Get email alerts Get Celiac.com E-mail Alerts  




Celiac.com Sponsor:
Celiac.com Sponsor:




Ads by Google:






   Get email alerts  Subscribe to FREE Celiac.com email alerts

Extremely Weak Ab Muscles
0

8 posts in this topic

Many of you can probably relate to this...

I feel like years of bloating and a distended tummy have made my abs really weak. Even if I eat smaller meals I can tell, because my tummy sticks out a bit. This isn't the case for my friends. They only have that problem after a giant meal. I think that maybe my abs are in the same condition as a woman who has just carried a baby.

I've been on the gluten-free diet for two years. My stomach is definitely flatter (not swollen) because of it. I can wear smaller jeans than I used to, but those hold in my stomach. If I wear something looser I look a lot bigger because I don't have the muscles to hold in my belly. What can I do to fix this? I do crunches, but they don't help much. I also have problems with C a lot (even still, partly because of the weak abs) so I try to avoid ab work on those days.

Advice? What ab workout has given good results? Are my abs permanently damaged from 25 years of distention?

0

Share this post


Link to post
Share on other sites


Ads by Google:

I've had three kids...talk about stomach distension ! I think you can get most of your ab "tone" back, but it'll take some work.

Browse the net for ab exercises and do them - hit the abdominals from all directions - crunches alone won't do it. Do regular crunches, cross over crunches, bicycle, etc. Change it up constantly. Get an exercise ball and do ab exercises on that (about.com has lots of exercise ideas).

Avoid bloating foods (such as lots of salt, introduce fiber slowly, etc.). You will want fiber though and lots of fluids to combat the dreaded C. I wouldn't avoid ab exercises during the dreaded C either - I believe working the abs actually helps it. In a way, you are massaging the colon and promoting movement.

Speaking of promoting movement :rolleyes: exercise in general is helpful. I'm a group exercise instructor and do a bit of something everyday because it helps so much with my gut issues.

Good luck.

0

Share this post


Link to post
Share on other sites
Advice? What ab workout has given good results? Are my abs permanently damaged from 25 years of distention?

I think you can get firm abs again....I've had 2 kids and was bloated for years, but my abs are in pretty good shape these days. At least 3 times a week, I do a series of ab exercises (usually after a 30 - 40 minute cardio workout.) I do: 50 crunches s-l-o-w-l-y (I think it makes a big diff to do them slowly, so that you can feel that you're targeting the right muscles); 30 "upper abdominal crunches" (my own name), which just means I maintain a partial crunch position and contract only my upper abs (again, do it slowly, so that you have time to feel which muscles are doing the work; 20 "side crunches", meaning that I lie on my back with legs pulled up and bent to one side, then do the crunch using my lateral abs (it took me while to "get" these); and lastly, I do 2 - 3 sets of 20 scissor kicks about 6 - 8 inches off the ground, keeping my abs tight the whole time to protect my back. I started by doing a *lot* less than this, last January. I have slowly worked up to my present workout, and wow - I have abs again! I'm not ripped like a bodybuilder, lol, but I can actually see faint lines that delineate the abdominal muscles. That's quite a thrill for me, the former sedentary couch potato! I'd say find a site, magazine or book with some different abdominal exercises, try them out, and see what works for you. I've picked up a couple of Muscle and Fitness HERS magazines this year, and if you can look past all the supplement ads (!) there are usually some good workouts that are detailed inside. Good luck to you!

Rho

0

Share this post


Link to post
Share on other sites

Pilates, Pilates and Pilates!

2 kids, 100# weight loss, total loss of ab tone and flabby skin. Pilates completely reformed my body. 2-3 times a week ~45 minutes. Cardio on the other days.

It sucks-no super quick fix. Good luck!

0

Share this post


Link to post
Share on other sites




There are three sections of muscle in your abs, and you should work them all. The first section runs right down the middle of your stomach and can be worked by traditional situps. The next section is on either side of your middle abs, and you can hit these by doing side situps or "bicycle" situps (there's a video of them here: http://beauty.expertvillage.com/videos/abs...cle-crunch.htm)

The third section is the sides of your body (the obliques). You can hit these by standing and holding a weight in one hand, leaning to the side and back to the other side like the weighted bend in this link: http://www.sixpacknow.com/obliqueexercises.html Any of these exercises would be good.

Abs are hard muscles to work because they're slow twitch and designed for stamina. To increase muscle, you want to push the muscle to the point of fatigue, but it's hard to do that with abs. I like doing ab work on an exercise ball because I can get ab fatigue much faster than with plain situps. Another option is to hold a weight on your chest as you do situps. Do some googling - you'll find plenty of good ideas.

