and preventing spread during my second pregnancy. Any exercises that help you relearn how to engage your abs like a shield or corset, tight and flat, versus like a mound or loaf, protruding and bulging, will help.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    You've been through a lot! Does your doctor have any suggestions?

    I had a huge ovarian tumor and one ovary removed, as well as needing to get the tone back in my abdomen which was pretty messed up. I found that the best way to start was stretches. My abdominal muscles where they had been cut literally weren't used to activating at first, and stretches got them firing before I did anything else. Just reach up to the ceiling with your fingertips as far as you can and lengthen your torso until you feel your abs kick in, and hold it.

    Other stretches and beginner yoga are a good gentle starting point.

    Then when you're used to that, push-ups. You can start with wall push-ups if your abs are really weak, progressing to knees and then toe push-ups. Holding your body in line strengthens your core.

    When you get strong enough, there are about a million abs videos on YouTube full of exercises like crunches. I like the fitness blender videos. I also find that Zumba and similar dancing videos help. I also like the abs roller wheel - mine is the cheap version.
  • AmRb104
    AmRb104 Posts: 2 Member
    Thanks. She recommended anything Core related and resistance bands. I started using my stationary bike tonight and hoping to do some planks and burpees tomorrow.
  • Jaydensmom0914
    Jaydensmom0914 Posts: 16 Member
    I tried to add you but my phone is messing up. Feel free to add me though. Have you tried Yoga? I know some of it is difficult but you can start out with light workouts. I use Asana Rebel. It is a free app but you can also pay to get a specific workout plan. I truly have learned to enjoy yoga while using this app and it will make you sweat but also give you a nice relaxed feeling. After I had my son my abdominal muscles were shot (as I can imagine yours are as well) while I have not made it back to being able to do crunches with ease, yoga has slowly started to build my muscles back up.
  • Jaydensmom0914
    Jaydensmom0914 Posts: 16 Member
    Also, I just want you to know that I truly respect you! You have been through so much and you are still looking to better yourself through all of it. Your children will thank you for staying fit and healthy despite your struggles. If you lose hope or start slipping just remind yourself how much you love your children and push through it for them. You are a warrior momma!
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