Weight Training Questions - Stomach Sagging After
Weight Training Question:
having an abdominal hysterectomy, I now have excess skin and my
stomach is sagging. Can exercise help get rid of this extra skin
hanging down on my stomach?
Weight Training Answer:
It may be a bit challenging to remove sagging skin from the
procedure through exercise or diet. Since the main issue here is
the skin's elasticity, surgery is the best option for removing the
excess skin. However, with hard work and dedication, exercise and
diet can be used to reduce the problem of sagging skin on your stomach.
You can begin by exercising your core muscles everyday. This should
be started only after your doctor has indicated that it is safe
for you to do so. Exercises that focus on core strengthening movements
can help to flatten your stomach and help you to look leaner. Kegel
exercises and sit-ups can help you firm up your stomach as it pulls
the muscles tightly and flexes your core.
You can also do exercises with abdominal hallowing. Get down on
your hands and knees and allow your stomach to hang down. You should
inhale and then after you exhale, pull your belly button inward
and upward towards the spine. The more you do these exercises, the
quicker the results will come. You should begin slowly and try to
do five repetitions with rest periods. For one week, you should
do a set of a hollowing exercises everyday. If you feel stronger
in the second week, try increasing the reps to ten and do them every
You can also perform pelvic lifts. Begin by lying on your back,
bending your right knee and then the left knee. Your feet should
be planted on the floor with your arms down to the sides. You should
then lift the buttocks from the floor while tightening them and
feeling the pull on the abdominal area. Support yourself using your
hands, upper back and feet. You should hold for a few seconds before
lowering to the position that you started from. You should then
start again slowly and focus on doing 5 pelvic lifts everyday for
one week. If you feel strong enough, you should increase the reps
to ten the following week.
Pelvic tilts can also help to reduce the problem. You should lie
on your back while bending your knees with your feet planted on
the floor. Pushing your back against the floor requires the tightening
of the abdominal muscles and tilting your pelvis upwards. This workout
is beneficial for the belly. It is recommended that you should hold
the position for about 10 seconds. You should do 5 pelvic tilts
in the first week, once everyday. In the following week, the reps
should be increased to 10. As you become stronger, try adding additional
When it comes to diet, you should avoid eating foods that produces
gas such as broccoli, baked beans, Brussels sprouts and cabbage
while recovering. These foods may cause bloating as well as other
gas related issues causing discomfort and your midsection to look
puffy. You should also avoid carbonated beverages such as soda.
By using the abdominal exercises outlined above, you can help to
tighten, tone and strengthen the muscles of your core and midsection.
However, if you have excessive sagging of the skin then you will
probably need to consult with a cosmetic surgeon to have a professional
evaluate your current condition to see if surgery is your only alternative
for removing the extra skin from your sagging stomach.
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