Planks for Core Strength After Ostomy Surgery

Hi Folks,  I recently attended a health and wellness event, where they were offering a 'body composition assessment', which is basically a high tech machine that you stand on and hold a couple of paddles with your hands.  It uses 'bioelectrical impedance analysis'.   It measures several things, muscle to fat ratio, total body dry lean mass, body fat mass, obesity analysis, segmental lean analysis, among other things.  I did fairly well in most categories, but the one that really caught my attention was 'core strength'.  I was told the strength in my arms and legs could use some improvement, but my core strength was very high, 105.9%, 100% being ideal for my age and sex.  Since my ostomy surgery, five years now, I've been really careful with my exercise routine, reducing the weight in resistance training and being very careful with my abdominals and core.  I don't do situps  or crunches anymore, but I do do leg lifts, one leg at a time, and I do planks, regularly.  I think it has paid off, and I seem to have strengthened my core quite well with the reduction in my routine.  I have managed to avoid a hernia so far, and hope I can keep it up.  I'm just posting this for other ostomates who might think that planks are out, or that you can't get good enough core strength without other more strenuous exercises.

Terry

p.s.  Just thought I'd add, to be clear, I don't just think the core strength is good for my health in general, but that doing so has helped me to avoid hernia.  Many ostomates might not be motivated to exercise for physical fitness in general, but if the exercise helps them to avoid hernia, it might be an added incentive.

I am so glad you posted this because I have been wanting to do some type of exercise routine. I was very active before my surgery so I now know I can do leg lifts and planks and be very mindful. Thank you.

That’s awesome, Terry. We ostomates are so often told to be careful. It makes it that much better to hear that your core strength is even higher than normal for your parameters. Whatever you’re doing, keep doing it!

I'm glad you found it helpful!  I do two kinds of leg lifts, one is just lying flat and raising and extending each leg at a time and holding for 10-12 count.  The other is lying flat and raising each leg at a time, holding briefly, then lowering the leg very slowly back down.  

Terry

Thanks Terry for this.  I did wonder how far to take exercises.  I would hate to do any damage. You've put my mind at rest especially for the plank. 

Staying Hydrated with an Ostomy with LeeAnne Hayden | Hollister

Another one I do that I think has helped is as follows;  lie flat with arms by your side, legs close together, lift bum off mat as far as possible and hold firm, raise one leg up and fully extend, hold for 10-12 count, repeat with other leg. 

Well done, Terry. Always thought you were a strong lady, and not just in the arms, but intellectually as well. Some sort of exercise is really very important. Best wishes.

Thank You TerryLT for sharing this - very helpful

~ ~ ~ ~ ~ Best wishes ~ ~ ~ ~ ~

Jayne

Hi Terry

It's good to hear other people's routines for trying to keep in shape. I have another variation of leg raises I do. Laying flat on my back lift both legs with knees bent and ankles crossed. Starting with my thighs perpendicular to the floor and knees bent I slowly lower and raise my legs just enough to feel and keep the tension in the abdomen. I never go all the way to the floor, as I need more resistance I just straighten my legs a little more to increase the weight. I to never returned to sit ups after the ileo, this is sort of sit ups in reverse and I have been doing them for maybe six years.

Well thanks for the kind words!  I've always thought that keeping in shape was important.  I'll admit that in my younger years, I did it more for vanity, but now it's really for two reasons.  I think/hope it will extend my life, and basically I'm addicted!  Worse things to be addicted to, right?

Terry

This sounds like a good one Axl, I'll try it.

Terry