how do I describe it? and does it really work?

Submitted by alemama on August 14, 2007 - 7:26am
Body: 

Last night I figured out something really really cool and I wanted to share it with you all. Since it was only last night I don't know if it will actually help or hurt but my feeling is that it is going to help a lot.

Here is what happened. I was in the bath tub on my back relaxing and a memory came to me in a flash. I remembered being a child on the swim team and we would pull in our tummies and them push out the middle section. So it looked like a long raised section of abs right down the middle of the torso. So I tried it- it created a huge vacuum effect. I felt inside my vagina and all the walls were hard a rock. My cervix was nowhere to be found. Everything was lifted up and pulled forward. even the back walls were hard. I relaxed and flexed while feeling around.

To do it you have to close off your airway.
I got in the position to fire breathe and found I could do it like that too.

Does anyone know what the heck I am talking about?
I am just so amazed right now by the strength of the muscles in my vagina and my ability to forcefully pull up both my bladder and uterus.
No more bending over on a walk to lift everything back up. I am going to do this ab exercise instead.

Unless someone can tell me how it is bad.......

granolamom

August 14, 2007 - 9:05am

that sounds really cool, but I cant for the life of me figure out how to do it!

my guess is, you will know soon enough if its bad for prolapse. and if its good, you will know that too.

alemama

August 14, 2007 - 5:50pm

I tried to coach my husband on how to- and he got to see me do it and have a feel around too. He had a hard time but also remembers doing it as a kid.
All I can say is keep trying because it is cool.
lie on your back, suck up- and in and then while holding the suction, push out. everything will pull up and out of your vaginal canal making the walls hard.

alemama

August 17, 2007 - 8:10am

alright you athletic ladies out there- I wish one of you would try this. I did it standing up and looking in a mirror and it made my prolapses invisible. now when I stopped they came back down so I did it again and again until they stayed gone for a few minutes before relaxing back down. I am starting to think that if I do this exercise a couple of times a day that over time they will just stay up.
It is such a relief to actually see my prolapses disappear.

Christine

August 17, 2007 - 8:49am

I’m sitting here on my stool trying it…don’t know if that counts or if I’m doing it right. I suck in my abdominal wall, which counternutates my pelvis, and when I push out the “middle section” I feel my organs heading strongly south until I continue to push into a strong lumbar curve after which my pelvis is fully nutated and my organs once again supported over my pubic bone. Any pushing out of my abdominal wall that I try to do with my pelvis counternutated pushes everything strongly toward the outlet.

alemama

August 17, 2007 - 11:32am

I can do it in the position to fire breathe- with my tail bone high.
try it lying down with a pillow in your lumbar area- when I do it like that I can feel my lumbar push into the pillow but the curve remains in place. It is more like sucking up into the diaphragm - and then cutting off the air and then flexing in the obliques and contracting out the center abdominals.

Christine

August 17, 2007 - 2:08pm

I think it’s great if you can isolate your abs like this. I do a lot of heavy lifting with my abdominal wall (leg lifts, etc.) and not a lot of isolating out of the muscles, so I’m finding this exercise pretty difficult to do. In your PT work I would hope you would teach this sort of thing over basic kegels.

Gosh though…the way Clonmacnoise does them is pretty intense…now THAT’S a kegel worth doing!

granolamom

August 18, 2007 - 9:14pm

I'm still trying to figure this one out
when you say 'flexing in the obliques and contracting out the center abdomimals' I'm lost
do you mean you contract the obliques and relax the center abdominals? or flex the obliques and then flex the center abdominals?

alemama

August 19, 2007 - 2:36pm

granolamom, I think even when you are able to picture this exercise it will still take you quite some time to master it because of how early postpartum you are.

but here goes some more explaining. The rectus abdominus muscles are the muscles that go down the center of the abdomen from the xyphoid process all the way down to the pubic bone. They are the muscles that you think of when some one mentions a 6 pack. These are the muscles that are flexed up and out from the body (you will see a long line of raised abdominal muscle from the sternum down to the pubic bone). Then you have your transverse and oblique muscles. These seem to flatten in towards the spine so that you have a curved in bowl shape around the inside of the hip bones.

