Home exercise program/moms, check your abs!!!

If anyone is looking for a gym, I have a free trial to my gym, NYSC in Livingston, which expires 2/14. I'm happy to email the coupon if you PM me.

This is so interesting, and I confess that I have been pretty skeptical. But the profile view is distressing, even give or take 20 pounds and a whole lot of fitness training, post c-section and a "regular" (both of whom are in college).

@j r I'm not following your post

Oh, sorry. I'm following this thread because dedicated effort over several years (diet, training programs, physical therapy, Diane Brill PT, cycling, swimming) has not produced the intended results, and I've never heard of this method.

annemarie said:

I'm so happy for you guys! I have been slacking! I will try the squeem because that three armed brace is a total bear!

@pmartinezv what did you work out in?

Nothing fancy really. Got a cheap slimming belt on Amazon since it holds me pretty tight.

knowlton said:

Do you have a before picture?

I will try to find one but I will be honest I have been deleting them because I can't deal with how horrible I looked. This is the first one that I am actually happy with in a very long time!

Can we see a picture of the person next to you? He looks pretty good too.

kthnry said:

Can we see a picture of the person next to you? He looks pretty good too.

Hey hey... off the goods sister!

So I did the test to see if I have DR and I think I do. I contacted Body Align and of course my insurance doesn't cover it. Just wondering if those that have gone through the program think it's worth the expense? Are there any sites on line to get the exercises or is it better to go to a practitioner?

judy3x said:

So I did the test to see if I have DR and I think I do. I contacted Body Align and of course my insurance doesn't cover it. Just wondering if those that have gone through the program think it's worth the expense? Are there any sites on line to get the exercises or is it better to go to a practitioner?

I did a lot of researched online and the exercises are very easy. You can definitely try it on your own and see how it works for you. There are videos that you can watch and I also found this useful.

http://www.fitpregnancy.com/exercise/postnatal-workouts/ab-rehab-workout/slide/1

Exercises are very basic and simply consist of sucking your stomach in when you exhale. You can do them sitting down, standing up laying down etc. I do them mostly sitting down and while doing other exercise. It is just a matter of doing them for a while each day. Once you start you keep remembering to do them. I also schedule an alarm on my phone to do them at various times during the day. Mostly I do them while driving. It is also a matter of what to avoid.
Some Types of Movement to avoid which we probably do more often than we think particularly if you are working out.

• Movements where the upper body twists and the arm on that side extends away from the body, such as "triangle pose."
• Exercises that require lying backward over a large exercise ball.
• Yoga postures that stretch the abs, such as "cow pose," "up-dog," all backbends, and "belly breathing."
• Abdominal exercises that flex the upper spine off the floor or against the force of gravity such as: as crunches, oblique curls, "bicycles," roll ups/roll downs, etc.
• Pilates mat and reformer exercises that utilize the "head float" position, upper body flexion, or double leg extension.
• Any exercise that causes your abdominal wall to bulge out upon exertion.
• Lifting and carrying very heavy objects.
• Quadruped exercises without adequate abdominal support.
• Intense coughing without abdominal support.

And an interesting blog, of many I read, that sounds so true to me…

http://www.dailyhiit.com/hiit-blog/hiit-life/pregnancy-motherhood/diastasis-recti-properly-train-strengthen-core-flat-abs/

Also wearing a sling or the corset mentioned earlier will help you remember to do the exercises, or at least it does for me.

Just curious as to who you should go to to be diagnosed...your regular doctor? Will Body Align do it? Thanks!

try this video its level 5 she posted a bunch

https://www.youtube.com/watch?v=ItMYebVOXCE

Body Align will do it. $200 for first visit, $150 for follow up.

After seeing this thread, my PT checked me. I don't have it, but I was engaging my hip flexors and glutes as opposed to my lower abs, so she gave me some simple exercises to do.

pmartinezv said:

judy3x said:

So I did the test to see if I have DR and I think I do. I contacted Body Align and of course my insurance doesn't cover it. Just wondering if those that have gone through the program think it's worth the expense? Are there any sites on line to get the exercises or is it better to go to a practitioner?

I did a lot of researched online and the exercises are very easy. You can definitely try it on your own and see how it works for you. There are videos that you can watch and I also found this useful.

http://www.fitpregnancy.com/exercise/postnatal-workouts/ab-rehab-workout/slide/1

Exercises are very basic and simply consist of sucking your stomach in when you exhale. You can do them sitting down, standing up laying down etc. I do them mostly sitting down and while doing other exercise. It is just a matter of doing them for a while each day. Once you start you keep remembering to do them. I also schedule an alarm on my phone to do them at various times during the day. Mostly I do them while driving. It is also a matter of what to avoid.
Some Types of Movement to avoid which we probably do more often than we think particularly if you are working out.

• Movements where the upper body twists and the arm on that side extends away from the body, such as "triangle pose."
• Exercises that require lying backward over a large exercise ball.
• Yoga postures that stretch the abs, such as "cow pose," "up-dog," all backbends, and "belly breathing."
• Abdominal exercises that flex the upper spine off the floor or against the force of gravity such as: as crunches, oblique curls, "bicycles," roll ups/roll downs, etc.
• Pilates mat and reformer exercises that utilize the "head float" position, upper body flexion, or double leg extension.
• Any exercise that causes your abdominal wall to bulge out upon exertion.
• Lifting and carrying very heavy objects.
• Quadruped exercises without adequate abdominal support.
• Intense coughing without abdominal support.

