Abdominal exercises to help with Diastasis Recti or “abdominal separation”
Diastasis recti is known as the separation of the rectus abdominis and is very common post partum. It may seem obvious that doing core exercises would help eliminate this problem but unfortunately most core exercises will actually make it worse. In todays video I demonstrate a few core exercises that you can safely incorporate to help rebuild the stomach musculature while recovering from giving birth to your chiiirreeennns.... Women rock!!! First, lets go over the exercises you should avoid until you have clearance from your Doctor.
1. Crunches 2. Sit-ups 3. Core exercises involving hinge 4. Front planks
Now for the good stuff, lets dig into the exercises demonstrated in this video. The purpose of each of these exercises is to learn to ENGAGE your transverse abdominis(mid layer) and pelvic floor muscles effectively and correctly which will then allow your rectus abdominis muscle (the six pack, outermost one that has separated) to draw back in together, pulling your belly back in, flatter and stronger.
1. Supine Abdominal bracing- Start by laying on the floor facing up, legs bent, feet on the floor. Once in this position think of pulling your belly button into your spine and making sure your back is flat against the floor with no space between the lower back and the floor. If possible, challenge this engagement by marching 1 leg at a time. If you can’t keep the engagement with leg movement then you should just lay in this position keeping the core engaged. Be sure to breathe slow and controlled throughout this exercise.
2. Floor bridge- Starting in the same position as before you will find a posterior pelvic tilt and slowly start raising the hips off the ground until your trunk makes a straight line. Make sure your glutes leave first and then articulate your spine 1 vertebrae at a time. Keep this engagement on the way down as well ensuring that the glutes are the last thing to touch the floor.
Side plank- Lay on your side with your forearm as support and legs out straight. Raise the hips off the ground until your body creates a straight line. You may need to do this one with support of the top leg, this is totally fine and may even be the better option depending on how serious your abdominal separation is. Once you find this position simply hold.
I hope this helps you mommas out there and as always feel free to ask questions and subscribe:)
