Tag Archives: get in shape post-partum

Diastasis Recti

I just was informed at my last doc appointment that I have diastasis recti (abs are tearing down the middle due to the pressure of growing uterus) 😦 It is not that bad yet, so that’s good.  I was suuuuuper bummed because I still have 3 more months to go and it will probably get worse.  HOWEVER, I am happy that LOTS of research has been done on what exercises I can do WHILE pregnant AND I am so thankful for the many fit mamas who have paved the way for me.  One in particular who I recently received great pointers and encouragement from is IFPA Pro Melissa Cunningham (check out her blog at: melissacunninghamifpapro.blogspot.com). I had originally contacted her for my friend who had diastasis recti with her 2nd pregnancy, so I had all this info, youtube links and tips already at my fingertips! Special thank you to you, Melissa, for your time and compassion for reaching out to someone you don’t even know!

Thankfully, running is still totally ok. I was bummed when the Physician’s Assistant told me no lifting or exercising, BUT …I am going to wait and talk to my doc (who was out of office that day) who’s husband was a bodybuilder and knows my backgroud, so she is very familiar with workouts. I am hoping she will be able to shed more light on what REALLY is ok or not ok.  Like pull ups with my transverse abs activated- are those ok? I’m thinking yes.  But push ups…maybe not since gravity is putting pressure on the weak connective tissue.

Informative online resources:

Advertisements

LiveFit @home – Phase 2: Day 29 Back+Cardio

Woohoo!! Here we are in Phase 2 and 5 weeks in to our training! I encourage you to go to the link and read Jamie Eason’s comments and tips (and words of encouragement) above each day’s workouts.

Link to Day 29

Variations:

Seated Cable Rows: I had to use a resistance band for all cable exercises. My trick is to perform the exercise until I feel a burn, THEN I start counting the required reps. This is not equal to doing them with the cable machine, but when you don’t have a choice, this a great alternative. Another option is to perform (more) bent over mid rows with this superset.

Wide-Grip Lat Pulldown: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*

Hyperextensions/ Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

What You Will Need:

  • Pull up bar
  • Barbell (optional since you can do this with dumbbells)
  • Dumbbells
  • Resistance band
  • the great outdoors

It felt great to do some cardio after lifting!


LiveFit @home – Phase 1: Day 25 Legs

I SEE CHANGES! Yay diet and consistency! How about you? Are you doing the LiveFit diet or your own? If you have recipes I’d love to hear them!! One more day before Phase 2! I’m Stoked!

Day 25

Variations:

Same variations as Day 22

Leg Extensions: I did these as single leg extensions. You’ll see why. Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension. The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.

Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.

Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.


%d bloggers like this: