Core strength, abdominal toning after baby

ashleylockhart1985
ashleylockhart1985 Posts: 2 Member
edited November 29 in Fitness and Exercise
I am 4 months post partum with my 5th baby. I’m looking for suggestions on strengthening my core (it’s very weak) and tightening my abdomen. I am not overweight and have lost all of my pregnancy weight I just don’t have any muscle tone. Please do not suggest “sit ups” they do not work, especially after having 5 children and having your stomach muscles pulled apart. Thanks

Replies

  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    I'd check with my doctor* first to find out which exercises are safe. I've never had a child and only started doing strengthening exercises about 2 years ago. I know that dead-bugs are good for the abs and back and don't exacerbate lower-back pain. Whether they'll help in your circumstances is more than I know.

    *If your doctor can't answer, ask about a referral to a physiotherapist.
  • MamaBearFergy
    MamaBearFergy Posts: 9 Member
    I’ve only had one baby thus far and I’m not done getting back in shape but I’ve found a few workouts specifically for post partum that seem to be helping. Jillian Michaels has one and there’s a 15day fit mommy challenge I found by someone else that takes into account a lot of modifications if needed. Haven’t done it yet myself but have known a lot of women who have it helped them.
  • StargazerB
    StargazerB Posts: 425 Member
    Did you have a diagnosed diastasis recti? And have you been cleared to do abdominal exercises? If not, that's where you should start.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Seconding @MommyLifts3, check for diastasis recti before trying any exercise programme.

    Your doc may be able to refer you to a DR specialist or a PT that is familiar with treating it.

    There are also a number of websites that give exercise routines, be wary of them and don't choose the first one you see. There should be a number of exercises that are repeatedly recommended and ones that aren't. Avoid a programme that is too dissimilar.

    Cheers, h.
  • ashleylockhart1985
    ashleylockhart1985 Posts: 2 Member
    I don’t have diastasis recti
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    there are some internal pelvic floor-y type exercises you could do too as well as your generic core exercises - dead bugs, planks, etc.

    Also, if you do your core excercises (your deadbugs for example) while at the same time making sure your pelvic floor is pulled up and core braced you get even more of a workout.

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    ashleylockhart1985 wrote: »
    I don’t have diastasis recti

    Sorry, with you saying 'with your stomach muscles being pulled apart' I thought there was a good likelyhood after 5 pregnancies.

    Glad that you don't.

    Cheers, h.
  • StargazerB
    StargazerB Posts: 425 Member
    middlehaitch wrote: »
    ashleylockhart1985 wrote: »
    I don’t have diastasis recti

    Sorry, with you saying 'with your stomach muscles being pulled apart' I thought there was a good likelyhood after 5 pregnancies.

    Glad that you don't.

    Cheers, h.

    That was my thought as well.
  • AliNouveau
    AliNouveau Posts: 36,287 Member
    Planks are always good. I love Pilates roll ups. Pilates is great for core strength check out blogilates on YouTube
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