Second, keep in mind that a tummy tuck does not address all areas of excess skin. While this procedure can help rid you of an unsightly paunch or love handles, it will not remove sagging skin from other areas such as thighs or breasts. In order to achieve optimal results after surgery, patients must combine liposuction and abdominoplasty together as part of their overall treatment plan. Finally, make sure that you find an experienced plastic surgeon who has performed hundreds of abdominoplasty procedures before making any final decisions about having this procedure done
Exercise to avoid tummy tuck: Do you have a few pounds to lose? If so, you may be tempted to undergo a tummy tuck. Although this procedure can help you get rid of extra fat, it is not the right choice for everyone. If you are considering a tummy tuck because of excess weight gain, then there are a few things that you should know before making your final decision.
. Read on to learn more about Exercise To Avoid Tummy Tuck, Symptoms Of Muscle Separation After Tummy Tuck and How Do You Treat Rectus Divarication?
Exercise To Avoid Tummy Tuck
Tummy tuck surgery is a safe and effective way to get rid of excess, sagging skin and fat around the midsection. However, for some people it is possible to tone up their abdominal area without surgery, and lose a few pounds in the process.
Factors that can negatively affect the appearance and quality of the stomach include:
Age – As we age, our skin loses collagen and elastin, which help to keep the skin tight. Therefore, aging can naturally lead to stretched or saggy skin that may not correct itself through just diet and exercise alone.
Metabolism – The ability to lose weight decreases as we get older, which makes it easier to accumulate fat around the midsection.
Genetics – Every person’s body is different. That said, certain diet and exercise routines that work for one person may not have the same effects on another.
Certain diet alternatives and exercises can help promote weight loss and target the abdominals.
Flat Belly Foods
The types of food you eat have a dramatic effect on the size of your stomach. When deciding on what foods to consume it is best to eat foods that are high in fiber and antioxidants and low in sodium (less than 2,400 mg per day). By doing so, you should feel fuller longer, keep your metabolism up, and retain less water. Some of the most beneficial foods are:
Almonds – Contain protein and fiber which makes you feel full. They are also high in vitamin E which helps your body produce more energy to burn body fat faster.
Greens (Spinach, Broccoli, Kale) – Not only high in fiber and antioxidants, but they contain mineral calcium which helps with muscle contraction to ensure that you get the most out of your workout. Their low calorie count can also help slim your waistline.
Soy – Like almonds, soy contains antioxidants, fiber, and protein. You not only stay full, but your body is enabled to burn an optimal amount of fat.
Yogurt – The pro-biotic bacteria in yogurt keep your digestive system healthy and reduces bloating.
Abdominal Exercises
There are many exercises that target the abdomen, and some of the more useful workouts include:
Butt Raises – Begin on your forearms and toes with your back straight. Lift your buttocks into the air while tightening your abdominals. This move works your upper and middle abdominal muscles.
Flutter Kicks – Lying on your back with your legs straight, place your hands on the ground. Lift both legs about six inches off the floor and alternate lifting each leg a little higher than the other. This exercise will work your lower abdominals.
Cardio – Doing just abdominal exercises will strengthen your core, but will not burn an optimal amount of fat. To burn the most calories means that you have to keep your get your heart rate up and keep it there for an extended period of time. Cardiovascular activity such as running, swimming, and kickboxing will help trim your stomach.
Symptoms of muscle separation after tummy tuck
Pregnancy is a magical time but growing another human takes a toll on your body. Excess skin, bulging belly, and stretch marks are only some of the cosmetic results of pregnancy. One very common, yet rarely mentioned, cosmetic problem after pregnancy is diastasis recti – separation of the rectus abdominis (the 6-pack muscle). When you have ab muscle separation, your belly will bulge forward. It can be a purely cosmetic problem, however, many studies have linked it to lower back pain, incontinence, hernia, and digestive problems. Diastasis recti repair surgery is the best method to treat split tummy muscles. It’s usually done during tummy tuck surgery (abdominoplasty), which aims to tighten and rejuvenate the belly, restoring the pre-pregnancy physique and improving your symptoms.
Dr Craig Rubinstein is one of the top certified plastic surgeons in Australia, and he has performed thousands of tummy tucks with and without muscle repair throughout the years.
What is diastasis recti?
Diastasis recti is a physical complication that usually happens after pregnancy, affecting more than half of women. Diagnoses can occur in the later stages of pregnancy or sometimes after delivery. There are several other names for diastasis recti including;
- Rectus diastasis
- Rectus divarication
- Ab separation
- Split tummy muscles
The condition happens as a result of the separation of the rectus abdominis muscle. The rectus abdominis muscle is the large muscle that extends along with the height of your belly. It has a right part and a left part, separated by a narrow band of tough collagenous tissue called “linea alba” that runs along your midline. When the linea alba becomes weak, thin, and wide, usually in the aftermath of pregnancy, the right and left parts of the rectus abdominis to become too far apart with a soft gap in between. The gap along the midline of your belly can be small or can extend along the whole midline of your abdomen. This makes your belly bulge forward (like a balloon), and can cause many problems like; a hernia, incontinence, and back pain, all of which can be treated with a tummy tuck.
