Is it possible to get a six pack after preggo
ummnadir
Posts: 48
Hello,
I am curious if I can achieve a six pack even though I had a baby. I think my midwife told me that the abdominal muscles will never connect again. Is that true? I know there are plenty of mothers on here....:) feedback please
I am curious if I can achieve a six pack even though I had a baby. I think my midwife told me that the abdominal muscles will never connect again. Is that true? I know there are plenty of mothers on here....:) feedback please
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Replies
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I've seen many,many Moms with a 6-pack.
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I've seen many,many Moms with a 6-pack.
What about mom's that have had C-sections?0 -
I've seen many,many Moms with a 6-pack.
What about mom's that have had C-sections?
Most of my friends have six packs, including my friend that had twin girls with c-section has the most incrediable set of abs ( she runs marathons) :flowerforyou:
BEST Of LUCK to ALL0 -
I know load so women who have flat, toned 6 packs after having kids. Your mid wife might be taking about Diastasis recti, this is where the muscles separate during pregnancy. I suppose it would be harder if that happened.0
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ive never been preggo but ive seen plenty of friends who have toned flat tummies its all in the person I think... if you want it bad enough you will have it0
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I've had 2 c-sections (2009 and 2010) and my stomach is FINALLY flattening out nicely. I do A LOT of running. Cutting out beer made a world of difference too. I still have a ways to go but I can see a 6 pack in my future Good luck. 0
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I am sure its possible. I dont think it will be for me. I am not at goal weight yet, but i am pretty sure that once i am, i am still going to have a big pouch of loose skin on my belly, and no visible abs unless i get a tummy tuck. I had a C-Section and i am pretty sure i have the issue with the separated abs at the top from carry my big baby boy in my small short torso.
everyone is different.0 -
I have a friend, she had twins and she is rocking a six pack. My tummy is finally getting flat and I can see outlines forming.0
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I am just about 2 yrs post-partem w my twins, I carried them to 40 weeks and they were each over 6 lbs, so I was ginormous...48" around. I found a physical therapist who has been helping me repair my diastasis (abdominal seperation). If you have severe seperation, then some of ab exercises, like crunches, can actually make it worse instead of closing the gap and flattening out your tummy. If you're interested, google rectus abdominis diastasis repair for some good info and maybe find a pt who can work with you on that specifically.
I've closed my gap by 3" after working with my physical therapist after 2 weeks. I'm doing a 6 week program with her and would love to have my post-twins tummy back0 -
I am just about 2 yrs post-partem w my twins, I carried them to 40 weeks and they were each over 6 lbs, so I was ginormous...48" around. I found a physical therapist who has been helping me repair my diastasis (abdominal seperation). If you have severe seperation, then some of ab exercises, like crunches, can actually make it worse instead of closing the gap and flattening out your tummy. If you're interested, google rectus abdominis diastasis repair for some good info and maybe find a pt who can work with you on that specifically.
I've closed my gap by 3" after working with my physical therapist after 2 weeks. I'm doing a 6 week program with her and would love to have my post-twins tummy back
I will def research and stop the crunches for now.
Thanks everyone for replying0 -
Hilary, did insurance cover the PT or are you doing it out of pocket? Just curious as I also have issues with my abs, flab or no flab!0
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Look through my pics. I've had 3 full term deliveries. 0
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Not all women have their abdominal muscles separate. If they do separate it generally takes surgery to reconnect them. But if they don't separate it is definitely possible to have a 6-pack.0
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I think it's much easier to get pregnant after a 6-pack.0
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Bwahahaha!I think it's much easier to get pregnant after a 6-pack.0 -
Hilary, did insurance cover the PT or are you doing it out of pocket? Just curious as I also have issues with my abs, flab or no flab!
No, insurance did not cover the PT but I do submit my receipts from for reimbursement to our FSA.0 -
I am sure its possible. I dont think it will be for me. I am not at goal weight yet, but i am pretty sure that once i am, i am still going to have a big pouch of loose skin on my belly, and no visible abs unless i get a tummy tuck. I had a C-Section and i am pretty sure i have the issue with the separated abs at the top from carry my big baby boy in my small short torso.
everyone is different.
This is me. I had my 4th baby (and 4th c-section) 5 months ago. I do have diastasis recti and am working on improving that. But even at goal I am pretty sure I will have some loose skin. I suppose I could get a 6 pack even with loose skin but my belly will not look the same again no matter what.0 -
It's totally possible. A six pack isn't dependent on how those muscles were stretched, unless you had separation of the muscles. But even with separation, you can actually still get a "six pack" (it'll just look really, really weird), because a six pack is dependent on your body fat percentage. So if your body fat gets low enough, you can have a six pack, regardless of having a child. It's just sometimes harder to get that lower body fat percentage after having a baby, because of the hormonal effects on your body hang around long-term.0
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I've seen many,many Moms with a 6-pack.
