Advice please: exercise regime to sort out my core abdominals

[SparklyPrincess]

Hi, wondering if anyone can give me some advice on an exercise regime to strengthen my core muscles. They are extremely week due to 2 pregnancies, one c-section and me not doing anything to strengthen them for 11 months since said c-section!

Have tried a couple of pilates DVDs but find them very difficult and painful in the lower abdominals around the scar.

Any help gratefully received!

SP

bumpsadaisy

I've been given exercises by a physiotherapist to strengthen core abs. Because mine are so weak, I have to start off with pelvic tilts only.

You lie on your back on a carpeted floor. Legs straight. Then tighten your abdominal muscles as you tilt your pelvis upwards. You should feel your spine flatten out against the floor.

Tae Bo is great for your abs. There are loads of DVD's you can do from home.

Start by lying on your back, knees bent, feet on the floor. Now flatten your lower back into the floor, continue breathing. Hold 10-30 seconds. Repeat.

When this is easy, start doing some very simple exercises in the same position, while maintaining lower back touching floor:

1. Slide one foot away from your bottom, then slide back to original position. Do other side too.
2. 'roll' one knee out about 5-10 cm, and slowly return, then do other knee.

IMPORTANT: During all of these you need to draw your belly button in towards your spine, but MUST BREATHE.

Little and often!

If looking at her impossibly perfect post natal body doesn't put you off, I found this dvd brilliant.

Basically start out doing the very gentle 10 minute workout for a number of weeks includes gentle pelvic tilts and lots of stretching - as your muscles strenghthen it is then possible to contemplate the other workouts on the dvd. Whenever I feel a bit out of shape I get the dvd out for a few months and ease myself back into working out.

I recommment it...

recommend (sorry about the grammar/spelling - I am typing too quickly!)

buy a gym ball
and go to pilates class to get basics
I am in very early stages of getting my core back after horrific SPD

sit on gym ball and raise one leg at a time slowly while holding your core in as if doing pelvic floor, ie drawing in as if stopping a wee

Thanks for the advice everyone ...

Have worked out some basic exercises from my pilates pregnancy (I have done pilates before, just not recently, obviously!) book to do each day and hopefully will see some improvement eventually.

I think you're right LittleMissTickles - little and often. Need to get my head round the fact that this is going to take some commitment!

Piffle - have you been shown how to use a gym ball at a gym or wherever? Not really got any idea where to start with them ... apart from falling off which is my usual trick. I have got one which I used when I was pregnant for sitting on and having contractions on but I think I need the next size up.

Will check out the Cindy Crawford DVD, my library may have it.

Thanks again

SP xx