Waist matters & frustration - some venting

[Catrin]

I couldn't figure out where to put this, so it wound up here.

It is about my waist. I am a Type 2 diabetic - though mild and controlled by diet and exercise I certainly don't want it to get worse. In the past 9, almost 10, months I have lost close to 50 pounds and have gone from 47% body fat to 20%. That translates to a LOT of very hard work - and without a thyroid or reproductive system (I only take thyroid replacement, no other replacements), well I generally say that I have to work harder than the average bear to get my body's attention. That's fine, I do what I need to do.

The reason I am mentioning all of this is that I just cannot seem to lose my apple shape. My body wants to have all of my body fat in middle, and this just isn't good for the diabetes. I work my azz off between strength training, spinning class, and the bike - and have a strict diet. At this point I am losing inches everywhere BUT my waist. Thankfully my thighs and calves are getting bigger from muscle and that is a GOOD thing - they were too small.

Has anyone had this problem? Were you able to find a way to decrease the abdominal fat? Perhaps I am expecting too much out of myself with all of the progress that I've made over a relatively short time - and I have had two abdominal surgeries over the years which may be contributing from all of those muscles having been cut.

[KnottedYet]

and I have had two abdominal surgeries over the years which may be contributing from all of those muscles having been cut.

Considering that, I'd bet it's not "fat" you are frustrated with so much as abdominal/core tone.

I can make a woman look 20 lbs lighter in 20 seconds just by correcting her posture and having her activate her core. Tell your trainer to start earning his keep and address your core!
(and that does NOT mean sit ups and curl ups!)

[Catrin]

I will talk with him. We have been doing a lot of core work - with weights and with the stability ball. Perhaps there are some things that I can do at home that will supplement this, I will ask him. He doesn't have me do sit ups or curl ups at all.

[KnottedYet]

Habits are more important than exercises for core, honestly.

Exercises are just to perk things up. Holding them that way for a full day is the real work out!

Posture and static things like sustained plank (prone and side) in all their variations are the big guns.

But the biggest gun of all is increasing tone by activating the core all the time through posture. (you don't want it to think it only has to work during exercise. You want it active all the time, so train it to be active all the time by using it every moment of the day.)

[Catrin]

Habits are more important than exercises for core, honestly.

Exercises are just to perk things up. Holding them that way for a full day is the real work out!

Posture and static things like sustained plank (prone and side) in all their variations are the big guns.

But the biggest gun of all is increasing tone by activating the core all the time through posture. (you don't want it to think it only has to work during exercise. You want it active all the time, so train it to be active all the time.)

Ahhhh, I understand now. I know about the plank (prone) and will ask him about the side. You are telling me that I need to focus on holding my stomach muscles in all of the time - yes? Considering I work at a computer I am quite sure that this is related.

[tulip]

Everything Knott said...plus Pilates (good, classical Pilates-you've heard it all before). I was amazed at the difference Pilates made in the shape of my middle. It helped my posture, too. And my back pain disappeared.

BTW, that is awesome that you have lost so much weight and that your body fat percentage decreased so much. No doubt you have been working very hard! Congratulations!

[Catrin]

Everything Knott said...plus Pilates (good, classical Pilates-you've heard it all before). I was amazed at the difference Pilates made in the shape of my middle. It helped my posture, too. And my back pain disappeared.

Are you referring to something they call "mat" Pilates - not Reformer? My club doesn't charge extra for the former but they do for the latter. Currently I have no extra time for an additional class - but winter is coming - I will look into this.

[tulip]

I do the mat series, but I would do the reformer, too, if I could afford it right now. But I can't and that's okay because the mat series is quite comprehensive. I'm just a little apprehensive about all-around clubs offering Pilates. In my experience, those "pilates" classes at gyms have been downright dangerous. But you should check into it.

Seriously, I'd do Pilates over weights if I had to choose. But be sure it's good Pilates.

[badger]

I have a question: is there a quick test to see if your core strength is good or needs work?

[KnottedYet]

I have a question: is there a quick test to see if your core strength is good or needs work?

Quick Test: do your back, hips, or shoulders ever hurt?

(only slightly kidding)

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work?

Do you have a belly "pooch" that disappears when you "suck it in"?

Do you have the beginnings of a dowager's hump or old lady hump?