And an interesting blog, of many I read, that sounds so true to me…

http://www.dailyhiit.com/hiit-blog/hiit-life/pregnancy-motherhood/diastasis-recti-properly-train-strengthen-core-flat-abs/

This is all such great info, thank you! I asked my friend who is a personal trainer about what yoga I could do with this condition and she was like, "Uhh....just....avoid yoga." She sent me this video as a good place to start, as well, to add to the info on this thread: https://www.youtube.com/watch?v=Uxz0A9EyvWc

I don't think I can swing the time commitment right now for the PT unfortunately....getting that much childcare is hard for me. I'll keep wearing my Squeem (I actually think I could get a smaller size bc it's on the smallest row of hooks and it's actually not uncomfortable anymore) and trying these exercises.......

afa,
That list of what to avoid seems long and encompasses a lot of yoga. What's a girl to do?

@afa I've needed physical therapy a few times and have been pleasantly surprised by the appointment times. It depends on where you go but I've had appointments first thing (7am) and also in the evening. So depending on your husband's work schedule you may be able to find something that can work in the short term.

The breathing exercises appear to be a lot like the breathing taught in my yoga classes.

knowlton said:

afa,
That list of what to avoid seems long and encompasses a lot of yoga. What's a girl to do?

You may want to read the blog by the trainer I posted earlier. She continued to do all the exercises but wore a splint while doing them. It took her a little longer but she still was able to correct it.

mary2430 said:

The breathing exercises appear to be a lot like the breathing taught in my yoga classes.

Not very different. I think the most important things are to consciously suck in your belly as far as you can go when you exhale, and to avoid any activity that makes the belly bulge out and avoid or modify certain behavior that hurts the DR. For example I have changed how I get out of bed in the morning. I now roll on the side.

I have come to believe that this technique is the ideal blend of two different strategies. "Corset Training" has been around for a long time. My idol Dita Von Teese knows all about it! The problem is the corset-wearing alone still leaves you with a jiggly jelly belly when removed. The trick is to add the exercises for the abs to tighten things up and keep them where they should be. I really think this process is something that I will stick with until it gets too uncomfortable to wear the splint in the summer months.

Two other observations: 1) You should really wear a cotton tanktop or camisole under the splint. I wore a silk one at first and the splint slipped all over the place. I also much prefer the tank tops without any side seams, otherwise the seams get embedded into your flesh after 24 hours! 2) For better or for worse, the Squeem corset acts as a sort of push up bra as well. All of your womanly flesh gets pushed up and out like a beer maiden in a German Haufbrauhaus!

kmk said:

I have come to believe that this technique is the ideal blend of two different strategies. "Corset Training" has been around for a long time. My idol Dita Von Teese knows all about it! The problem is the corset-wearing alone still leaves you with a jiggly jelly belly when removed. The trick is to add the exercises for the abs to tighten things up and keep them where they should be. I really think this process is something that I will stick with until it gets too uncomfortable to wear the splint in the summer months.

Two other observations: 1) You should really wear a cotton tanktop or camisole under the splint. I wore a silk one at first and the splint slipped all over the place. I also much prefer the tank tops without any side seams, otherwise the seams get embedded into your flesh after 24 hours! 2) For better or for worse, the Squeem corset acts as a sort of push up bra as well. All of your womanly flesh gets pushed up and out like a beer maiden in a German Haufbrauhaus!

Ha, mine, which is not as long as the Squeem, gives me back fat. I wear a tank on top of it so it does show through my clothes much. I use some tanks I got while breastfeeding to minimize the 4 boob effect so they work well for this as well. While working out I do wear at cotton tank (basic stuff) under the splint to address the moisture. I want to get a Squeem that has straps on top to minimize the back fat. The one I have was very cheap on Zulily. The squeem seems a bit pricey.

The Ann Chery model is even more expensive, it is the one I saw Kim Kardashian wearing. It looks very short to me though. There are images on the internet of some really heavy girls trying to wear it that can not be unseen!

Also, this is a fun website to browse. http://www.hourglassangel.com/shape-wear/category/waist-training-corsets

I have a splint from when I had back pain years ago and every so often I break it out. Even wearing it for my back I notice it tightens my abs, I totally agree, @kmk. I'm having a hip issue and a support band is one of the treatments I read about, so I just ordered something similar to the Squeem, since my current one is getting stretched out. (Like kmk I have a long torso so I'm hoping the one I ordered is a bit longer than my current one.)

I also realized one of the reasons my hips hurt is because I don't engage my lower abs deep enough, so that's something I've been working on with my PT. She suggested many of the exercises in that video.

I think pelvic tilts can cure a hundred aches and pains!

Haha, so true! Damn sway back kills me.

Ok so I found a before pic. Note that this is one of the few that I kept, translation, I actually did not look that bad in this picture. I had many that were worse and I deleted them. This is from August. But you can tell there has been a significant change, from flabby to a bit tighter.

It looks like you've always been in pretty good shape but I defintely see the difference. So great!!

I have a Squeem question--how uncomfortable should it be?? I'm wearing it on the smallest hooks and it's not uncomfortable at all anymore, and not hard to do up when I put it on. Should I spring to get a smaller size? Mostly I want to get this done before summer comes because I don't want to wear this thing in the heat!!

@pmartinezv - I would be very happy with your "before belly". < sigh >

Thanks ladies. Once upon a time I actually had a body I was really proud off... six pack and everything... long ago when I used to have too much time on my hands and spent my lunch hour in spinning and then 2 more hours after work lifting and doing yoga... it seems so long ago now... But I am very proud that I am once again starting to look a little "tight". Regarding the Squeem, I don't think it needs to be uncomfortable, but it should hold you tight and in. Mine is not hard to put on any longer but but it still holds me in particularly after a meal.