The best thing that you can do for your postpartum body is to start a clean eating regimen by staying away from sweets, alcohol, and refined carbohydrates. And Practicing perfect posture and walking can do amazing things. Here are 4 abdominal exercises to help activate those deep core muscles :
- Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
- Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
- Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
- Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
- Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
- Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
- Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
- Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
- Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
- Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
- Slowly raise your legs back up to the ceiling.
- Repeat 5 times, then rest for 30 seconds. Try to do 3 sets for now – you can add more later on.
Reverse Ab Curls
- Lie flat on your back with both hands behind your head, legs extended out with your heels lifted about six inches off the floor, toes pointed.
- Contract your abs, bend and draw your knees into your chest, and raise your hips slightly off the floor.
- Slowly lower back to the start position.
- Repeat 8 times, for 3 sets total.
- Raise both legs toward the ceiling.
- Keeping them straight, lower your left leg until it’s about six inches off the floor.
- Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you.
- Switch legs and repeat on other side.
- Quickly complete 10 reps (no pausing!).
DISCLAIMER: All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others-especially if you think you may have Diastasis Recti. These exercises could potentially worsen your condition.