As requested, a video example of some the core training diastasis recti exercises I do. I do these in sets of 20 while engaging my core. You engage your core (your transverse abdominal muscle or TVA) by gently exhaling, drawing your belly button back at the same time as gently drawing your pelvic floor upwards. Pull your belly button in as if trying to touch it to yourn spine. To engage your pelvic floor, imagine you’re sucking a smoothie with your vagina as the straw. These exercises are designed to flatten your stomach and draw TVA inward. The single leg exercises’ are suitable for beginners and those newly postpartum (with doctors approval to exercise). Double leg exercises are not recommended for those whose linea alba bulges due to a weak connective tissue. ~ Single leg heel slides ~ Single leg extension ~ Single leg Raises ~ Toe Taps ~ Glute Bride ~ Glute bridge with leg extension ~ Double leg lowers (expert) (Sorry for the lack of audio; facebook won’t let me add music n videos longer than 15 seconds. I am talking in the video because I was trying to describe the exercises as I did them, but it didn’t work out so well. lol)
Posted on: Thu, 14 Aug 2014 21:16:59 +0000
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