Lose Your Mummy Tummy -- with Julie Tupler, RN
Mummy tummy, baby belly -- whatever you call it, if you want to lose those post-pregnancy pounds, help is on the way. Julie Tupler, RN, joined us on Feb. 22 to answer your questions.
MODERATOR: We are all sitting in front of our computers now. Let's
MEMBER QUESTION: Will the Tupler method help if I only have a problem
with lower tummy, if the area above the belly button is firm?
TUPLER: Yes, absolutely. The transverse muscle goes above and below
the belly button. You can focus doing these little squeezes below the belly
button, imaging your pubic muscle going back to the spine.
MEMBER QUESTION: Do you mean that once you bring the belly button in
you contract the abdominals? Please clarify. How would one squeeze the
TUPLER: The transverse comes all the way around. When you bring your
belly button back to the spine you are using your abdominal muscles, you are
bringing them back towards your spine, or your back. You should feel these
squeezes in your abdominals in the front and in your back muscles.
MEMBER QUESTION: Is this technique similar to holding in your breath,
but continuing to breathe while tightening stomach muscles?
TUPLER: When doing this exercise, it feels like you are holding your
breath because you are breathing shallowly. If you count out loud it forces you
to take a breath, even if it is a shallow breath. It is not about holding your
breath and doing this exercise.
MEMBER QUESTION: Will this work for someone who has had four
C-sections, both kinds of incisions?
TUPLER: Absolutely. These exercises will work great for women who
have had a C-section. I must first address the issue of mobilizing your scar
from a C-section. This just means picking the scar up and rolling it between
your fingers so it does not stick in the tissues underneath it. Women who have
done the Tupler technique during their pregnancy and had a C-section, usually
had a faster recovery.
MEMBER QUESTION: So then you would keep your belly button drawn in
and just sort of pulse that same muscle you used to draw it in? And you
recommend doing about 100 per day, correct?
TUPLER: The exercise is doing an isometric little squeeze. Think
about bringing your belly button from your spine to out the back of your spine.
One set of these little squeezes is 100 squeezes, which takes two and a half
minutes. A woman needs to be doing 5 sets of 100 daily for the first six weeks,
and then for the rest of her life she needs to be doing a minimum of 10 sets of
100 and engaging this muscle on the work of everything that she does. So the
first six weeks it is 500 a day; after that it is a minimum of 1000 a day. It
is best to break them up in sets of 300.