Alternative to the Old Fashioned Sit Up?

Pilates is great. There are videos you can buy or even rent. Rent them first and then see what you like. I would invest in a big ball too. They are around $10.00 at TJ Max, don't go to a sports store, it will cost a lot more. Don't get frustrated if you don't see any difference right away. You will, you just have to stick with it. Pilates has been great for me. Good luck.

Try a very basic/ beginners level PILATES video. It is a great wrk out for those "core" muscles, and gives the whold body a nice long, lean look. If you start at a beginners level, it shouldn't be too hard to follow while you're starting out. I have one by Denise Austin that offers 2 wrk outs on the same tape/ dvd, and they are only 20 minutes each. Good luck!

Hi K., I found Pilates to be a great, low-impact excersize. I have fibromayalgia and this was really great for helping through some of the pain and discomfort. I didn't do it to lose weight, just to firm up and strengthen my "core". Maybe that would help with back spasms? It may take some time, not a quick fix. I was doing Pilates before I ever got pregnant, then bought a Pregnancy Pilates video, but it is still wrapped in it's plastic and I am now on my second pregnancy, so that shows you how motivated I am!
I bought the Denise Austin Pilates video so I could do it at home and I really enjoyed it.
Hope it works for you!

I specialize in pre and postnatal fitness from www.healthymomsfitness.com I alawys recommend the book "Bouncing Back Into Shape After Baby" by Caroline Creager it can be found on Amazon. It has pics, illustrations and how to do them from beginner to advance. It also discusses diastis recti, which is an abdominal separation that occurs with 2 out of 3 women after birth. If you have that and the book will tell you about it, how to test for it, etc and how to rehab it together. I will tell you that you can do 1000 crunches a day and it will NOT get rid of your belly, especially if you have the separation. 60% of success comes from a healthy diet, 20% is exercise (including strength training and 30-min of cardio) and yes, the other 20% to weight loss is sleep. I didn't start losing weight until I started sleeping through the night..ha ha. Stott Pilates also has a DVD called postnatal pilates, which will ease you back into stronger abdominal shape. Good luck.

Crunches and reverse crunches are an easier start. In the same starting position as the sit up, cross your hands over your chest or put them behind your hand and contract your abdomen until your head, shoulders and upper back are off the floor. hold for 3 sec and go back down. There are all sort of variations on how you can put your legs and work different muscles. You can also use an exercise ball. Try googling.
Reverse crunch is easier if you have something to hold your feet. Start in the "sitting up" position of the sit-up and place your hands in the same way you would for a crunch. Lower yourself backwards halfway down to the floor, hold for 3 seconds if you can, then back up. I find these to work the lower abs and back really well, good luck.

I love this book called Lose Your Mummy Tummy by Julie Tupler, It discusses the diastasis as well and it's true the tummy wont go away until you address that separation of the muscles. Some sit up type exercises can actually make it worse. The moves in the book are super easy, but effective. The sit up type thing she does is just laying on your back with your knees bent and just pick up your head, like you're nodding. To make it harder, you just straighten you legs more until you're eventually lying flat. It's great.

The best for me after having twins was using the exercise ball. Just sit on it, with your arms folded across your chest and slowly lean back trying to keep your spine & neck aligned and your abs tucked in. Trust me, I had no abdominal muscles to tuck when I first started after twins! There's a great free diet & exercise website called sparkpeople.com, too. They've got tons of sample exercises you can check out. You can see actual demonstration videos of each one, too. It's sort of like eDiets and Weight Watchers online, only amazingly, it's still free. Check it out when you have a minute. And if you don't have a ball, really consider getting one. They are great for so many exercises!

K.:

Lie flat on the floor with your arms at your side. Push your lower back to the floor and hold it for the count of 10. Remember to breathe.

This will strengthen both your stomach and your back muscles.

C.

Have you tried a stability ball? It eases the tension on your lower back and really focuses on your core. It's also great to just sit on, always having that core engaged.
N.-Nutrition Naturally
www.jp4ahealthieryou.com

There is a tape called Calenics (not sure the spelling ) by Calin Pinkly - it's great - take it at your own speed you'll get there.

Hi K.,
I don't know of any websites, but I'm sure you can google "sit up positions" or something and get lots of great sites. Also, I do have some "alternative" ways to start building your tummy muscles back. The first one is a Yoga inspired move that I learned on a "Self" video. You get in the "plank" position (Arms bent at elbows and at your side, hands flat, toes pointed.) Then you push yourself up and hold, so you are resting on your forearms and toes, and your body is in a straight, push-up-like position, but with your hands flat. Also, you can stand and raise your Right arm above your head, and point your left leg out to the side. Then raise your lft knee and draw your right arm down till your elbow meets your knee across your body and repeat 10 times. (Then you can obviously do the Left arm and Right leg) Also, even though you may not be able to afford a trainer, you can ask any employee of the gym you attend for paperwork or even to show you some "low stress" moves for your abs...that's what they are there for! :) Good luck and good for you!