What about mom's that have had C-sections?
https://www.facebook.com/#!/MIFmom
check her out she will amaze you i followed her through her last 2 pregnancys and she had 3 c section!0 -
I have had 3 babies and I have great abs (if I may say so myself). Since the time I took my profile pics, my abs' definition has increased even more.0
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There's a woman in my spinning class with 4 young kids and an impressive 6-pack.
I had 3 finger widths' separation after my 2nd son and worked with a physical therapist for a summer and got it down to 1/2 inch. After my third baby, it's stayed under 1 finger width. I had to pay copays but that was it.0 -
For those who have had diastasis recti and went to a physical therapist, can you share what some of the exercises are that they have you do? I've found some info online but want to know if it is similar. Here is one list of exercises that I found:
What are the Ten Best Ab Exercises for Moms who want to lose their mummy tummy for GOOD? Possibly not the ones you’d expect! The traditional sit-up or crunch is NOT to be the best way to tone your abdominal muscles. For mums especially (even not-very-new mums), crunches as ab exercises are a big no-no, on the basis that they push you out in all the places that you should be sucking in… & can make a diastasis recti (or abdominal separation) worse.
This article & video were created especially for The Ten Best | The Essential Guide to the Best of Everything!
Enough of what not to do – here’s my Ten Best Ab Exercises for Moms! They’re multi-taskers… & you know how good we are at that
The first 4 of the ten best ab exercises are suitable for beginners, for new mums (up to 20 weeks) & where diastasis recti or abdominal separation is 2-3 fingers or more, with weak connective tissue.
BTW if you don’t see the text, click the speech bubble at the bottom of the video screen
The first 4 exercises teach you to engage your deepest core muscles & need to be mastered before you progress to the harder ones. If your abdomen bulges outwards or domes when you attempt any exercise, do not move on to the next ones until you have mastered full control! Full instructions for each exercise below:
1. HEEL SLIDE | Lie on your back with knees bent & feet flat on the floor. Drawing belly button to spine & pelvic floor in & up, slide one heel slowly away until that leg is flat to the floor. Keep core engaged throughout the movement. Relax & inhale, then engage the muscles again & slide the foot back. Alternate legs, 10 each side.
2. CAT | This is a bit of yoga with a bit of Pilates with a bit of ‘zipping up a diastasis’, a pelvic floor exercise AND a great stretch for your upper & lower back. A true multi-tasker! From hands & knees, shoulders over hands, hips over knees. Breathe in, take your chest forward (don’t throw your head back) & relax your abs. Then breathe out, draw belly button back to spine, lift the pelvic floor & arch your back as your pelvis tilts. Work with your breath, coming back to neutral spine on the next inhale. This is a fabulous exercise first thing in the morning to get you going, or after a day of feeding, computing, stress or sitting at a desk!
3. BRIDGE with Leg Extension | Lie on your back with your knees bent & feet flat on the floor. Lift your hips & tuck your chin to your chest. Engage your core muscles (draw belly button to spine & lift pelvic floor) & hold. Imagine ‘zipping up’ your rectus muscle (the vertical one at the front) form pubic bone to breast bone. Lower & repeat 10 times. When you have mastered this you can try lifting one leg straight out in front as you lift.
4. BALL ROLLOUT | Kneel in front of the Swiss Ball (balance ball) & lean forward onto it, resting on your forearms. Push the ball away from you, and then pull it back in under your chest. Your lower body doesn’t move, just your arms with your abdominals doing all the work! The more of your bodyweight you drop forward onto the ball, the harder it is, so kneel up on your haunches at first or if you have a wide diastasis.
Once diastasis is 2-3 fingers or less & abs can be activated without bulging, TRY THESE! These exercises require your core muscles to be able to hold the weight of your body & support your back – if your back sags or there is any pain at all, please do the easier version!
1. PLANK | An ab classic, this works your Transverse Abdominis (deep core muscle) as well as your pelvic floor (provided you remember to lift it) & strengthens your lower back. From elbows or with straight arms (straight arms is slightly easier), from knees (easier) or toes. Find the one you can do, hold it for a minute, when that’s easy, make it harder!