Do you lock your knees when you stand still?

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go?

(not kidding at all)

[NbyNW]

+1 on Pilates! Helped my posture, my back pain, AND it was great post-accident & post-PT.

I do mat as well as reformer (& other apparatus). I find they complement each other very well. I tend to get stuck in my mat progress unless I can also do some closed chain work on the reformer as well. Plus it's just great for variety.

Pilates is best learned in one-on-one sessions or small groups. It's pricey, but the best instructors are worth it.

[zoom-zoom]

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go?

(not kidding at all)

I had read a few years back that doing regular core work can really help strengthen the PC muscle, since the entire torso (inside and out) will be stronger. And it's true. I have far fewer drippy issues (damned kid messed up more than just my uterus and skin!) when I am regularly doing core work.

[badger]

Quick Test: do your back, hips, or shoulders ever hurt?

(only slightly kidding)

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work?

Do you have a belly "pooch" that disappears when you "suck it in"?

Do you have the beginnings of a dowager's hump or old lady hump?

Do you lock your knees when you stand still?

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go?

(not kidding at all)

let's see:
pain = sometimes.
posture = yes (I have notoriously bad posture where DB is always telling me to straighten up).
pooch = I have a stubborn belly pooch that I've always had and never seems to go away no matter what I do. I do not have a weight issue, but have always had a bit more jelly around the belly button than I like (bit of a muffin top).
dowager's hump = thankfully no.
lock my knees = never noticed, but most likely.
stress incontinence = very thankfully no.

[Catrin]

Quick Test: do your back, hips, or shoulders ever hurt? - lower back - rarely. Known for muscle spasms in around shoulder blade and stiff shoulders

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work? Yes

Do you have a belly "pooch" that disappears when you "suck it in"?
I have the pooch that disappears, and the pooch (lower) that does not. The part that does not is in the same area as my long ago surgery - more recent surgery used the DaVinci machine)

Do you have the beginnings of a dowager's hump or old lady hump? Nope

Do you lock your knees when you stand still? I am actually unsure on this one, will pay attention

Do you have stress incontinence? Occasionally :o

Not that there was any doubt that I need more core work - but this was helpful.

Thanks Knotted - I wish that you were close enough that I could make an appointment with you!

[OakLeaf]

Thanks Knotted - I wish that you were close enough that I could make an appointment with you!

Don't we all! Who votes to clone Knott?

[Catrin]

Don't we all! Who votes to clone Knott?

I am sure we all would! She would be the wealthiest in her chosen profession in the country :D

[NoNo]

Quick Test: do your back, hips, or shoulders ever hurt? Shoulders/neck always hurt, it's just a matter of how much. The tightness causes a lot of migraines. Lower back occasionally feels like something is bulging or out-of-whack. Hips don't seem to give me too much trouble.

If you "fix your posture" so it is perfect, does it look different than how you normally stand? Does it feel like too much work? Definitely. I think my posture is better when I stand as opposed to when I sit. Then it's just horrible.

Do you have a belly "pooch" that disappears when you "suck it in"? That's not normal?:p Funny, it always seemed like I would get smaller only from my chest to my belly button and below that always bulges.

Do you have the beginnings of a dowager's hump or old lady hump? I don't think so.

Do you lock your knees when you stand still? Not sure.

Do you have stress incontinence? Peeing a bit when you laugh, sneeze, cough, jump, run, or really gotta go? No.

(not kidding at all)

Hmmm, I think I failed that test:eek:

[lattae]

Knott.... is there a good book that you recommend for core exercises? I have been reading your posts over the years and appreciate all your advise that you've shared with us. I guess the planks, side and forward, bird dog poses are good ones to try and do often??? I have been getting 'thick in the middle' I want to blame it on menopause but guess I need to work on the core on a regular basis.

[KnottedYet]

The BEST exercise I know is to have someone coach you into good posture and then stay in good posture.

No kidding.

I've always been fascinated by posture and how people hold themselves, but my personal "ah HAH!" moment was when I was working with a Pilates instructor to design a bridge class for back patients who were transitioning from PT to Pilates. She taught me things about my own posture that were amazing.