So take a deep breath in and drop your abs low then breathe out and pull them in hard- now reverse breathe- breathe in but pull your abs up and in toward your diaphragm(it helps if you curve your spine and counter nutate your pelvis but it is totally unnecessary for the exercise once you figure out how it works)now for the part that happens by magic (lol)you cut off all airflow creating a vacuum and contract out your rectus abdominals and at the exact same time flex in your transverse and oblique muscles.
I think the best bet is to try it lying down first- keep a pillow under the lumbar spine but push into it if you need to at first.

alemama

August 19, 2007 - 2:57pm

I am so excited- I found it on youtube.com
stomache vacuum
ab isolation exercise video
I know it is a man- but I can do it- and It just pulls everything up-

granolamom

August 19, 2007 - 3:17pm

I think I get it, I tried it and you're right, its going to take some time. now my abs are sore sore sore. in a good way though.

and that video is something. thanks for finding it

Christine

August 19, 2007 - 3:49pm

WOW!!! You know what I was struck by…especially in the second part when it looks like he’s in his underwear…is how having a low abdominal incision would compromise the ability to isolate like that. I bet if you taught half a room of post-cesarean women and half a room of whole women isolations like that the sectioned ones would have a much harder time. Thanks, Alemama!

alemama

August 20, 2007 - 6:35pm

So Christine and Granolamom, now that you have seen it ( and tried to do it) what do you think? Is this safe to do? Did you all get the same kind of lift out that I do?

granolamom

August 20, 2007 - 8:59pm

well, I'm not sure I'm doing it right, and even if I am, my abs are not that strong right now.
that said, it feels kinda like a cross between the firebreathing and the bridge pose thing (was it babs who described that one? sorry if I'm forgetting who to credit).
I do feel a vacuum effect in the low abdomen/pelvis but no lift. It doesn't feel unsafe at all, in fact, at the very least it feels like a safe way to get a good abdominal workout.

louiseds

August 20, 2007 - 9:09pm

Hi Granolamom

I have never seen you, but I would hazard a guess that your body neither looks nor feels anything like the one on Utube, which has obviously been toned, primped and pumped just for the occasion. ;-)

I suspect it is what you can feel happening, rather than being able to bounce a beachball on those rectus abdominus muscles. Go easy, lady.

I haven't even tried, being a bit of a lazy bones. I'll let you ladies figure this one out, then follow the Wisewomen's instructions once they are in a paragraph of 100 words or less. It is just a scream reading your joint efforts at working this out! LOLOL It is all just gobbledigook to me!

Keep up the good work.

Cheers

Louise

granolamom

August 20, 2007 - 9:16pm

my abs look NOTHING like that guy's! they never did, not even before babies. I'm going for the lift effect that alemama described, not the sculpting/toning. but strong abdominals are not necessarily a bad thing, I don't think. I just avoid the usual ab-exercises for fear of worsening the prolapse.

louiseds

August 20, 2007 - 9:25pm

LOL, I am very glad they don't look like his! It sounds like a very promising exercise for abs though.