Hi, K.,

I'm a massage therapist and have worked in rehabilitation settings, and I have a couple of suggestions.

First of all, traditional sit-ups don't actually do much for your abs. They are actually more for your hip flexors - not something that will really show in your waist line.

There are a couple of great alternatives. One is called "blow outs." You can do them standing, sitting or lying down. You start by forcibly exhaling until you can't blow out any more. This works the transverse abdominals. You can hold it for increasing periods of time (10 seconds, 20, 30, etc.) for increasing numbers of reps. Once you are familiar with the sensation, you no longer have to blow the air out but just tighten the muscles.

Most people are familiar with crunches. You lie on your back, knees bent, hands gently supporting your head. You make a small "crunching" motion of bringing your ribs closer to your pelvis. This does not have to be a big motion to activate the rectus abdominus (the "six pack"), and it's better to do slow, small, deliberate motions than to do wild, fast or big motions here. Really focus directly on the muscles you want to build, and that will strengthen them faster.

If you had a C=section with either child, I would also recommend you get some bodywork for any adhesions/scar tissue. This will help you to regain abdominal muscle as you regain full range of movement.

Good luck!

L. Freeman
LMT

Kickboxing! Tae Bo tapes will do it. If you have Comcast digital cable, there is an exercise section on OnDemand with a multitude of exercise segments.

(FYI... I teach aerobics)

Have you tried any pilates or yoga classes? Pilates can really work the core in many different ways. look for a beginner class. Also, have u tried laying on the ground and doing scissors with your legs? Thats good for tummies too!

Be sure you're doing a sit up properly: be sure to exhale as you sit up and your arms don't have to be behind your head. Try keeping them in front of your body. Planks (or being on toes and hands with bottom lifted) also strenghten your tummy muscles.

Take your time; you can do it!! Good luck,
From of a mom of 3 who had 3 c sections and knows what you are talking about!!!!

Hi K., I've found that reverse curls are a nice alternative to the old-fashioned sit-up, where you lay like you're going to do a sit-up but you lift your bum off the floor instead of your head. You can have your legs bent or raised straight up. Also, Hip Hop Abs (DVD) is pretty fun. I don't care for some of the music but you do all of your "sit-ups" standing up, so there is no strain on your neck and you get a cardio work-out at the same time.

We do a "Roll up" in Pilates and you can assist this with an exercise ball that will help you all the way up until you get strong enough to do it on your own.

Lay flat on your back with the ball straight above you. Legs flat also. As you roll up you use the ball as a weight to help you as much as you need. You do these slowly and smoothly and with a type of rolling motion so it is very low impact. I am sure a pilates website would decribe it better for you. Good luck!

Hi there,

I think that 75% of it is cardio and a decent diet. (lots of water, no pop) There is a kick butt exercise for your tummy that really works. If you lay on your belly & hold yourself up on your elbows/forearms...using your toes to balance, that really does wonders for your belly ;)) Try to do four sets of 30 seconds each.

Good luck!
S.

Hi K.,

Take a couple of Pilates classes and then buy the Windsor DVD - you will see amazing results. I teach Yoga and Pilates and for creating a firm core I find that blendng Pilates exercises into the Yoga postures creates flexibility, strength and core power, which you will need for picking up the 2 growing kids you are probably carrying around. This will also protect your back and give you energy! There are many classes that are affordable and some time out might be good for you.

Good luck!

Peace,
E.

Try a body ball. I love mine and it can work just about every body part

If you are able to get out of the house 3 days week Curves has really done wonders for me. It is a good cardio workout and works your whole body in 30 minutes. Also it really helps with the support that Curves gives you on diet and nutrition. I have had alot more energy since going back to Curves. I know what you mean I just had my third child and have the tummy problem too.

I think that all of the advice you got is awesome. I will just add that while doing cardio, whether it be a fast walk, a jog, a cycling class, etc., you can keep your core muscles engaged and it will help to strenghten them and burn fat. You don't have to always think of ab work as separate from your other exercise - just keep your muscles engaged while working out and that will be a little added bonus. I agree w/ the ladies about the exercise ball. I have 3 kids and my tummy has gotten worse after each one. The exercise ball is awesome and you can find all kinds of exercises to do on it (online, watching people at your health club, buy a DVD, etc.). Your kids will want to play w/ the ball, too! Actually, a lot of balls come w/ a DVD of exercises. Good luck - I hate my mama tummy, too!