If you can get a really good Pilates instructor for some one-on-one (or an Alexander Technique instructor, or a Yoga instructor, boxing coach, dance teacher, whomever) and have them go over your posture, it is so valuable. Those outside eyes see the things you can't feel, and can coach you to arrange your body into subtle corrections that you never knew were there.

If they give you a blank look and say "well, I can give you some exercises" then they are probably not high caliber. Someone who really knows their chosen discipline (whatever it is) will be able to create hours of work and sweat and tears for you out of just standing still.

And that's a core workout!

[KnottedYet]

Exercises (in my little universe, of which I am the center) are to perk up your muscles and make you aware of them. And hopefully you will then utilize them more every moment of your day.

You can go to the best exercise class in town, but if you climb into your car afterwards and slouch down in the seat for the drive home, stand with locked knees and dropped chest while you cook dinner, then slump in front of your computer for a few hours, then sag in the couch to watch a movie before bed.... well, what have you changed?

My favorite exercises for core and posture are the prone and side planks. They are just "good posture" turned on its face or side. If I take a picture of someone and cut away all the background, I shouldn't be able to tell if they are standing up, in a prone plank, or in a side plank. It should all be the same neutral spine and good posture. Switching the orientation of the body to gravity mixes things up a little and makes posture spicy! (painful, hot, and sweaty)

[MommyBird]

I am an apple too. Well, my husband says I am more of a zucchini.
I do not have diabetes but I have HBP and high cholesterol.
My LDL is high and my HDL is extremely low.
MY HBP is stable now but I have had periods where I have had to take the max of 4 separate drugs just to keep it at the stage 1 level. I have been in hypertensive crisis twice and show eye damage.
The positive is that tests detect no plaque buildup or heart damage. My Dr.s give credit to my diet and exercise.

Plus there are some positives to the apple physique.
Pears constantly ask me how to get rid of saddle bags because I do not have them.
I also do not have cellulite. My husband has more dimples than I do.
And I recently heard that apples are more intelligent than pears!

I also love Pilates mat work. It is a miracle for your back and even though it may not give you a waist, it will improve your shape as it strengthens your core.

[ny biker]

I just wanna say, if you're 20% body fat then you have less fat than I do, and I'm pretty thin. And although your waist/hip ratio might be higher than you want and higher than ideal, I'm sure you've lost fat and inches around your waist as you've lost all that weight. And that's a very good thing. It fis still an improvement for your overall health.

[Selkie]

.
And I recently heard that apples are more intelligent than pears!

.

Where did you hear this?

I'm sure you didn't mean to offend the pears among us, but IMHO, there are a lot of very intelligent pears posting on this forum.

FWIW, I'm neither a pear nor an apple. And I readily admit that "groups" claiming to more intelligent/better than other "groups" is a real hot button issue for me.

People come in all shapes and sizes, and let's face it, other people usually don't pay attention or even care about another person's shape. They are more interested in whether a person is kind, interesting to speak with, a good friend, etc.

[Catrin]

I just wanna say, if you're 20% body fat then you have less fat than I do, and I'm pretty thin. And although your waist/hip ratio might be higher than you want and higher than ideal, I'm sure you've lost fat and inches around your waist as you've lost all that weight. And that's a very good thing. It fis still an improvement for your overall health.

Indeed, and I know that...it is just that all of that 20% body fat seems to be at my waist and it just gets frustrating. I am still happy with my progress though!

[NoNo]

I feel your pain Catrin. All of my weight is in my stomach and hips. It's not that bad when I'm standing, but when I sit, it's like my body sucks all the fat straight to my stomach. It's maddening.

Yesterday I spent a good 5 hours in the car and the bulk of the time I focused on sucking in my stomach and engaging my abs. It's definitely easier with the upper abs than the lower. My stomach is actually a little sore today, so I guess I was doing something! I will continue to try to focus on my posture and try to get in more mat work.

[ny biker]

Indeed, and I know that...it is just that all of that 20% body fat seems to be at my waist and it just gets frustrating. I am still happy with my progress though!

And I would like to take the fat from my thighs and put it in my ridiculously small boobs....

[redrhodie]

And I would like to take the fat from my thighs and put it in my ridiculously small boobs....

