QuestionQUESTION: Hi Helene!
I've been trying to track you down because I have questions about abdominal separation after pregnancy. I recently purchased your video and have been getting started on that.
I am almost 7 months post partum with my second child. I did not experience separation with my first and had no trouble getting my stomach back in shape. This time, after 6 months, I realized things were not returning back to "normal" the way they had previously. I had a "bulge" in the area around my bellybutton that wasn't going away. In fact, it has gotten significantly worse since mid-December. A friend of mine described abdominal separation and I instantly knew that was what I have.
When I wake up in the a.m., it's a small bulge, but as the day goes on and I eat meals, it literally grows in size, becoming quite large by each evening. By p.m., I often look 4-6 months pregnant.
I've read many differing things regarding this problem, including women experiencing the same type of thing where the bulge gets bigger, you look pregnant, etc.
I guess I'm desperate to know if this truly can be fixed with exercise. At this point, I'm able to get my separation to about two finger widths, which doesn't seem that bad according to things I've read ... however, the bulge is still huge, so I'm not sure what gives.
I guess what I really want to know is what is causing the bulge ... is it the separation, or the weak abdominal wall underneath (and I can DEFINITELY tell the muscles are VERY, VERY weak)? Will strengthening the abdominal wall really flatten this problem area out? Am I too late at 7 months post partum?
I don't feel like I need a tummy tuck, as I don't have extra fat, and not much extra skin ... but I'm desperate to figure something out with this bulging belly ... at just 90 lbs, having a hard, bulging tummy that looks several months pregnant is REALLY obvious and really frustrating. I don't need a 6-pack by any means ... but I'd like to NOT look perpetually pregnant. It's SO obvious on me. Up until last week, my mom had only heard me describe it on the phone. SHe came to visit and I showed her my tummy in the evening ... "Wow, you weren't exaggerating - that does look like a pregnant belly!"
I'll do the exercises faithfully simply for the fact that I want my core to be strong again so that I don't run into more back trouble or other issues ... but I guess I'm looking for an honest answer ... will the "bulge" ever go down w/o having it surgically fixed? And, what is causing the bulge if my separation can be closed to 2 finger widths?
Sorry so long ... I'm 28 and otherwise in decent shape ... looking desperately for some help!!
Thanks,
Shannon
P.S. I do love the video - it's GREAT!
ANSWER: I've got good news. You can dramatically improve the shape of your abdominal wall by reconditioning your abs from the inside out. I recently worked with a private client with an identical problem, with a similar body size, and she went down about 4" in the waist in 3 months.
Because you become more and more "pregnant looking" as the day progresses, this tells me that your abdominal wall is not functioning properly, and not supporting your spine correctly. This is a common postpartum problem. The program in the DVD and/or book will correct this.
Two finger widths separation is not bad at all, just slightly larger than normal, and at seven months postpartum, your connective tissues have already regained most of its former density. Since you're very petite, you're doing very well with that size midline.
You definitely don't need surgery.
Pay special attention to the "Belly Lacing," "Belly Scooping," and the exercises that require you to maintain the belly scooped position during exercise. NEVER let your abdominal wall bulge outward as you work your abs, this is critical. Try to do a set of "Belly Lacing" everyday, even if you don't have time for a full workout. This exercise strengthens your Transverse Abdominis and is key to flattening the abdomen after pregnancy.
---------- FOLLOW-UP ----------
QUESTION: Hi Helene,
Oh PHEW - you have no idea how reassuring your response is. I'm so glad to hear it sounds that this "bulge" can be corrected w/o surgery. What a relief. The thought of looking perpetually pregnant for life was pretty disheartening.
One follow-up question ... with the size of separation that I have, do I still need to only be doing the modified exercises for abdominal separation? At what point do I know it's okay to switch to the "normal" routine, if at all?
Off to do belly scooping and belly lacing while I wait for your reply ... :)
Thanks a bunch! Have a great day!
Shannon
AnswerSorry for the delay in response. I thought that a answered your follow-up, but must have pushed the wrong button when sending because it didn't go through.
Start with the first series of exercises on the DVD, even though you are not postpartum from a medical sense. After you have gained a significant amount of strength in you Transverse Abdominis and belly scooping and the exercises that use the belly scooped position are easy, then progress to the second workout.
Retest your mid line using the steps outlined in the DVD. Since right now your have a two finger width separation, you're borderline. If your gap is less witht he retest, or lessens as you work your muscles with more intensity, then you do not need to do the modified workout.
But you might also want to try both, and see how your body functions and feels, and do the workout that you like better.