I just took an intense pregnancy massage training and learned about the separation of the abdominal muscle, and that after 9yrs, I still have a small separation. The instructor stated a small crunch holding either side of you abdomen (cris-crossing your arms over you abdomen), stopping once you feel the sides beginning to flare outward (a relatively small crunch) will help repair that separation. She suggested doing 15-20 a day. I do agree with one of the responders that the ball is excellent to work on as well. The instructor also showed us how to determine if there is a separation. You put a thumb or index finger on either side of your navel (one above and one below), slight press downward and do a crunch. If your fingers fall into an indention or dip, you have a separation. The width of your separation can be determined by how many fingers fit within this dip. Try it and let me know the results.

Let me second the recommendation of pilates. I have back issues and two kids myself. After my first I loved pilates because I could do a workout in 20 minutes, on the floor! Denise Austin and Winsor Pilates both have 20 minute workouts.

Good luck.

Everthing I have read says that the last thing you want to do after pregnancy are sit-ups because they will not be effective and can even hurt you since your ab muscles are so weak. You should concentrate on building your core muscles in a more round about way like your yoga and pilates. Good luck...

Hi K.,
I struggle with my middle as well. I do see a trainer 1x week and he works on my entire body. I also work out 2 more times a week. To fat burn you need to find the target heart rate which is very different than your target hr for cardiac training. I have been working on core training for two years after my 2nd pregnancy, it works. Skip the sit ups for now and do things like walking, jumping rope, planks,etc. All wil strengthen your core.

Be patient and more importantly be diligent! You're worth it!

K.,

I have two suggestions...speaking from some experience myself.

#1 Go to TJ MAxx or Marshalls and get yourself an inexpensive yoga ball and video. Awsome all over body workouts, especially focusing on "the core". You can even watch t.v. shows on the ball, doing some exercises during commercials! (Treat yourself to your favorite show...just exercise at the same time.)

After my pregnancies my issue was some tummy, but moreso just all over flab and a weak lower back. I found situps too strenuous on my lower back and neck. The yoga ball has allowed me to strengthen myself without the PAIN. (BTW - I have been working with a trainer on the yoga ball routines too.)

#2 Since you already belong to a gym try some of the free "beginner" classes. I teach water fitness - great for people who have joint issues or who are coming back after an injury, pregnancy. I like the fact that you can work as hard or easy as you want and no one else really sees "you" - it's not like your in front of a mirror in a studio room. (I'm sure getting into a bathing suit is the furthest thing from your mind, but believe me, everyone else coming to the class is there for similar reasons - NO ONE CARES what you look like!)

Best of luck,

Sara

Pilates is great for abs, and you can be pretty low-impact. I have a DVD I do at home, or your gym may offer a class. Also helps strengthen the back and just about everything else. Good luck!

I found that a Pilates class was exactly what I needed to pull in the post-baby tummy. I am not a doctor, physical therapist or personal trainer. Having said that, the exercises in Pilates can be modified for true beginners and you will see people doing more advanced things in a class too. I know this from experience as I moved from beginner to some advanced exercises. I suggest you try a Pilates class and get to the class a little early to tell the instructor you are new to this, that you have some back issues (which Pilates has been great for also), and that you want him/her to watch and correct your form when necessary. I know instructors really appreciate when people who are new tell them because it reminds the instructors to give all the modification cues and it gives permission for them to be specific on helping someone's form. Not everyone wants individual suggestions even if they are doing an exercise wrong. If you can't get to a pilates class, the best way to start at home is to sit on the floor with your legs bent, but knees should not be up close to your chest...move the feet out but keep the feet flat on the ground. Squeeze your legs together. Sit up tall, place your hands gently on the sides of your outer thighs, then round your back and slowly curl down backwards trying to slowly place one vertebrae on the floor at a time. When you feel like you are going to fall back, roll back up and start again. Eventually you will be able to go very slowly all the way to laying down on the floor. It took me a few weeks, but when you get to that point, you can try straightening your legs and doing everything else the same. Once you can do this, you should have some ab strength back to do whatever ab exercises you like best.

Hi there,
You are so funny to describe as you did. Thank you for being candid. (That is one thing I like about this site, most people are quite sincere, tastfull, and candid.)
I invested in Pilotti's (sp?) for Dummmy's, to get started on abdominal excess and weakness. I then just started a beginner's pilotti's video, all at home. 10 minutes for abs, thighs and buttocks. No impact, and cares for the back. I just went to a dept store. Also invest in a thin pad for some cushion on the floor that is made for this.
You can do it!

1) Try reverse curls. Lay on the floor, knees up to chest. helps the lower "pouch area".
2) Lay on the floor, hands behind your head, come up so far, not all the way...this way reduces the stress on the lower back.
...Stretching by Bob Anderson has good suggestions for working on sit ups..

R. M.

Up your yoga pratice. You dont have to go through everything if you are limited for time, I don't imagine you have much time at all, lol! Try postures like staff, plank, boat...even take plank into a side balance for obliques. You need to strengthen your back to have strong abs so try chair and cobra for that. Good luck!!

A.