When I used to teach an adult metal-smithing class in NY, one of my students came in late, and asked if she looked different, which she did. I asked what she had done, and she said "I had the fat sucked out of my azz and put into my lips." :D

[Catrin]

I feel your pain Catrin. All of my weight is in my stomach and hips. It's not that bad when I'm standing, but when I sit, it's like my body sucks all the fat straight to my stomach. It's maddening.
... I will continue to try to focus on my posture and try to get in more mat work.

Thanks to Knotted I am starting to think about my posture. It will be difficult to break bad habits of many years, but what she said made a lot of sense

I have always had small hips - back in my largest of days there was quite often a 2-3 size difference between hips and what most would consider my waist :eek: It is still hard for me to see myself as the size I actually am - I can feel that stomach and I suspect that I see myself as still being on the obese side. I can't argue with the size of the clothes that fit though, so that is helping.


And I would like to take the fat from my thighs and put it in my ridiculously small boobs....

You can have some of mine - have always wanted smaller boobs :cool:

[tctrek]

Great thread! I'm an apple too -- all my weight is in my torso, but I have normal/thin arms, legs and no butt.

I have hypothyroidism,HBP and am post-menopausal. Still I keep fighting the battle of the bulge. I'm not losing the war, but I'm not winning either. I eat right, exercise and just try like heck not to gain any weight. But I am 28% body fat and I feel it.

The posture tips are good.. gets us all to thinking! Thanks, Knot!!

[KnottedYet]

I feel your pain Catrin. All of my weight is in my stomach and hips. It's not that bad when I'm standing, but when I sit, it's like my body sucks all the fat straight to my stomach.....

....It's definitely easier with the upper abs than the lower.

Lift your boobs.
Pull in your lower belly.

If you get a belly sitting, but not standing, then you are very likely dropping into a slouch and turning off your lower abs as soon as you plop into a seat. The chest drops, the neck cranes forward, and the abdominal contents land in the lap. They have nowhere else to go but OUT when your ribcage slops down onto the abdominal cavity.

To let the guts out of the way, your body has to turn OFF the lower abs. It will be very hard to pull the lower abs back into work while the guts are flopped out and begging for mercy to get away from the ribcage. It's also very hard to breathe until the ribcage is back up. The body has a strategy of dumping the abdominal contents into your lap to make room in your squashed torso for your lungs to expand.

So, first lift the ribcage back into it's rightful place (lift the boobs), *then* pull the lower belly in.

[OakLeaf]

The return of low rise jeans made me develop some better sitting habits, I can tell you that right now. :o

[NoNo]

Lift your boobs.
Pull in your lower belly.

If you get a belly sitting, but not standing, then you are very likely dropping into a slouch and turning off your lower abs as soon as you plop into a seat. The chest drops, the neck cranes forward, and the abdominal contents land in the lap. They have nowhere else to go but OUT when your ribcage slops down onto the abdominal cavity.

To let the guts out of the way, your body has to turn OFF the lower abs. It will be very hard to pull the lower abs back into work while the guts are flopped out and begging for mercy to get away from the ribcage. It's also very hard to breathe until the ribcage is back up. The body has a strategy of dumping the abdominal contents into your lap to make room in your squashed torso for your lungs to expand.

So, first lift the ribcage back into it's rightful place (lift the boobs), *then* pull the lower belly in.

Very, very interesting. Makes a lot of sense, too. Guess I have something to focus on. I suspect the men in my office will be happy with these changes.:rolleyes:

[NbyNW]

Very, very interesting. Makes a lot of sense, too. Guess I have something to focus on. I suspect the men in my office will be happy with these changes.:rolleyes:

What matters is YOUR happiness!

[marni]

Where did you hear this?

I'm sure you didn't mean to offend the pears among us, but IMHO, there are a lot of very intelligent pears posting on this forum.

FWIW, I'm neither a pear nor an apple. And I readily admit that "groups" claiming to more intelligent/better than other "groups" is a real hot button issue for me.

People come in all shapes and sizes, and let's face it, other people usually don't pay attention or even care about another person's shape. They are more interested in whether a person is kind, interesting to speak with, a good friend, etc.

to quote a Danish James Thurber type poet " you wouldn't worry what people think of you if you knew that they seldom do."

marni

[uk elephant]

thank you, Knot! I totally failed your little test, although I knew my core was in need of help anyway (combination of surgery and years of bad posture). Your description of bad posture sounds just like mine. I had better start doing something about it. Starting.....now! Puh, that's hard work! But how do you breathe and read papers and concentrate on work while also focusing on contracting stomach muscles and lifting boobs?

