Tutorial, Workout routine - July 26, 2021

The 5 Best Postpartum Ab Exercises: How to Fix Diastasis Recti?

They say that after giving childbirth, a woman’s body completely changes. Almost everything changes: the attitude to food, the assimilation of nutrients, the rate of growth of muscle mass, or in other words, the muscle response. And they also say that after giving childbirth, it is impossible to gain abs and achieve its maximum relief. And if you do postpartum ab exercises? Let’s understand this issue.

Anatomy of Abs

Some people mistakenly think that abs has two parts: an upper and a lower one. Women after childbirth often pay attention to the disadvantages of the lower abdomen, since it is in this place that subcutaneous fat accumulates. This in turn prevents abs from being seen. In fact, there are no so-called parts. There are: rectus abdominis muscle, transverse abdominal muscle and external oblique muscles.

In order to have a visible result in working with abs, it is not enough to do only crunches. It is necessary to increase the time of cardio training and the number of static exercises. We remember that a relief abs is an indicator of a low level of subcutaneous fat on the abdomen.

When Can I Start Doing Postpartum Ab Exercises?

In this matter, it is important to pay attention to the individual characteristics and the severity of the childbirth. It matters how the childbirth went: natural or cesarean section, how quickly the uterus returns to its original state, whether there were complications, what is the hormonal background, etc. In any case, only the attending doctor can give correct recommendations. He will also guide you on the timing.

Average statistics (this is when all examinations are within the normal range) show that after natural childbirth, you can start postpartum ab exercises after 2 months, and after the caesarean section after 3-4 months.

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Important! If you feel discomfort, non-specific pain, bloody discharge or other unusual symptoms after starting workout, then you should stop exercising and consult a doctor.

anatomy of abs muscles

Features of Postpartum Workout

1. Start with Small Loads

Even if you were an experienced athlete before pregnancy, any physical activity after childbirth should start with small loads. The load should be increased gradually. The same goes for abs workout. Start from a small number of repetitions per day and do several reps more each time.

Do not immediately resort to using large weights or heavy loads. There is no sense in this. Your task is not to increase muscle volume, but to reduce the amount of fat in the problem area.

2. Warm-Up

Hormonal rearrangement of the body during pregnancy leads to an increase in the amount of subcutaneous fat. Most of it is often made up of a layer on the abdomen from which it is not easy to get rid of in the future. Therefore, first take the time to warm-up, do cardio, dance, or just do simple exercises.

3. Breathing

Adjust your breathing so that you can perform the exercises intensely and rhythmically. Tighten the muscles on the exhalation and draw in the stomach.

4. Regularity

Regularity is the key to success. You should perform postpartum ab exercises every day. It is better to train in the morning, an hour before breakfast or two hours after it.

what is diastasis recti

What is Diastasis Recti?

Diastasis recti is a divergence of the rectus abdominis muscles. This is most often due to childbirth, and also appears in people with a hereditary predisposition, obesity and weak abdominal muscles.

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Determining the presence of diastasis recti is very simple. Assume the same position as for crunches. Place your feet as close to the buttocks as possible and begin the exercise. At this time, use your fingers to feel your belly along your abs. If you feel you have identified a hollow between the rectus abdominis muscles, then you should think about the presence of diastasis recti.

This pathology can lead to a number of problems in the future. This is the risk of hernias of various localization, and disruption of the digestive system, diseases of the spine, etc.

How to Get Rid of Diastasis Recti?

It is important to choose the right exercises to get rid of diastasis recti. Apply them in your postpartum workouts. The alternation of inhalation and exhalation during exercise increases their effectiveness. There are exercises that need to be eliminated from your workout plan as they can contribute to hernias. In this case, it is better to use a slimming belt or back brace. With diastasis recti, only a balanced diet is recommended. Foods should help digestion. Fiber is a must. It is better to choose breathing exercises first, and then move on to more complex ones.

5 Best Postpartum Ab Exercises

1. Glute Bridge

Although the title of the exercise contains the word “glute”, it is done with an emphasis on abs. It gives the softest effect on the abdominal muscles. Get into a prone position, bend your knees, tighten your abs, and lift your pelvis.

2. Crunches

Take a prone position, knees bent, hands in front of you or just touch the back of your head. As you exhale, raise your shoulders and head, and then pull them towards your knees.

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3. Plank

Plank is an exercise that will strengthen not only the abs, but also other muscle groups. Lie on the floor with your stomach down. Raise your entire body using straight arms or elbows. As a result, the body is on the hands and toes, parallel to the floor. Try not to lift your pelvis.

4. Bicycle Crunch

Lie on the floor with your back down. Raise your legs at a 60-degree angle and simulate pedaling on a bicycle.

5. Leg Raise Hold

Lie on your back. Raise your straight legs to a 45-degree angle. Hold this position for 10 seconds and then return to the starting position.

Conclusion

Dear mothers, each of you has a different body. The recovery time after childbirth is different for every woman. Therefore, please be patient and spend more time with your child. Balance your diet. You yourself will feel when you are ready for a new stage. And when that time comes, then start postpartum workouts. If you have gained extra weight, then you will need not only postpartum ab exercises, but also a comprehensive workout program. In this case, it is better to contact a qualified trainer.

Without cardio loads, extra pounds will not disappear anywhere. Be sure to get tested for hormones and be attentive to your feelings. After all, a woman’s body changes after childbirth and some things have to be perceived in a new way. Be healthy!

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