|
2004/07/30, 08:50 AM
I need help. I hate my stomach! my upper part has definition but no matter what my lower looks awful! I do the captains chair quite often and need some advice. I have had two children, my last in 1998. their has got to be a solution besides an expensive tummy tuck!
|
|
|
|
2004/07/30, 02:23 PM
This is a fairly common occurance for women after child birth, the muscles of the lower abs become flacid and weak. You mention that it looks awful, but there is actual concern to be had here. When the muscles of the lower ab region become weak and flacid, they allow for a higher chance of incontinence (frequent and uncontrolable urinating)as well as a higher occurance of hernia. This is not a result of only the muscles of the rectus being weak, the muscles of the pelvic floor are also the culprit here.
There are many excersises that can be performed for the abs, but only a few key exercises will "target" these muscles. The first is for the pelvic floor muscles that help with keeping your bladder in check as well as to prevent the chance of a hernia. Since you've had children before, this exercise will probably not be new to you. The muscles that they told you to contract to push out the baby are these muscles that I'm talking about (they also hold off urinating when contracted "kiegle exercises"). First work on holding the contraction as long as possible, then once you're able to do that for a minute or so a couple times throughout the day, you can work on quick contractions.
I'm out of time today, but I'll finish up when I have some more time, sorry.
Dave
|
|
2004/07/30, 10:46 PM
I really feel your pain there. I have the same problem. I have shaped up the rest of my body but below my navel and above my hips never ever seems to change with all the running and diet in the world. Nellyboy hit it right on the target I had the same problem and the keigel exercises fixed it all. I look forward to what you have to say.
|
|
2004/08/01, 04:33 PM
ok so your saying I should push down and pull in like the kegals? hmmmm sounds interesting, I could do this in the car or at work.
|
|
2004/08/01, 06:43 PM
txblondie,
That's absolutely correct and the nice thing about that exercise is that it can performed practically anywhere. The next exercise I'm going to give you is actually in two parts. These can be called lower abdominal control #1 and #2, they will teach you how to correctly activate the muscles of the lower abdominals and effectively conditioning them at the same time.
You begin by lying on your back with your knees bent and your feet flat on the floor. Your hands can be placed anywhere comfortable for these two exercises and if you need to, you can place a folded up towel under your lower back (lumbar)for support. Now roll your pelvis back, which will press your lower back into the floor or into the support. Hold this pressure for around 10 to 15 seconds. Your neck should be relaxed and you should be diaphragmatically breathing (belly breathing). You should do this exercise in the 10 to 15 second increments for around 2 minutes a couple of times throughout the day. To add to this, just incorporate the kegals and it will make for a greater training effect.
The second part of this exercise should be done only when you get the first part down and are able to do it up to 2 minutes a couple of times. Once again, you begin the movement by rolling your hips back and pressing your lower back against the floor or support. Next begin lowering one foot to the floor while the other remains in the air. Remember to keep constant pressure on the floor with your lower back. When you're able to perform 25 to 30 reps, without losing form, you can now make the exercise harder by straightening the leg at the knee. This will increase the intensity placed upon the lower abs. When you're able to perform 25 to 30 of these, you're ready for the next exercises that will challenge you even more. Also, keep in mind that you can add the kegals into this exercise as well.
If you have any questions or have any problems with them, just let me know.
Dave
|
|
2004/08/04, 09:31 AM
thanks a bunch I will give these a try. hopefully I will start to see results!
|
|
2004/12/06, 05:17 PM
nellyboy, I'm afraid I dont understand the exercies your mentioning. I have had five children, I'm not in bad shape, but I'm not good either, I'm 25 and feel 40. break it down a little more for me please. thanks
|
|
2004/12/13, 09:29 AM
Hey--just another mom of 3 here--i have the same problem-i'm in pretty good shape and work hard, but my lower abs are awful--i will be trying out these exercises. Thanks for the info.
|
|
2004/12/13, 09:31 AM
This info was posted in Aug--i'm interested in knowing how much anyone has progressed.
|