[Crankin]

I started thinking about posture a few weeks ago. I am a pear, and always have had a small waist, even when I was heavier.
But lately, my whole ab area (upper and lower) feels loose. I don't have a belly, but I just don't like the changes I feel. I am definitely in the bad posture category, so I am trying to be aware and pull those muscles in at all times. It's really hard! I tend to lock my knees, too. I notice that almost everyone around here does that.
Catrin, you know, I felt the same way about my rear end. After getting into shape, years ago, it's not huge anymore, but it's never going to be firm and toned, like my core. Well, maybe with lots of squats and lunges, but I am not willing to do that. I am in proportion, and accept the fact that it's my weak spot.
Yea, if I had even average sized boobs, I wouldn't look so pear-ish.

[ny biker]

I started thinking about posture a few weeks ago. I am a pear, and always have had a small waist, even when I was heavier.
But lately, my whole ab area (upper and lower) feels loose. I don't have a belly, but I just don't like the changes I feel. I am definitely in the bad posture category, so I am trying to be aware and pull those muscles in at all times. It's really hard! I tend to lock my knees, too. I notice that almost everyone around here does that.
Catrin, you know, I felt the same way about my rear end. After getting into shape, years ago, it's not huge anymore, but it's never going to be firm and toned, like my core. Well, maybe with lots of squats and lunges, but I am not willing to do that. I am in proportion, and accept the fact that it's my weak spot.
Yea, if I had even average sized boobs, I wouldn't look so pear-ish.

I fake an hourglass figure by having broad shoulders.

[NoNo]

So yesterday I tried keeping good posture the entire day at work. I seriously never have to leave my desk, so there's tons of potential for bad posture. By 1:30 I was tired. It was hard to stay upright! I wanted to lean or slouch or hunch so badly. By 4:30 I was glad to be heading home, where I knew I'd be on my feet most of the night.

But there was a problem: I'd started to get a headache just before I left work. Then I got home and it got a little worse. By the time I was done working around the house around 9, it was a pretty bad headache. Not my normal headache which starts in my neck, but my skull was locked up. I fell asleep watching tv, which normally helps. Nope, pain was still there. I staggered to bed and spent a fitful few hours trying to sleep through the shooting pain in my skull. At 4AM I couldn't take it any more and popped some Excedrin. It took a while, but the pain finally subsided. My question: Could the headache be related to the effort of keeping upright all day? Like I was using new muscles and they cramped up? I very rarely get a headache where my skull locks like that, so I thought there might be a correlation.

[NbyNW]

My question: Could the headache be related to the effort of keeping upright all day? Like I was using new muscles and they cramped up? I very rarely get a headache where my skull locks like that, so I thought there might be a correlation.

Could be. When I get a tension headache, it's VERY painful, and there are muscles in my neck and shoulder that tend to be tight as well. I have a muscle relaxant that I take before bed when I get to one of these, but if it's the middle of the day and I don't want to sleep, or if I don't have access to my medication, I work on trigger points in my neck, shoulder and face and it helps relieve the worst of the pain.

In Pilates we work a lot at keeping shoulders relaxed and neutral. In a lot of the exercises there can be a tendency to shrug the shoulders, or in my case, hyperextend them. It's another body awareness thing to develop.

How is your desk at work set up? Is the height of your chair appropriate to your desktop/keyboard? What about your monitor? Do you need a footrest? All of these things should be positioned to promote good posture. There's probably a good diagram of this floating around on the internet somewhere.

[NoNo]

How is your desk at work set up? Is the height of your chair appropriate to your desktop/keyboard? What about your monitor? Do you need a footrest? All of these things should be positioned to promote good posture. There's probably a good diagram of this floating around on the internet somewhere.

Oh, it's set up properly. We even had a guy come a few years back to assess us and find chairs that worked for us. So I have a nice chair, a foot rest, and my keyboard and mouse are on one of those adjustable tray things. Doesn't mean my body likes being "ergonomically correct".

[tulip]

NoNo, just because you don't have to leave your desk doesn't mean you shouldn't leave your desk--you should! Get up every hour, walk around, have a glass of water. That and what NbyNW said. You are young, and you have the opportunity to change your habits so you won't end up with chronic back pain down the road.

