Printer friendly version | E-mail to a friend By Ester Marsh

For the Salisbury Post

Q: I have had C-sections. I work out, but I can't get the ridge right above my cut to go away. What can I do for that?

A: I had a C-section with my first child, Frankie, in 1992. At my 6 weeks' checkup, I asked the doctor: "What is this, and when will it go away?" He shrugged his shoulders and couldn't answer me. Mind you, I was teaching aerobics while I was in labor. They did let me take a shower before I went to the hospital. I needed a C-section because Frankie was breech (butt first). They went ahead and fixed my inguinal hernia at the same time.

On the second day, I was holding my stomach muscles in. I knew what my body could handle, I think. Yet still, there was "the ridge."

With perseverance and time, mine did go away. I do think part of that is due to the fact I was holding my belly in as soon as I could. "Normal" people listen to their doctor and don't start until after the six-weeks' checkup. When I was doing research on the "ridge," plastic surgery kept coming up. It also was saying that scar tissue was probably a big problem.

Don't get discouraged. I still think with hard work through cardio, getting your body fat down, having a balanced diet and strengthening the core muscles, you can lessen that ridge, if not diminish it. And if it doesn't, you can always ask your doctor for direction.

I would like to add the No. 1 question asked in the new year: "How do I lose my belly fat?" (While grabbing their stomach with two handsÉ)

If I had gotten a dollar for each time this question was asked, I would be a rich woman! As with the "ridge," it takes time, eating correctly, muscle strengthening (and that does not mean only your abdominal muscles), sweat and dedication to get your belly/ abs "sculpted" the way you want them.

First tip: Watch your posture at all times. Stand tall, shoulders back, chest up and suck your belly in. Make sure you breathe. You will be amazed how it will help strengthen your abdominal muscles and enhance your appearance. You can do all the abs exercises in the world, but if your posture and abs are relaxed, the rest of the time your belly is going to poke out. Besides this best stomach exercise ("suck it in," chest up, back straight, shoulders down) you can do the following stomach exercises:

- 4x25 crunches on the floor. Bring belly button to "inner spine" when crunching up.

- 4x20 obliques (side to side) on floor.

- 4x25 leg lifts (bend knees, slightly bend legs or straight legs).

- 30 "bicycle legs."

When doing abdominal exercises, it is important to work the lower back muscles and other core muscles as well.

- Prone position (face down) "superman position" lift right arm and left leg then lift left arm and right leg. 4x 20 reps.

- Plank position. Basic plank: on elbows and balls of feet, body straight as a plank. Low option: on knees and elbows. High option: extended arms and balls of feet. Highest option: "crocodile" — on balls of feet, hands on floor bend elbows and hover above floor.

To all a happy and healthy 2010 with tight, sculpted abs and no ridges!

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