Weightlifting & Exercise/Post Pregnancy belly

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Question
Hi Karen!
I am 36 year old and a mother to 10-month old triplets. During the pregnancy my belly bulged a great deal and my weight before my cs was 240 lbs. I gained around 88 lbs during the pregnancy. My height is 164.5 cm. My problem is that i still look 6 month pregnant although the rest of my body has shrunk considerably. i cant do ab exercises as this may worsen my ab muscles. will walking help me to lose my belly? what about the vibration belts that tone the muscles? are they helpful? can i use power plates? And yes, I am not breastfeeding anymore.

Answer
Hi Afreen!
Congratulations on your twins! Big job!

The first question I have has to do with your muscle in your belly. Do you know if the rectus abdominus or 6-pack abs are still connected? Those muscles form a seam down the center of your body. Sometimes they split apart in pregnancies with larger or multiple babies. It has very little to do with weight gain. The weight gain is the far on top of the muscle. There is little you can do short of surgery, but it his is something you should know...ask your doctor.

That said....I believe you can do three things.
1. Find time to walk...30 minutes is a good start.
2. Eat veggies, a little fruit, and protein (meat and fish) stay away from potatoes, bread, rice, pasta and other forms of sugar and flour.
3. Try to work your belly slowly. Begin by lying on your back...the children can crawl over you! Fun for them. Practice breathing.
Full breath in. Exhale all the air and brace your belly as if someone is going to punch you. Keep squeezing out air until it's gone and when you breathe in...relax the gut. Don't try to lift, don't mash your back into the floor. Learn to control the belly like this first. Start with 3 full breaths 3 times.
Watch a video.   http://www.nytimes.com/video/magazine/1194841000095/core-values.html
As you are stronger I recommend you try to add these exercises. Start with the one where you are lying on your back and hands under your hips.

Keep in touch! Best of luck.
Karen

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Karen Fili Sullivan

Expertise

Get on the inside track with Karen and her daily advice. http://karenfilisullivan.com. Or on FacebookLIKE us at ZWL - Zen of Whole Living I have more than 30 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. I've been certified by AFPA as a Personal Trainer and 12 years ago acquired a second certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow my Blog on http://karenfilisullivan.com

Experience

Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

Organizations
A few.

Publications
Published in Spring of 2013 The Zen of Weight Loss: A Mindful, Livable Approach to Fitness Get your copy at Square Market. https://squareup.com/market/body-restoration-by-karen/zen-of-weight-loss-in-mo

Education/Credentials
English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. AFPA. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouthful?l). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

Awards and Honors
Some.

Past/Present Clients
Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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