I learned from my dog trainer, of all people, to walk and sit and stand like a dancer or like Queen Elizabeth. I put that in my head, and it's slowly becoming a good habit. Driving is the hardest for me--Queen Elizabeth didn't drive! Luckily I don't have to drive often--once a week or so to the grocery store. But once a month I have to take long driving trips for work. I really have to focus, and I also get out of the car every 2 hours. Otherwise my hip complains loudly!

Pilates really helps with butts, too. If you want a nice butt, do Pilates. Done right, it really helps with just about everything, particularly if you take what you learn in the class and apply it to your being everyday and everywhere.

[NbyNW]

I learned from my dog trainer, of all people, to walk and sit and stand like a dancer or like Queen Elizabeth. I put that in my head, and it's slowly becoming a good habit. Driving is the hardest for me--Queen Elizabeth didn't drive! Luckily I don't have to drive often--once a week or so to the grocery store.

A friend of mine lives in Windsor and says Elizabeth II can be seen driving around town. And SHE drives, she is not being driven! :cool:

I probably spend at least an hour in my car every day since moving up to Edmonton. I do try to use the time to check my posture. One of my problems that I've been working on in Pilates is that I tuck my pelvis too much, so if I'm at a long stop light, I'll check -- is my pelvis neutral? Shoulders and neck relaxed, etc.?

Maybe I'll pretend I'm the Queen when I'm out running my errands this afternoon. ;)

[Biciclista]

a non-exercise related aside; I went on an ayurvedic diet last winter. She made me cook all my vegetables, no raw veggies all winter. My abdomen slimmed down! I did not lose a pound... NExt time you eat a big salad, check it out! I have noticed bloating depending on what I eat.

[Laterider21958]

Just purchased a Pilates exercise book and am wondering if there are any exercises that should be avoided or modified for a person who last year fractured T7 and T8 vertebrae. Pinching a nerve is very, very painful and I wish to avoid this. I would say that my core muscles have been on "holiday" for most of my 51 years. I'm trying to retrain my posture however old habits die hard and I keep forgetting. Can Pilates help pelvic floor sag? (Dr. suggested that it would probably need to be "fixed" via surgery in the future - no mention of other ways to correct the problem.):eek:

[NbyNW]

Laterider,

I think when you have an injury like yours it's a good idea to find an instructor who can work with you one-on-one. They'll be able to show you how to adapt exercises so as to avoid aggravating your injury and start building towards being able to do the exercises that are probably in your book.

There are a lot of Pilates teacher training programs out there. You'll want to look for a teacher who has had 600+ hours of training, and if you can, someone who has experience with your type of injury.

I have a bias for classical Pilates. As I understand it, there are also "modern" Pilates programs that are very good as well, but I don't have any experience with them. The classical repertoire has served me well. I am going on 4 years since I fractured my S1-S2.

You can find a lot of classical Pilates instructors here (http://www.classicalpilates.net/directory10.php)

or otherwise ask around in studios in your area. You should be able to find out what kind of training the teachers have done, how much experience they have, whether they have experience or interest in working with your injury. You may even find someone with a PT background, which would probably be ideal.

And short of that, I've found the Pilates Connections forum (http://pilatesconnections.com/index.php?act=idx) to be a good place to look for information. You might try posting your questions about modifications for your injury and pelvic floor sag there. But keep in mind you can only learn so much from reading a book or looking at a forum, and at some point it really helps to have an experienced person show you how to do the exercises with the proper form.

[badger]

I always figured that since I used to do ballet and I'm a swimmer that my core would be fairly strong, but I've been proved wrong.

All day at work I minded my posture and by 3pm, the sides near my pelvis were sore. All I wanted to do at that point was lie back and relax.

[Catrin]

After asking around, I won't go to the Pilates class at my fitness club. Apparently the instructor is extremely chatty and when she isn't giving instruction she engages in general conversation with the students. That might work for some - but I find an overly-chatty instructor a distraction. Any DVD suggestions for basic things I can do at home?

I think my entire posture is just bad, I correct it every time I think about it, but it doesn't take long for me to find myself slouching again in front of my computer at work. Ugh. No reason to give up though.