Cheers

Louise

Christine

August 20, 2007 - 10:08pm

I think these exercises are terrific! I’d suggest not stopping at the pushing out of the rectus but try to develop a series of isolations (kinda like the guy in the video) into a routine of sorts that women could memorize and do each day. It could become the Sun Salutation of belly lifts! It’s hard to imagine not being able to completely pull up the pelvic organs with this sort of dedicated effort. I knew that was the case when I developed firebreathing, but didn’t remotely comprehend the possibilities of isolation technique. I look forward to hearing the results! As for me, I’ve been working on a nice big mound of belly fat (oh, the sacrifices!) for my baby granddaughter to ride upon when we take our walks outside. Literally, I’ve assumed quite the domestic role again (have you seen the baby kimono/ninja patterns?..my sewing table is piled high!) as I help out my working daughter and have put on a bit of weight. Will try to do more belly isolations but also want to enjoy just being a big ol’ grandma!

louiseds

August 20, 2007 - 10:47pm

Hi Wholewomen

This is really great, seeing this happen. It is real creative organic growth of the ancient kind. One woman contemplating her navel in the bath has an Aha! moment, just like Archimedes, and passes it on to another, who tries it and gives feedback. Another chimes in with a slightly different take, then wider Internet resources shed some more light on what is happening. Wow! Imagine how fast things would have moved if Archimedes had the Web at his disposal.

Hey, we could have invented the wheel in about 8 microseconds with this!

But seriously, the Web (and this Forum) is enabling us to come up with new wisdom, discover how to use others' wisdom in new ways and spread wisdom, without the intervention of 'experts' (the big lumps that rise to the top).

Among us there are lots of women who have specific experience and knowledge, who are working together on the same concept in different parts of the planet, using the women's way of talking, which IMHO, is 'thinking out loud together', as opposed to the men's way of talking, which IMHO is 'say what the problem is and go away for a long while and think about it, then come back after a long time with a three word solution. Men do this really well, and are quite satisfied with the solutions they come up with. It just takes a aaawwwwfffuuuullllyyyy long time, and I think it is pretty two dimensional at best, particularly when there are women in the same team who are trying to come up with a solution in total silence (as far as we can gather).

Perhaps it would be better to just go and put the kettle on, do fifteen loads of washing, pop into town and do a weekly shop, whip up a batch of scones, put on the dinner, and wait for them to return. Then we could discuss their solution!!

I wonder if we could do the same thing with spreading the Wholewoman model of female pelvic anatomy and function, then with childbirth practices?

Today's Zen question is "How do you open a closed mind?"

BTW, our Anglican parish in York, Western Australia just had a visit from Dr John Sentamu, the Archbishop of York England, as part of the Diocese of Perth's 150th Anniversary celebrations. The Archbishop told us a little saying from his childhood in Uganda, "The further the baboon climbs up the tall tree, the more of his undesirable side we see". It was a privilege to hear a man of his calibre having such a down-to-earth attitude towards those at the top of the heap.

Cheers

Louise

fruitful womb

August 21, 2007 - 12:03am

I was on the swim team too and I never did anything like that before. They told us to do leg lifts while your on your back. We were instructed to never do crunches. I wonder if the lying down leg lifts is okay for the Wholewoman? I saw the Man doing the tummy vacuum on Utube and it was so freaky! I just tried it and I think I'm doing it wrong. I have no control over the middle section but the part under my ribcage is already sore!!! My sister use to be able to do this when she was a kid. I could grab her belly like a bar when she sucked in the sides of her abs and just the middle was sticking out. Weird then too!lol I so wish I could do that!!! If I can get my bladder up where its suppose to be with this method I'd feel like I won the lottery!!! Right now I feel like a water balloon is in my vagina and its about to fall out! Strange thing is, my cervix is higher than it use to be and I'm 4m postpartum. Thanks for sharing this.

alemama

August 21, 2007 - 7:53am

don't worry fruitful womb 4 months pp is very early days for ab isolation work. I took a belly dancing class at 6 months pp and I could not do half of the belly rolls everyone else could. It seemed like I had no control of my lower abs. I also had that separation of the abdominals that is normal during pregnancy and it has taken months and months to knit back together. If you are sore in the upper ribs then I think you are doing it correctly.
As to winning the lottery- well that is exactly how I feel right now- because you all are trying this and because it got the WW stamp of approval.
I am trying very hard to use my obliques like the man in the video- with limited success.
And no way do I look like him- nor do I want to. I think anyone (once they build up the strength in the abs) can do this exercise- high abdominal fat or not. Belly dancers can do belly rolls with a big belly.
I am waiting to hear from the self professed athletes out there-

I am doing a strong kegal at the same time some of the time.