What is the cause of rectus diastasis?
The main cause of rectus divarication is pregnancy and childbirth. During pregnancy, a woman’s body goes through a lot of hormonal and physical changes. The uterus grows and becomes massive to accommodate the developing fetus, pushing your organs away and stretching your abdomen in all directions. To help the muscles relax and stretch more, your placenta and ovaries also produce a hormone called “relaxin” in addition to progesterone.
Things don’t usually go back to how they were before pregnancy. In many women, the linea alba becomes irreversibly overstretched, and a soft gap in the middle of the abdomen between the ab muscles will develop. Abdominoplasty (tummy tuck) with muscle repair restores the integrity of the rectus abdominis, tightens your belly, and removes all the excess skin.
What problems does diastasis recti cause?
The problems and symptoms of diastasis recti are not purely cosmetic. Rectus divarication can cause a variety of aesthetic and functional problems, such as;
Bulging
The most common symptom of rectus diastasis is a bulging belly. Women who have separated tummy muscles usually complain of an obvious protrusion above, below, or all-around their belly button. In some women, the soft gap between the muscles becomes so wide that bulging can reach the size of a football.
Hernia
Your abdominal cavity is usually well protected and contained by your tough abdominal wall, which includes the rectus abdominis and the linea alba. Women who have rectus divarication have a very weak and stretched linea alba. In some of these women, the linea alba may rupture. When this happens, intestines and abdominal fat can slide through the defect and push up from under your skin. This is what doctors call a hernia.
A very common site of hernia is through the umbilicus (In many women, the belly button becomes “an outie” after giving birth, and this is usually a hernia). In such cases, the Rectus diastasis and hernia repair can be done simultaneously.
Hernias can cause many problems. If a bowel loop gets stuck in the defect, you can develop intestinal obstruction, which is a medical emergency that requires immediate surgery. This is why it is important to consult a surgeon if you suspect that you have ab separation or a hernia.
Lower back pain
One of the symptoms of diastasis recti is lower back pain. The rectus abdominis muscle is a crucial part of your core muscles; the muscles largely responsible for balance and posture. Rectus divarication weakens the rectus abdominis muscle and puts more stress on your back muscles which contract disproportionately to make up for the imbalance. This abnormal straining of the back muscles can cause chronic lower back pain. Fortunately, a tummy tuck with muscle repair can help improve back pain post-pregnancy.
Incontinence
Urinary incontinence is not uncommon after pregnancy and childbirth. Weak abdominal muscles and a weak pelvic floor are usually the cause of incontinence in women after pregnancy. Many women tend to use pads to avoid leaking urine when laughing, sneezing, or exercising. Abdominoplasty may help treat urinary incontinence after pregnancy. According to a 2018 study published in the journal of The American Society of Plastic Surgeons (ASPS), diastasis recti repair during a tummy tuck can significantly reduce incontinence.
Digestive problems
Rectus divarication can allow your intestines to move around inside your abdomen in ways they’re not meant to. This can lead to gastrointestinal problems, such as constipation and abdominal discomfort. If you have a hernia, the bowel loops can get stuck in the defect every now and then. This can cause both pain and constipation. If a loop gets stuck and doesn’t go back in, you risk developing a bowel obstruction. If this occurs you will need immediate surgery.
How Do You Treat Rectus Divarication?
Occasionally, rectus diastasis can improve without any intervention as your body recovers after pregnancy. For most women, however, this is not the case. One non-surgical way to treat diastasis recti is through physiotherapy. Special focused exercises with a certified physiotherapist can reduce tummy muscle separation and improve your bulging belly, however, this is not usually very effective.
The best and most effective way to treat diastasis recti is surgery. Diastasis recti surgery can permanently close the defect and bring the two sides of the rectus abdominis muscle tight together. Diastasis recti repair is usually done during abdominoplasty (tummy tuck) and not alone. A tummy tuck will strengthen your abdominal wall, remove the excess skin, and tighten your belly, all in one procedure. If you happen to have a hernia as well, Dr Rubinstein will also repair it during surgery.
Tummy tuck surgery has been shown to be effective in treating urinary incontinence and back pain after pregnancy. Moreover, abdominoplasty aims to restore your pre-pregnancy body by removing all the excess saggy skin. Liposuction can also be done during the same procedure to sculpt your body and remove the stubborn fat around your belly.