[KnottedYet]

Can Pilates help pelvic floor sag? (Dr. suggested that it would probably need to be "fixed" via surgery in the future - no mention of other ways to correct the problem.):eek:

Absolutely!

And if that doesn't help, there are several physical therapy approaches as well that can target the pelvic floor directly.

[indysteel]

I haven't found any pilates dvd's I like, but Shiva Reas yoga dvds are great!

I'd recommend starting with Shiva Rea Flow Yoga for beginners. In fact, that's great for people who are used to doing yoga as well. I tend to want to warm up more than some people because of my ballet background.

http://www.amazon.com/Shiva-Rea-Flow-Yoga-Beginners/dp/B0014CSNDY/ref=sr_1_1?ie=UTF8&s=dvd&qid=1280920669&sr=8-1

I've had her Yoga Shakti DVD in my Amazon wish list for ages, but I keep putting off buying it because I really love practicing yoga with other people in the studio. Do you have that one and, if so, do you like it? I like the idea of customizing the poses, especially since I, too, like a good warm up.

[OakLeaf]

I'd just add that I haven't seen too many yoga DVD's, but none of them that I've seen really talk about mulabandha. It's really part of all yoga, my teacher is constantly emphasizing it, but I guess the DVDs are too embarrassed to talk about it. If you're specifically working on pelvic floor issues, constantly remind yourself about the root lock in your yoga practice!

[NbyNW]

After asking around, I won't go to the Pilates class at my fitness club. Apparently the instructor is extremely chatty and when she isn't giving instruction she engages in general conversation with the students. That might work for some - but I find an overly-chatty instructor a distraction. Any DVD suggestions for basic things I can do at home?


Yeah, it can be hit-or-miss with big fitness club classes.

The Classical Pilates Technique Complete Mat Workout Series (http://www.amazon.com/Classical-Pilates-Technique-Complete-Intermediate/dp/B000069YWP/ref=sr_1_1?ie=UTF8&s=dvd&qid=1280944204&sr=8-1) is probably the most comprehensive. It does a good job of showing workouts of different difficulties one at a time. It has modified basic all the way through super advanced, so it's a really great resource. There is a person demonstrating the exercises with a voiceover and no music. I think it is probably better as a reference rather than a workout video.

It can be a bit tricky to keep your head, neck and shoulders in the right position and watch a video at the same time!

I also like The Pilates Body Kit (http://www.amazon.com/Pilates-Body-Kit-Interactive-Strengthen/dp/0312316259/ref=pd_sim_b_5) by Brooke Siler. It explains the basic principles really well, and it comes with audio CDs and flashcards. I loaded the CDs onto my iPod so I have that when I travel, and the cards contain some good tips that describe the form that you are aiming for. When I was doing PT, I made flashcards for my homework, and as I got stronger I added the Pilates flashcards into my deck. It was a really great way to track my progress and think about how I wanted to switch things up, depending on what my body was telling me on any given day.

I also just returned a Mari Winsor Pilates DVD to a friend, I don't remember which one. It was more of a traditional exercise video, but the workout was solid and they had one of the performers show modifications for those who are still developing strength/flexibility/etc.

[Jane Honda]

After asking around, I won't go to the Pilates class at my fitness club. Apparently the instructor is extremely chatty and when she isn't giving instruction she engages in general conversation with the students. That might work for some - but I find an overly-chatty instructor a distraction. Any DVD suggestions for basic things I can do at home?

I think my entire posture is just bad, I correct it every time I think about it, but it doesn't take long for me to find myself slouching again in front of my computer at work. Ugh. No reason to give up though.

YouTube has a great selection of Plates instruction, and its FREE.

[beccaB]

Ahhhh, I understand now. I know about the plank (prone) and will ask him about the side. You are telling me that I need to focus on holding my stomach muscles in all of the time - yes? Considering I work at a computer I am quite sure that this is related.


Have you ever tried one of those exercise balls to sit on while at the computer? You can get a rolling chair to put an exercise ball into. you have to keep your core muscles engaged while sitting in it, or you'd roll away from the computer!

[indysteel]

I'd just add that I haven't seen too many yoga DVD's, but none of them that I've seen really talk about mulabandha. It's really part of all yoga, my teacher is constantly emphasizing it, but I guess the DVDs are too embarrassed to talk about it. If you're specifically working on pelvic floor issues, constantly remind yourself about the root lock in your yoga practice!