2. BALL GLUTE & HAMSTRING PULLS | This tones your butt & the backs of your thighs, as well as your abs! Lie on your back with the backs of your heels resting on the ball. Lift your hips & engage your core as you bend your knees & pull the ball in underneath you. Push away, and then pull back in. Try 15.
3. PUSH-UP | You may not think of a press-up as an ab exercise – but if you engage your core muscles correctly, this really works! Exhale as you push up, engaging core & pelvic floor. Start from your knees, work up to your toes… 10-20 total, whatever you can do, just keep improving!
4. BALL TUCKS | With your feet balancing on the ball, hold a dead straight plank position. Don’t bend your knees till you can hold a straight line & if you can’t hold a straight line, you’re not ready for this exercise! Bring your knees to your chest, working your abs & holding steady, then push back. Repeat for 10.
5. SIDE PLANK | This is a plank for your obliques (the sides of your waist). You can go from your knees or with straight legs, just like the standard plank. Prop yourself up on your elbow & lift your waist & your hips. Don’t lean forward or back & don’t forget to breathe! Hold for 30 seconds each side if you can.
6. DYNAMIC PLANK WITH MOUNTAIN CLIMBERS | This really works the side of your waist! From a plank position, bring alternate knees out to the side towards your chest. Hold your abs tight!
Which ab exercises for moms would you have in YOUR Ten Best? These are just a taster of the kind of video that feature in the MuTu System 12 week video coaching… see more here!
I also got the Boot Camp 2 DVD from Lindsey Brin but haven't done it too many times yet. I am so afraid to do something that will make it worse. I had it before getting pregnant the last time but didn't know much about it. I did a yoga/pilates class for a year (she also did a lot of crunches and other non-yoga moves) with no improvement. I
know now that I was probably doing things that made it worse.
If I need to go to the physical therapist I will, but if the info is the same I will stick to what I listed above.
Thanks!0 -
Yes, unless the muscle separation didn't go back. I am there yet and don't know if I can eat clean enough to get there, but I have more definition now than before the pregnancies.0
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The main thing I did was to do partial crunches while wrapping a sheet or towel around my mid-section, so the muscles were pulled together. I also did leg lifts (also with the wrapped sheet) that increased in difficulty as I progressed.0
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For those who have had diastasis recti and went to a physical therapist, can you share what some of the exercises are that they have you do? I've found some info online but want to know if it is similar. Here is one list of exercises that I found:
What are the Ten Best Ab Exercises for Moms who want to lose their mummy tummy for GOOD? Possibly not the ones you’d expect! The traditional sit-up or crunch is NOT to be the best way to tone your abdominal muscles. For mums especially (even not-very-new mums), crunches as ab exercises are a big no-no, on the basis that they push you out in all the places that you should be sucking in… & can make a diastasis recti (or abdominal separation) worse.
This article & video were created especially for The Ten Best | The Essential Guide to the Best of Everything!
Enough of what not to do – here’s my Ten Best Ab Exercises for Moms! They’re multi-taskers… & you know how good we are at that
The first 4 of the ten best ab exercises are suitable for beginners, for new mums (up to 20 weeks) & where diastasis recti or abdominal separation is 2-3 fingers or more, with weak connective tissue.
BTW if you don’t see the text, click the speech bubble at the bottom of the video screen
The first 4 exercises teach you to engage your deepest core muscles & need to be mastered before you progress to the harder ones. If your abdomen bulges outwards or domes when you attempt any exercise, do not move on to the next ones until you have mastered full control! Full instructions for each exercise below:
1. HEEL SLIDE | Lie on your back with knees bent & feet flat on the floor. Drawing belly button to spine & pelvic floor in & up, slide one heel slowly away until that leg is flat to the floor. Keep core engaged throughout the movement. Relax & inhale, then engage the muscles again & slide the foot back. Alternate legs, 10 each side.
2. CAT | This is a bit of yoga with a bit of Pilates with a bit of ‘zipping up a diastasis’, a pelvic floor exercise AND a great stretch for your upper & lower back. A true multi-tasker! From hands & knees, shoulders over hands, hips over knees. Breathe in, take your chest forward (don’t throw your head back) & relax your abs. Then breathe out, draw belly button back to spine, lift the pelvic floor & arch your back as your pelvis tilts. Work with your breath, coming back to neutral spine on the next inhale. This is a fabulous exercise first thing in the morning to get you going, or after a day of feeding, computing, stress or sitting at a desk!