It is so hard to say what is working. I am doing the posture, Bikram yoga, the ballet moves from the book, the exercises from the video- eating well, resting as much as I can, and my attitude is more positive- and now these new ab exercises. What ever it is I am not going to stop trying to get better.

When I first started reading here I wasn't sure if I could improve. I felt sure I could stabilize but I figured that I had a structural flaw and would just have to live with it- now I am starting to think maybe I can not just stabilize- but actually get better-

grace

August 26, 2007 - 9:55am

Not sure if I am doing this correctly, but as the middle section of my belly sticks out, I feel a lot of air coming in through my vagina. Does this happen to others? Or is this what you mean when you say vacuum effect? This does not happen if I am doing it standing up. Which ab muscles would this be working -- the obliques?

alemama

August 26, 2007 - 2:32pm

did you see the video? And yes you can pull air in- but once you get pretty coordinated at it you can go a strong pelvic floor contraction and then it will not happen. It works them all. Every last one.

Soupy

September 4, 2007 - 3:58am

Just wondering what progress any of you trying this are making?

thanks, Soup xxx

granolamom

September 4, 2007 - 12:09pm

none for me
I've given up for now. I think I'm doing it wrong, feels like I'm pushing everything downward. could be due to my very weak abs.
right now I'm doing some of the ballet ex's and firebreathing and having some progress with those. maybe in a few months when my postpartum belly is up for it, I'll try this one again

PA runner

September 5, 2007 - 8:40pm

Hey Alemama, I have been trying this exercise which was a reality check on how weak my core still is at almost 18 months since baby #2. Anyway I am starting to be able to get some movement in my abs. I don't know if it's coincidental or not but I did an internal check and my cervix was considerable higher. I haven't checked in several months but on the chance it is related to this vacuum thing is enough to keep me trying. The rectocele is my primary prolapse (stage 2 for reference on most days) which appears unchanged but thankfully asymptomatic 90%of the time. I'm hopeful this exercise may help keep my cervix up which I think is a stage 1 and would probably never have noticed if it weren't for the rectocele.

alemama

September 6, 2007 - 8:16am

thank you parunner for trying. I have been hesitant to post my success b/c I don't want it all to be just coincidental and then have the exercise turn out to make it worse or something- but here goes.
I don't have a cystocele at all now- not at all. My cervix is so so high I can't even reach it. I have been doing this exercise a few times a day everyday.
My rectocele seems a little better- but maybe that is just wishful thinking. It is the one that is the bulgiest.
When I check it all out I feel the bone first and then have to feel more anteriorly to find the anterior wall. so the cystocele is really gone.. I am trying to figure out how different positions move different parts of the vagina- and how to do the vacuum roll- like in the video.

UKmummy

September 6, 2007 - 9:50am

OK Alemama,

So now I am really excited, for you and for all of us..............

Would you recommend doing exactly the moves in the U- Tube thing? Is that what you do? I am very eager to start this as well, haven't yet. Any help would be gratefully received! x

Soupy

September 6, 2007 - 10:19am

I was hoping that people would report a little progress with this, but wow...for you to have that much Alemama is fab, I'm thrilled for you!

I have been trying to do it and I think I've figured it out but can't get it right reliably at the moment.
However from the tiny bit of experimentation I've done it does seem that it will help.

