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Three very effective diastasis recti exercises to do at home!

by Viviane Höger

Last year I did a very detailed post on diastasis recti – see link here: http://www.wellmama.ch/en/blog-article/my-postnatal-body-diastasis-recti.html. So I’m keeping this one short and practical!

Most of the mums coming to my postnatal fitness class have one common concern in mind: how to get rid of their baby pooch! While for some women, re-strengthening their core seems an easy task, for most it is an uphill battle that takes many months, sometimes years.

Suitable nutrition and a gradual return exercise (walking, jogging, weight lifting, etc) play an important in restoring the body to its pre-pregnancy state. But crucially, weight loss and fitness take patience, time, and discipline; if things are pushed too soon, problems can arise.

Shortening your overstrechted abdominal muscles BEFORE resuming exercise is extremely important, and it plays a crucial role in your postpartum recovery process. In short, the muscles in your belly need to be shortened before they can be strengthened.

Here are three of the most effective exercises to help your abdominal muscles realign and recover. No equipment necessary, although a fitness mat will make the experience more comfortable. You’ll need 15 minutes tops!

1. Supine Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place heel of hands on hipbones and finger tips on pubic bone. Inhale to prepare and as you exhale recruit your deep abdominal muscles by imagining you’re gently drawing your bellybutton to your spine. Begin to tilt your pubic bone towards your chest bone (sternum). Feel your back lengthening along the floor. Hold, continuing to breathe. Release slowly and return to the neutral spine position. 5-8 reps.

2. Spine Curl (Bridge)

Lie on your back in neutral spine alignment, arms resting by your sides. Inhale to prepare and as you exhale recruit your deep abdominal muscles by imagining you’re gently drawing your bellybutton to your spine. Begin to tilt your pubic bone towards your chest bone (sternum). Feel the back lengthening along the mat. Begin ‘peeling’ the spine off the floor one vertebra at a time. Pause as you come to the tips of the shoulder blades and inhale. As you exhale begin to slowly lower your spine one vertebra at a time down to the floor. Release and return to neutral spine. 5-8 reps.

3. Kneeling Pelvic Tilt with Head Curl

Begin in four-point kneeling (all 4’s) with spine in neutral alignment. Inhale to prepare and as you exhale recruit your deep abdominal muscles by imagining you’re gently drawing your bellybutton to your spine. Gently tilt your pelvis under, curling the tailbone and bringing your hips closer to your ribs. Take the movement further by lifting and rounding the back towards the ceiling, drawing ribs closer to hips and curling the head under towards the pubic bone. Slowly return to the neutral spine starting position. 5-8 reps.

Disclaimer: Always consult your healthcare provider before beginning any exercise programme. This programme is not intended to diagnose or treat any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

Would you like to learn more postnatal-safe exercises and share your journey with other lovely mamas in the region?

COMING SOON – ZÜRICH
Baby Let’s Move (from 6-weeks postpartum)
Course date & time: Wednesdays from 10:00 – 11:00
Location: Wilde Tiere Family Club, Voderberg 11, 8044 Zürich
Course dates: 
 01/02/17 – 22/03/17: spaces available

Fit Mama for Life (from 12-weeks postpartum)
Course date & time: Wednesdays from 11:00 – 12:00
Location: Wilde Tiere Family Club, Voderberg 11, 8044 Zürich
Course dates: 01/02/17 – 22/03/17: spaces available

For more information please email the venue directly at info@wilde-tiere.com

COMING SOON – THALWIL

Baby Let’s Move (from 6-weeks postpartum)
Course date & time: Mondays from 09:00-10:00
Location: fitart, Seestrasse 97-99, 8800 Thalwil
Course dates: 06/03 - 1/05 (no class Easter Monday 17/04)

For more information please email me at info@wellmama.ch

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