Post-partum belly question

[Tammyspq]

Hey guys! I was wondering if Sheila, any Healthy Moms instructors or any of you could answer a question for me. I'm wondering what I should anticipate the range would be for me to expect (with exercise) the return to my pre-pregnant stomach. I had a c-section and also have diastsis recti. I'm 4 weeks post-partum and still look about 4-5 months pregnant. Is this normal? I realized that I don't have any friends who had a c-section and I'm not sure if the stomach/uterus reduction is different for c-section vs. vaginal birth.

Also, given the diastis recti, are there particular exercise I should do? I currently just do crunches, reverse curls and some plank work - no oblique stuff.

Any suggestions?

thanks! jeni

 

[Bernard]

Hi Jeni,

I never had a c-section, but after each of my children's births, my stomach was quite big. Those ab muscles have had a hell of a stretching. Are you allowed to use a firming, moisturising cream on your tummy, yet ? (taking into consideration your post-op healing time). It would be a good idea to moisturise the skin over the abdomen, as you regain your shape, to keep the skin healthy.

I know I haven't really answered your question but I hope this might help. Thinking back to when I was post-natal at 4 weeks, my stomach was definitely still ball like.

Anna

 

[LovingLife]

I've never had a c-section either, but have had 5 babies (and one due December 2nd) and have never had that "pregnant" look after delivering (although I do have much more in the abs and very squishy abs at that). From what I've seen of all my friends c-section or not post-partum, some look 5 months pregnant for a few months afterwards and some don't. My friends who have the most never had c-sections. So maybe it has more to do with diastasis recti and genetic disposition -- I'm not sure. I just have 7 weeks to go and still don't have diastasis recti (never checked in previous pregnancies, but now am doubting I ever had it). But back to your original question. Although I'm able to lose the pregnancy weight within anywhere from a few to several months (depending on my efforts), my abdominal area takes a good year to get back to normal. It's always the last area to fully recover (and no wonder with all it goes through).

And my friend who has had 3 children and would look pregnant for months afterwards was able to get her abs back in tip top shape about a year post-partum too. Don't get discouraged that it can take so long because the time will pass whether you are working towards your goal or not. Just keep working at it and the results will eventually come. Also, some say that breastfeeding helps the weight fall off. For me, it's the opposite. It makes that last layer of fat want to stay on. Once I'm done breastfeeding, it feels free to go. Must be hormonally related or something. -- Renee

 

[tchersue]

YIKES!

Jeni... at 4 weeks postpartum c-section, you shouldn't be doing ANY ab work except for belly breathing and bracing exercises... even if you are feeling great. Your internal stitches won't be entirely healed for at least 1-2 weeks, and you don't want to risk adhesions... having had a c-section myself this time around, I know the frustration of waiting, but I understand that adhesions can be very, very painful...

Some of your belly coming back has to do with weight loss... and some of it has to do with your pre-pregnancy muscle tone and also with what you did during pregnancy. Muscles do have memory, so if you've had nice muscle tone before, it'll bounce back more quickly for you than for someone else who didn't exercise those muscles.

That being said, it'll be several months (and no one can give you a definite date... it's highly individual) before you'll start fitting into your old clothes the same way even if you lose all of the baby weight right away. Your muscles are stretched, your pelvis is stretched, your skin is stretched... it takes time for all of that to get back into place.

I'm 5 mos. postpartum now, and I'm just now fitting back into my clothes that I fit into at this same weight before the baby... and I lost all of the pregnancy weight (38 lbs.) by 3 mos. postpartum. You may find that you have a different weight distribution after having a baby... it's also not unusual to carry a little extra fat in your arms, butt, and mid-section until you finish nursing.

I had a 2 1/2 finger separation after this pregnancy... I did belly breathing and bracing exercises (deep breath in, blow out with your arms crossed over your abdomen and press the 2 sides in while blowing all of the air completely out... think navel to the spine)with no head lifts for the first 5 weeks. By then I was 1-1 1/2 fingers. I added a head lift with the breathing, but I continued to brace my abdomen. By about 8 weeks, I was down to 1 finger (where I have remained... after your diastasis is healed or at least down to a finger or so, you'll still want to check it from time to time for awhile to make sure you aren't exacerbating the split)... at that point I began doing "real" ab work... I do crunches/rotations on the stability ball... diaper lifts with my feet holding the stability ball... pilates planks and a pilates style resistance ball exercise where you lie on your back and rotate (both directions) your legs while holding the ball in between your legs... and machine work for my rectus abdominus and oblique muscles.

All of this being said... all of the instructors but one that I work with at the YMCA are moms... several with 2 or 3 kids... and 3 with babies or toddlers under 1 1/2... and all of them look GREAT! One who has three little girls under the age of 5 has a 6 pack that you would just die for. Moral to the story... you can get your body back, and persistance pays off just as it always does.
:0)

Susan
Healthy Moms Certified Perinatal Fitness Instructor

 

[Tammyspq]

RE: YIKES!

Thank you all for your feedback! It's so hard to know because even as an instructor, I can not find enough information on exercise and pregnancy. Plus, being a first time mom, I don't know what to expect.

Susan, I will definitely chill out on the ab work (I must say that I only did stuff today and Sunday). I'm just so ansy! Plus, I'm finding that, like prior to pregnancy, my body NEEDS exercise to sleep comfortably. I'm only riding a LifeCycle for 20 minutes doing some interval training on it.

I'm waiting to hear about a job for my hubby so I can take the Healthy Moms certification.

Thanks! jeni