I look forward to hearing more about different positions....How many times is a few times per day? Don't want to overdo it lol

Soup

granolamom

September 6, 2007 - 11:42am

fantastic news
I will have to keep working at this, until I get it. sounds worth the effort. thanks for sharing it with us!

alemama

September 25, 2007 - 10:12am

So my front wall is still firm and my cervix still high- but I am sad to report the ab isolations are not making my rectocele better (yet???). It isn't any worse and when I do the exercise I can feel it straighten out and I can feel the muscles working in the back wall- I know it is going to take time (massive tearing with 3 births) but I am still hopeful- although a little less so......
anyway I was wondering if anyone else has been doing this thing? and the results?

annma

September 26, 2007 - 2:59pm

I am wondering what stage your cystocele was? I too have seen myself as structurally damaged and figured stabilization was the best I could do, but to have it go away-wow! Mine is much better as it used to peak a lot and now only if I exert myself incorrectly. I am hoping to try this exercise if I can figure it out. I am skinny, but deceptively out of shape. After 5 babies, I am not sure if I have abs LOL.

alemama

September 26, 2007 - 6:38pm

It was there- bumping into my rectocele- so now that it is gone I feel the rectocele a little more. but if I felt around it was like a big "U" shape in the front wall- when I looked with a mirror it was a bulge right at the opening in the front-mainly the rectocele is what bothers me- and I guess you could think the cystocele just went away on it's own- but it resolved after I started this exercise- so I dont' know. When I do the exercise in the bath tub and feel around while I am doing it all the walls lift out and tighten up and I bet you could fit a tennis ball in there - it is crazy,

louiseds

September 27, 2007 - 3:12am

Hi Alemama

I can see this little bladder dude of yours floating freely around in the bath behind your vaginal wall, set free by the water from the forces of gravity (with its sunglasses and bikini and a martini on a li-lo), then when you do one of your vacuum thingy exercises it literally gets sucked back into its fascia jacket. While it was floating free behind your vaginal wall it was perhaps just resting against the jacket, rather than back inside it.

What the??? Yes, I am quite mad and I do have an overactive imagination. ;-b

Cheers

Louise

Emilia

October 4, 2007 - 12:37pm

Hi:
My name is Emilia....this is my first post. I wanted to say how grateful I am to have found this site (I've also read the Ist edition of Chrisitines book).

The you-tube video excercise looks great and I've been trying it out...but I wanted to mention on this blog that my husband (who is a massage therapist) seems to think that there are only SOME people who are able to so specifically isolate their muscles to be able to move them side to side in the same way as the guy in the video (it's a genetic thing...like some people can roll their tongues and others can't). However, the basic "upward vacuum" part of the excercise anyone can do. I just thought that I would mention this so that someone doesn't push themselves too far trying to copy the video. Basically...if you have the genetic musculature to do the side ways and diagonal fancy moves, you'll probably know within a few sessions of trying.

Bye for now. Emilia

AnneKane

November 4, 2007 - 3:18pm

Hi

I remember doing this with my friends as a teenages to make what we called "fanny fart's" (fanny being the vagina here in europe) :) and yeah it does bring everything upwards.

Next time i came across it (alas without sound effects :) was in a yoga video by a older british lady with shoulder length hair... She has a very popular series but i can't remember it's name. Anyway so it turns out it's an abdominal excercise in yoga.

Oh and on another note - I've been really lax with diet lifestlye excercises since moving back to europe recently but have just joined a gym and it's forced me to spend about twenty mins a day on floor work doing christines excercises for my bladder prolapse.

I've noticed from doing two week's of this and cutting out black tea that i can have a chammomile tea just before bed at midnight and not have to use the bathroom during the night. Big change as before that i couldn't have liqued's after 8 in the evening wihtout getting up during the night.So i definately think even minor diligence on our part can lead to pretty kool result's.

Best wishes

Anne-helen

nikki4444

December 3, 2007 - 8:22am

I found a couple ab isolation videos on youtube - but, the only one I can think you must be referring to is the one where all you see is his body up close and WOW - he can do some freaky stuff with those abs. It looks like alien is going to jump out of his tummy at any moment!!

Just want to make sure I saw the right video before I venture into this exercise!

Thanks,
Nikki