If you are recovering from a vaginal or abdominal hysterectomy and want to work out your core muscles to get rid of your droopy belly, you will need to do so with gentle and supported exercises. It usually takes four to six weeks to recover from a hysterectomy, time in which you should avoid all forms of exercise, especially rigorous abdominal routines such as crunches. Consult your doctor before engaging in an exercise routine after your hysterectomy, to make sure you are ready to work out your abdominal muscles.
Step 1
Place a yoga ball against a wall to help you balance while you sit and work your core muscles. The ball will provide support. Make sure it is fully inflated so that it can provide stability to your body.
Step 2
Sit comfortably on the yoga ball with your back facing the wall. Keep your chest lifted, your feet close together and your shoulders down and back.
Step 3
Draw in your abdominal muscles gently and begin by raising your arms out in front of you to shoulder height, until they are fully extended with your fists open. Gently bring your arms back toward your hips as you bend your elbows and close your fists.
Step 4
Continue this motion rhythmically. After 20 repetitions, begin to reach your arms out above shoulder height until you are lifting them all the way above your head. Do not attempt to go this high if you experience discomfort where your surgery was performed.
Step 5
Raise your toes up toward the ceiling as you continue your arm movements. After a few minutes, alternate by bringing up only your right arm and then your left, which will work your abdominal muscles a bit harder. Your core muscles should be drawn in gently at all times.
Step 6
Repeat this sequence once a day until your muscles become stronger and you are able to do more rigorous core muscle exercises.
Tips and Warnings
- You can also lift your arms to your sides with your elbows bent and your fingers facing forward for a variation in your core workout. Once you feel your core muscles are stronger, you can try strapping light weights to your wrists to make your workout more challenging. A low-fat diet will also help you begin to reduce belly fat and will complement your efforts to get rid of your droopy belly. Once you are fully recovered from your hysterectomy, you will be able to engage in more strenuous exercises, such as situps and bicycle legs.
- Terminate all forms of exercise if you experience sharp, shooting pain, and consult your doctor immediately.
Things You'll Need
- Yoga ball
