Need help!

Sharisunshine
Sharisunshine Posts: 41 Member
edited November 2024 in Fitness and Exercise
I had a transplant surgery a few months back. I had several complications and lost a lot of weight (40+ pounds in a matter of 3 months) and quite a lot of muscle mass. I've now been released by my surgeon to start working out again but I'm limited in what I'm allowed to do due to my incision and some stents that were placed in my belly.

I've started getting my appetite back since returning to work and have gained 11 pounds back which is okay but I don't want to gain any more back. It's all going to my belly. I'm back up to walking 10,000 steps a day. I'm working on getting back to logging food (that's not what my post is about).

My surgeon released me to do single muscle group weights only, except for my ab muscles and I'm not allowed any weights. I can do minimal crunches (5 a day at this point). I can do anything aerobic as long as I have the strength.

I'm needing ideas for ab/core exercises that dont involve weights or crunches. I've got to be careful as my risk of hernia is great (I had 5 abdominal surgeries in 3 mo). I dont like the extra weight in my abdomen nor the flabiness of it.

Like I said I know I've got to work on my eating too which will help but I would like to incorporate some exercises and I was looking for some advice.

Sorry for the long post!!! TIA!

Replies

  • snemberton
    snemberton Posts: 175 Member
    Planks? You can start modified and slowly build. Maybe have a friend video or take photos to make sure you have proper form?

    I know there is at least some ab/core benefit to the elliptical since cardio is allowed. Possibly build up to not using your arms or holding on, as the balance can help with core. There are some yoga poses too that may be allowed and beneficial to start with as you heal. I'd consult with your doctor on that first though.
  • Sharisunshine
    Sharisunshine Posts: 41 Member
    Thank you for the reply! I'll try the planks and see how that goes! I'll check with surgeon about the elliptical, I would assume that would be ok.
  • tlpina82
    tlpina82 Posts: 229 Member
    That's a tough one. if you're not allowed to crunch, not sure that planking would be much better. It's a very demanding exercise. People without limitations sometimes struggle to do 20-30 seconds.
    Proceed with caution.

    You can also do some leg raises. That may tough,but you won't really be flexing your core if you do it properly.
    That's a good exercise for lower abs.

    As far as the weight gain and healing. clean, whole foods eating may help you maintain and even lower your weight.
    I have been eating plant based for a few years now and found that loosing and gaining are much easier to control and also, my recovery time is much better now. Might be something to consider and maybe speak to your doctor about.

    Good luck... I hope your recovery goes smooth.
  • kimny72
    kimny72 Posts: 16,011 Member
    Can you get a referral to a physical therapist? I would hate to see you take advice from people here who aren't familiar with the risks associated with your surgery and recovery and do more harm then good!

    Just wanted to add - core exercise won't do anything about the fat on your midsection, they will just strengthen the muscles underneath. You would need to either lose weight by eating in a calorie deficit, or maintain your weight while increasing your overall strength and fitness over an extended period of time (a recomp). Recomp can help to reshape your body, but it is slow and takes a considerable amount of time.

    Best wishes on your recovery, and please take care of yourself! Right now you need to focus on recovering your health, not your belly :lol::flowerforyou:
  • Sharisunshine
    Sharisunshine Posts: 41 Member
    Thank you all for the insight! I think I'll stick to my walking for now and try to focus more on my eating, hopefully it will work itself all out!
  • Motorsheen
    Motorsheen Posts: 20,508 Member
    Cherimoose wrote: »
    Considering your medical history, don't do any ab exercises, including planks and especially leg raises, until asking your medical team about them. .

    this

    talk to your healthcare professionals about what is appropriate.

    .......rather than us knuckleheads.
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