Abs: Where did they go after having my children?

How do I get my abs back after pregnancy?

Tips from Kelly 

This is a question I’ve gotten several times over the years. My clients want to know where their abs went after their pregnancy and why they won’t come back even though they’ve been invited again and again!

Abs are like balloons

Think of a balloon before it’s blown up: it’s small, tight, perfectly shaped. Now, blow air into it as big as it can get, and then let all the air out. Do that 2, 3, maybe up to 6 times in a row. Each time it is stretched, the balloon loses its shape a little more. That is what happens to our abdominal muscles and the fascia around the muscles after a pregnancy.

Other reasons your abs disappear

Not only are your muscles stretched, but there is also the added water weight and blood volume that was necessary for the pregnancy. This tends to leave your stomach feeling “doughy.” The water weight will slowly subside after a few weeks, but the added fat and stretched muscles are left to be worked back into shape. That can feel overwhelming!

It takes proper nutrition, cardio, and core work to get your abs back after a pregnancy. Once you are cleared from your physician (usually around 6 weeks), you can begin working on the core.

My favorite cardio activity to bring back the abs

Dancing for your cardio is a fantastic way to get your waistline trim again. And it’s a blast. You have to think about holding in your tummy while you move, and then dance away!

After my third baby, I saw a big change in my waistline when I began to use dance for my cardio. I added plank work and crunches to firm the muscles through the abdominal and lower back area. Just hang in there, and don’t get discouraged. During your pregnancy, it took nine months for your body to change, so be patient and consistent. Persistence is the key!

Losing weight in your abs/belly

I have good news and bad news. The good news is that you CAN lose weight in your abs/belly. The bad news is that there is no way to spot-reduce. In other words, it’s a whole-body process.

The Great Reversal

The weight you’ve gained will actually come off in the reverse order of the way it went onto your body. That is determined by heredity.
So, if you gained it in your hips and glutes, then abs, and then face – you will lose weight in your face first, then abs, then hips and glutes.

Staying committed to losing weight is a process that people give up on too quickly because they don’t see the results WHERE they were hoping. But, if you understand the above process, you will know your efforts are working! So, keep it up, because eventually the weight will start falling off of your abs!

Drop the chips and get off the couch

You will have to create a caloric deficit in order to lose weight while combining the reduced calories with exercise. In other words – eat less and start working out. This is the best way to lose and maintain the weight loss.

However, not all food is created equally. A healthy diet is very important and will include lean proteins, complex carbohydrates, and good fats (olive oil, nut oils).

Then COMBINE the good nutrition with cardio, strengthening, crunches, and core work. If you make the mistake of trying to just do the crunches and core work, you will be building your muscles, but under a layer of fat. So, combine!  If you have any questions, please let me know! 

Chronic Pain - Can I Still Exercise?

I have chronic pain. Is it okay for me to exercise?

Are you in pain? Do you feel unsure about the movement you should be doing? We have seen different scenarios throughout the years where individuals have asked, "Is it OK for me to exercise with chronic pain?" Many times, a general practitioner will begin sending his patients with chronic pain (nothing acutely wrong)  to begin exercise programs. It may sound kind of counter-intuitive to add movement to an already painful existence, but it may be just what the doctor ordered.

Not Your Average Candidates

We have known many individuals in the past who have differing circumstances, keeping them from participating in exercise.  In most cases, when asking their doctor, they were told, "Go exercise!" One of these was waiting on a kidney transplant.  Another was born with a congenital heart defect, having many open heart surgeries in her lifetime. Her condition is such that she is not even a candidate for a transplant -- she was recently diagnosed with an incurable respiratory disease and Fibromyalgia as well.  The doctors still told her to exercise!  She is working on increasing her strength and flexibility; she is feeling better and doing a great job with her regimen!

Obviously, there are conditions that are acute and exercise is NOT recommended. But after a doctor’s clearance, just get started! Realize there are other people out there struggling with hurdles like you. You simply need to make up your mind to start and then take one small step at a time.

Redefine your success from looking good in a bathing suit to becoming a strong, healthy person. You may define success as being able to go to the grocery store without becoming exhausted. That goal is simple, attainable, and measurable.  

The best thing you can do for yourself is exercise! Many people have pains that actually are a result of being overweight, having a lack of strength, or simply not moving enough.  These are things that we can change together - you can make that change today!

Please share your struggles and successes so we can keep encouraging each other!