Summary:
Postpartum exercise is an essential aspect of recovery for new mothers, especially those dealing with diastasis recti. Diastasis recti is a common condition where the abdominal muscles separate during pregnancy, causing a bulge in the midsection and potential back pain. However, with proper exercises and techniques, it is possible to heal diastasis recti and regain a strong and functional core. In this blog post, we will discuss 42 postpartum exercises specifically designed to heal abdominal separation. These exercises are divided into three categories – beginner, intermediate, and advanced – to cater to different levels of fitness and recovery. By incorporating these exercises into your workout routine, you can effectively heal diastasis recti and improve your overall physical well-being.
Beginner Exercises:
1. Belly Breathing – This exercise focuses on deep breathing to activate the transverse abdominis (TVA) muscle, which is crucial for healing diastasis recti.
2. Pelvic Tilts – This exercise helps to strengthen the deep core muscles and is a great way to start engaging the TVA.
3. Heel Slides – Heel slides help to strengthen the TVA while also gently working the pelvic floor muscles.
4. Standing Wall Push-Ups – This exercise is a modified version of a traditional push-up that helps to engage the core muscles without putting too much pressure on the abdomen.
5. Modified Plank – Planks are a great way to work the entire core, but a modified version is recommended for those with diastasis recti.
Intermediate Exercises:
1. Dead Bug – This exercise is great for strengthening the TVA and the obliques, which help to stabilize the core.
2. Bird Dog – This exercise targets the deep core muscles and also helps to improve balance and coordination.
3. Bridge – Bridges are an excellent way to work the glutes and core muscles, and they can be modified for those with diastasis recti.
4. Side Plank – Side planks target the obliques and help to improve overall core strength and stability.
5. Kneeling Woodchop – This exercise mimics the movement of chopping wood and targets the obliques and TVA.
Postpartum Exercises for Diastasis Recti: 42 Moves to Heal Abdominal Separation
Advanced Exercises:
1. Leg Drops – Leg drops help to strengthen the TVA and obliques while also challenging the core muscles.
2. Reverse Crunches – This exercise targets the lower abdominal muscles, which are often weak in those with diastasis recti.
3. Bicycle Crunches – Bicycle crunches engage the entire core and are a great way to strengthen the abdominal muscles.
4. Russian Twists – This exercise targets the obliques and can be made more challenging by adding weights.
5. Plank with Arm/Leg Lift – This advanced plank variation helps to engage the entire core while also working on balance and coordination.
Additional Tips and Techniques:
1. Always check for abdominal separation before starting any exercises, and consult with a doctor or physical therapist if you are unsure.
2. Engage the TVA during each exercise by pulling your belly button towards your spine. This will help to support and stabilize the core.
3. Avoid exercises that put too much pressure on the abdomen, such as traditional sit-ups and crunches.
4. Focus on your posture during exercises and throughout your daily activities to maintain proper alignment and support for the core.
5. Be patient and consistent with your exercise routine. Healing diastasis recti takes time, and it is important to listen to your body and not push too hard.
Conclusion:
Postpartum exercise is crucial for healing diastasis recti and regaining a strong and functional core. By incorporating these 42 exercises into your workout routine, you can effectively strengthen and heal abdominal separation. Remember to start with beginner exercises and gradually progress to more advanced ones as your body becomes stronger. Always listen to your body and consult with a doctor or physical therapist if you experience any pain or discomfort. With dedication and consistency, you can achieve a healthier and stronger postpartum body.