It is amazing to believe what my body has been able to do in four months since having major abdominal surgery! I am grateful for the holistic perspective that I have been able to use when addressing the recovery process of healing from a total abdominoplasty!
4 Months Post Abdominoplasty–Intro
The goal at the four month mark is to continue to strengthen my frame in order for my nervous system to continue to integrate my new body position.
4 Months Post Abdominoplasty–Lifestyle
No regrets is the theme when it comes to lifestyle! Man what a difference in the day to day needs of managing the household. I use to get REALLY sore and tight at the end of the day from holding everything in all day. My legs would feel heavy and even retained water if I was standing most of the day. NONE of this happens anymore!!
Oh how I love my nutrition strategy! It is so exciting to experiment and see how close to optimal I can get. I dabbled a bit in tracking macros but I truly loathed the process and it really did not serve me at this stage in life. My goal is to keep bright healthy colorful vegetables and fruit in my diet everyday alongside high quality animal protein. I feel strong, have great blood sugar stability and, when the kids sleep in their beds, I have great sleep!
Onto the exercises!
The goal with these patterns is to hold one position, what we call a “transformational zone”, and use a driver to challenge that hold along with breath. The benefit of this type of exercise is to increase the endurance of the connective tissue. My favorite tools for these movements include:
Vivobarefoot: use code MHEALTH10 for 10% off your order!
If you do not own these tools, follow the movements best you can! I am not sponsored by any of these tools but I believe 100% in them as an investment!
At 4 months post abdominoplasty I am still building endurance in odd positions!
🧠 this is not something I can consciously tell my body to “contract my abdominals”.
I have to create the reaction and optimize the environment both through the movement pattern and nutrition!!
Here I am using the Triforce in a squat hold position and reaching along various angulations!
The benefits of the tool are:
✅ I have to subconsciously balance out the load
✅ I have to quickly choose the hand position .
All while maintaining an even breath pattern and holding a squat!!
🎉 Yes!! Enjoy 12-15 reaches per position!!
Mobilizing my gigantic hip to hip scar from the bottom up with the 3ACT Mini Slide and functionally loading the pelvic floor!
Yes please!!
An abdominoplasty does not fix the diastasis which is a whole body pressure management issue! The fix comes from moving well everywhere…a bit of a trick after two twin pregnancies! But!! It can be done with consistency!
So, I can either wait for things to just happen and get better…or go do the “things” to help myself!
I choose to learn the things and then do them…everyday!
Moving well is a gift that you have and can use for the rest of your life!
🤗Enjoy 11+ slides and then 10 variable squats, switch sides! Remember to let your hips move over the driving leg! BREATHE!!
🌎 If you are a human walking around here on earth…you have a pelvic floor that needs to be kept healthy with the right inputs!
The Pelvicore Pro is a tool that I believe every human should own and enjoy daily!
Don’t wait for dysfunction to arise…stay ahead of the game and take care of your pelvic floor now!
Here I am using the Pelvicore Pro in a ground to standing pattern into a modified side plank with a hand driver.
Notice how the pelvis follows the hand. Training should be fun always and build function!
Enjoy 5-10 hand reaches per direction per side!
Take it up a notch by pressing out into the band or extending into a full side plank!
Outer hip to heel and low back hold with tri plane hip mobility. Drop down lower if you are able! Dig the side of your foot and back big toe into the ground! Breathe!!
Reach long through your spine and hold the end position while completing a full rib breath!
Enjoy 1-2 rounds
My movement practice is something I enjoy everyday with the objective of making me stronger and more resilient in all aspects of life! This comes without stress about performance and a creative mindset!
Anyone who is passionate about educating others and growing themselves as practitioners of movement can appreciate the value of a movement practice!
Here I am using the ViPR Pro to continue to build a solid resilience both from the top down and bottom up through my reconstructed abdominal wall! . Enjoy the variable ranges of motion and breath patterns with this series!
Go for 12-16 reps alternating feet! Breathe!!
💃 Hips and 👁 ➡️follow 🖐🏿 !
Take out the 🦶 and put your tush on the Core-Tex and you have a direct input into the pelvic floor, core and lumbar spine!!
Here I am working on the deep stabilizers of the core and coordination with the pelvic floor.
The task of reaching with the hand and the pelvis creates the reaction that I am looking for! You can add load to the hand for a greater challenge!
Enjoy 2-6 reps per plane of motion, per hand!💥Do you want a guaranteed way to move well for the rest of your life?
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🙋🏻♀️Yes!! I do!! Here is your answer…retrain the patterns, mobility and ranges of motion your body is capable of every day!
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Look to the fundamental needs of your body and do that…everyday!
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Invest in a @viprpro and enjoy a fantastic resilience building workout everyday!!
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Here I am using an offset carry hold which safely challenges my core and pelvic floor paired with a multiplanar squat!
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Remember to go barefoot or look for a low profile barefoot shoe like my @vivobarefoot so your feet and ankles can enjoy the benefit as well!!
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Enjoy 10 squats per side
💥Do you want a guaranteed way to move well for the rest of your life?
🙋🏻♀️Yes!! I do!! Here is your answer… retrain the patterns, mobility, and ranges of motion your body is capable of every day!
Look to the fundamental needs of your body and do that… every day!
Invest in a ViPR Pro and enjoy a fantastic resilience-building every day low-profile workout every day!!
Here I am using an offset carry hold which safely challenges my core and pelvic floor paired with a multiplanar squat!
Remember to go barefoot or look for a low-profile barefoot shoe like my Vivobarefoot so your feet and ankles can enjoy the benefit as well!!
Enjoy 10 squats per side
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