As with all muscles, when you workout the muscles get micro tears in them. The actual building of muscle happens after the workout as these micro tears heal. But you need to give the muscle time to heal - 48 hours is the recommended time between workouts.

I'm also a fan of pilates. You'll get a good core (abs and back) workout at the same time as you work your legs and arms.

0

Share this post


Link to post
Share on other sites
I'm also a fan of pilates. You'll get a good core (abs and back) workout at the same time as you work your legs and arms.

Hmm, maybe I should try pilates. I also need to work on my lower back muscles. I sit at a computer all day.

0

Share this post


Link to post
Share on other sites

I do ab crunches with a smell hand weight on the floor using a yoga mat. It helps!! :)

0

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now
0

  • Forum Statistics

    • Total Topics
      103,878
    • Total Posts
      919,450
  • Topics

  • Posts

    • So I've been glutened....
      That sounds like a plan JMG.  If things aren't working then make a change, hopefully a positive change.  It seems to me we have more noticeable symptoms sometimes after being gluten-free a while.  I made a mistake last night and ate some tuna canned in water.  It definitely wasn't boring.  I usually have more sense than to eat tuna canned in water but screwed up last night.  They canned  it in broth of some sort.  Ingredients say vegetable broth and soy.  Yuck, not good for me.  It sure tasted good though, just ouch.  I am not saying it had gluten in it, but it does have soy and some kind of unnamed veggie monsters.  So it could be soy, or carrots or some other disgusting vegetable that got me.   Not all celiacs have additional food intolerances beyond gluten, but some do.  My gut could testify to that.  Anyway, if you have bloating, cut out all carbs and sugar for starters.  And try peppermint tea or Altoids.  Over here we have something called Pepto Bismol that helps soothe gut pain and another neat thing called aspirin.  And gluten-free beer as needed.  
    • Gluten free apparently not helping entirely
      Jean, Maybe your boss can find you a job in the office for a while?  It's worth asking maybe? It's not easy being on constant travel with celiac disease but it can be done.  Your effort to find safe food is going to be harder than most but it is not impossible.  But if you can't manage it you should really think about getting a non-travel job.  Your boss may be willing to work with you on an office position, even if it's temporary.  That would give you some time to look for a local job and also eat a safer diet. It's really up to you to control your diet and make sure it is safe.  If you can't figure out how to  do that while traveling you owe it to yourself to figure a way out of the travel. Celiac disease isn't always fun and games.  Not always.   I hope you find a way to improve your circumstances.
    • Gluten Free baby food pouches?
      Anyone know of any baby food pouches that are gluten free?  We love to have them on the go for our kids (not just baby), but I have no idea which ones to get now!  We used to get Meijer brand and Plum.   Thanks!
    • gluten free, oat free, egg free breakfast ideas needed for 6 year old
      Thanks for everyone's suggestions!  I think I felt at a loss when we had to cut oats- we used to do cheerios and oatmeal regularly and now those are out.  She has a sensitivity to oats as well as wheat/barley/rye. 
    • So I've been glutened....
      The bloating has, if anything, got worse. It seems better when I'm lay down, when I stand it gets worse. Although the lymph swelling has gone down so maybe I'm through the worst. Hope so anyway... I never used to get a great deal of GI symptoms. Certainly not so serious as the other stuff. It's making me wonder if I just react differently now having been gluten-free for some time. I've noticed lot's of you saying that reactions seem to change over time. Of course its possible the other stuff was masking the GI things. I almost dont trust my memory of those times anymore because a whole chunk of my life seems to have been lived through a brain fog. Tomorrow I'm thinking of going away for a couple of days, maybe just taking some ultra simple food with me so I can try and settle my stomach by boring it into submission      
  • Upcoming Events

  • Blog Entries

  • Recent Status Updates

    • Jmg  »  admin

      Hello Admin!
      I don't know whether this is of interest to post on your articles feed:
      http://pratt.duke.edu/about/news/window-guts-brain
      Kind Regards,
      Matt
      · 2 replies
    • celiac sharon  »  cyclinglady

      Hello cycling lady, have you noticed my picture is showing up as you?  Have no idea why but it's rather disconcerting to see my picture and your words 😉  Do you know how to fix it?  You seem to have far more experience with this board than I do
      · 1 reply
    • Larry Gessner  »  cyclinglady

      Hi There, I don't know if there is a place for videos in the forum. I just watched "The Truth About Gluten" I think it is a good video. I would like to share it somewhere but don't know where it should go. Any help would be greatly appreciated.
      Here is the link if you have never watched it.
      https://youtu.be/IU6jVEwpjnE Thank You,
      Larry
      · 2 replies
  • Who's Online (See full list)

  • Member Statistics

    • Total Members
      60,921
    • Most Online
      1,763

    Newest Member
    ChrisMelbourne
    Joined