My first yoga teacher focused on it. It really changed my practice (and a few other things) very much for the better.

[Zen]

Pilates, schmilates
http://i206.photobucket.com/albums/bb14/zencentury/PhotoMail%20Uploads/cd88.jpgjust look how happy she is.

[Laterider21958]

Laterider,

I think when you have an injury like yours it's a good idea to find an instructor who can work with you one-on-one. They'll be able to show you how to adapt exercises so as to avoid aggravating your injury and start building towards being able to do the exercises that are probably in your book.

There are a lot of Pilates teacher training programs out there. You'll want to look for a teacher who has had 600+ hours of training, and if you can, someone who has experience with your type of injury.

I have a bias for classical Pilates. As I understand it, there are also "modern" Pilates programs that are very good as well, but I don't have any experience with them. The classical repertoire has served me well. I am going on 4 years since I fractured my S1-S2.

You can find a lot of classical Pilates instructors here (http://www.classicalpilates.net/directory10.php)

or otherwise ask around in studios in your area. You should be able to find out what kind of training the teachers have done, how much experience they have, whether they have experience or interest in working with your injury. You may even find someone with a PT background, which would probably be ideal.

And short of that, I've found the Pilates Connections forum (http://pilatesconnections.com/index.php?act=idx) to be a good place to look for information. You might try posting your questions about modifications for your injury and pelvic floor sag there. But keep in mind you can only learn so much from reading a book or looking at a forum, and at some point it really helps to have an experienced person show you how to do the exercises with the proper form.

Thanks for your interest and information. I live in country Australia so qualified and experienced instructors aren't close by, hence the book purchase. I will visit the forum you suggested - there's sure to be valuable information there. When I visited a local PT I was given a series of weight bearing exercises to perform on alternate days and then his assistant instructed me on how to use my core muscles. I try to remember, but it has to be a conscious effort all of the time - hoping that with practice it will be more automatic.

[NbyNW]

I live in country Australia so qualified and experienced instructors aren't close by

I know Australia's a big country, but hopefully you checked out the Australia listings. (http://www.classicalpilates.net/studio-state-intl.php?state=AUSTRALIA) I hope you can find someone near you!

[crazycanuck]

Laterider, i'll ask my pilates studio about ideas for you..http://www.revolutionpilates.com/

HOwever, you can always visit thier website & send an email query...?

[e.e.cummings]

I will sound an info-mercial myself, but what worked for me was Tony Horton's 10 minute workout Abs workout. Very efficient workout, not hard, not long, I stick with it, I do it twice or three times a week. It worked for me. Becoming available in more places, not just on tv. I feel like it 'sculpted' my mid-section. First thing that I ever bought off tv. Felt silly at first! Should I consider the slap chop thing now???? Wish you luck, you can do it!

[Zen]

I will sound an info-mercial myself, but what worked for me was Tony Horton's 10 minute workout Abs workout.


Whew. For a brief second there I was thinking of Tony Little :eek:
http://i206.photobucket.com/albums/bb14/zencentury/gazelle-freestyle.jpg

[OakLeaf]

Oh man, that guy!

My first husband had some of his videos.

Probably another reason the marriage didn't work. :eek:

[NoNo]

First thing that I ever bought off tv. Felt silly at first! Should I consider the slap chop thing now????

I didn't buy it off the tv, but it was at one point one of those early Sunday morning infomercials: Turbo Jam. I have the 2 CD set (there's a larger set), and there's a 20min ab workout, a 20min total body workout, a 45min total body, and my favorite, the 45min sculpt video. Nothing but squats, lunges, and plies while doing presses, curls, and lateral lifts with hand weights. I dropped a size doing that video alone, and I've yet to find anything that tones my legs, hips, and rear as well. It's sad to admit, but sometimes those dumb videos work. I even have some friends that did that P90X thing and got pretty ripped. I hear it's intense.

[badger]

I need my abs sculpting, I may look into Tony Horton.

I had a Tony Little video once upon a time. I no longer have a VCR so I can't watch it anymore.

Are any of Mari Windsor's videos effective? Her latest one looks intriguing with the use of resistance tools.