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MAN IN CHRIST

@elia_mtishibi_official

7 days ago

KESHO TUTAMHUDUMIA BWANA
USIKOSE EWE MTU WA MUNGU!

#NJIAZAKO

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2

Posted On: October 29th 2026, 10:04 pm

KESHO TUTAMHUDUMIA BWANA
USIKOSE EWE MTU WA MUNGU!

#NJIAZAKO

Comments (2)

its_geofreymahinyila

6 days ago

its_geofreymahinyila

Leo ni leo

kingallandunia

7 days ago

kingallandunia

🔥🔥🔥

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Comment FUNCTION and I’ll send you the link for 3 FREE DAYS inside my MLAM Membership! ❤️

After my second baby, I started noticing my belly button pushing outward, especially during movements where I was hanging or planks, push ups, etc.

And something I’ve learned over the years is that while we can’t exercise away the actual opening in the abdominal wall, we CAN work on improving how our core functions and manages pressure.

Here are 3 things I focused on that made a difference for ME 👇

1- BREATHING & PRESSURE MANAGEMENT

This was HUGE. Learning how to expand through my rib cage and backside instead of constantly pushing pressure outward toward my belly button helped me better coordinate my deep core during movement.

2- MODIFYING HOW I TRAINED

Instead of continuing to push through movements where I couldn’t manage pressure well, I worked on regressing exercises, improving my control, and gradually building back up. That doesn’t mean avoiding challenging exercises forever!

3- BUILDING STRENGTH THROUGH MY WHOLE SYSTEM

Not just doing more ab exercises! I focused on how my rib cage, pelvis, diaphragm, and deep core worked together, then continued building strength on top of that foundation.

And here’s something I REALLY want women to understand... improvement doesn’t always mean something has been FIXED.

An umbilical hernia is an opening in the abdominal wall, and exercise doesn’t close that opening. For me, improving my breathing mechanics, pressure management, and strength made a noticeable difference in how my abdomen functioned and how much bulging I experienced.

And that’s worth talking about!! 👏

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#hernia #postpartum #pelvicfloor #deepcore #postpartumfitness