3. BRIDGE with Leg Extension | Lie on your back with your knees bent & feet flat on the floor. Lift your hips & tuck your chin to your chest. Engage your core muscles (draw belly button to spine & lift pelvic floor) & hold. Imagine ‘zipping up’ your rectus muscle (the vertical one at the front) form pubic bone to breast bone. Lower & repeat 10 times. When you have mastered this you can try lifting one leg straight out in front as you lift.
4. BALL ROLLOUT | Kneel in front of the Swiss Ball (balance ball) & lean forward onto it, resting on your forearms. Push the ball away from you, and then pull it back in under your chest. Your lower body doesn’t move, just your arms with your abdominals doing all the work! The more of your bodyweight you drop forward onto the ball, the harder it is, so kneel up on your haunches at first or if you have a wide diastasis.
Once diastasis is 2-3 fingers or less & abs can be activated without bulging, TRY THESE! These exercises require your core muscles to be able to hold the weight of your body & support your back – if your back sags or there is any pain at all, please do the easier version!
1. PLANK | An ab classic, this works your Transverse Abdominis (deep core muscle) as well as your pelvic floor (provided you remember to lift it) & strengthens your lower back. From elbows or with straight arms (straight arms is slightly easier), from knees (easier) or toes. Find the one you can do, hold it for a minute, when that’s easy, make it harder!
2. BALL GLUTE & HAMSTRING PULLS | This tones your butt & the backs of your thighs, as well as your abs! Lie on your back with the backs of your heels resting on the ball. Lift your hips & engage your core as you bend your knees & pull the ball in underneath you. Push away, and then pull back in. Try 15.
3. PUSH-UP | You may not think of a press-up as an ab exercise – but if you engage your core muscles correctly, this really works! Exhale as you push up, engaging core & pelvic floor. Start from your knees, work up to your toes… 10-20 total, whatever you can do, just keep improving!
4. BALL TUCKS | With your feet balancing on the ball, hold a dead straight plank position. Don’t bend your knees till you can hold a straight line & if you can’t hold a straight line, you’re not ready for this exercise! Bring your knees to your chest, working your abs & holding steady, then push back. Repeat for 10.
5. SIDE PLANK | This is a plank for your obliques (the sides of your waist). You can go from your knees or with straight legs, just like the standard plank. Prop yourself up on your elbow & lift your waist & your hips. Don’t lean forward or back & don’t forget to breathe! Hold for 30 seconds each side if you can.
6. DYNAMIC PLANK WITH MOUNTAIN CLIMBERS | This really works the side of your waist! From a plank position, bring alternate knees out to the side towards your chest. Hold your abs tight!
Which ab exercises for moms would you have in YOUR Ten Best? These are just a taster of the kind of video that feature in the MuTu System 12 week video coaching… see more here!
I also got the Boot Camp 2 DVD from Lindsey Brin but haven't done it too many times yet. I am so afraid to do something that will make it worse. I had it before getting pregnant the last time but didn't know much about it. I did a yoga/pilates class for a year (she also did a lot of crunches and other non-yoga moves) with no improvement. I
know now that I was probably doing things that made it worse.
If I need to go to the physical therapist I will, but if the info is the same I will stick to what I listed above.
Thanks!
I am wondering the same thing! I have a seperation and am afraid to do anything to make it worse. I just recently researched about this and came across some of the same info as you. I never knew before that regular crunches can make it worse. Why did my doctor never tell me about this?!?! I had always assumed the only way to correct it was by srgery, but if there are exercises I can do to repair this problem I'm in!
I am wondering if any moms on here have had diastasis recti and have corrected it with certain exercises?!?! Does anyone have before and after pics of this problem being corrected??0 -
I REALLY need to be more consistent with these exercises. I want to do the 30 day shred but won't start until my separation is smaller. I get to the gym but forget all about the ab exercises. I bought Lindsey Brin's Boot Camp 2 video, which is supposed to help, too. Friend me and we can keep each other motivated to work on this!0
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Yes I have a six. Pack after 2 kids Im On my 3rd child now I'm due on the22nd not to mention my kids were back to back 13months apart I also gained 68lbs with my 1st and 35 with my 2nd pregnancy weight on pregnancy weight I got down to 109lbs after my 2 kids now I've gained 30lbs with this pregnancy I do martial arts and pole fitness so yes it's possible but. U gotta b dedicated0
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Six packs come from low body fat. Get it low enough and you'll see them.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
@ noadditives:That Baby BOBO is the cutestest ever!:happy:0
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Six packs come from low body fat. Get it low enough and you'll see them.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition
^^^^This. Pic is of me and my son. I have low bf %. The abs will be hidden during my winter bulk :-(0
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