Friday, November 21, 2014

The 3 Best Exercises For Diastasis Recti

So, you've had a baby and on top of everything else you've had to learn, now I throw this "diastasis recti" at you.

As I've said, it isn't a big deal. But if you're working hard to get your belly back in shape, you may be doing more harm than good if you are doing traditional ab workouts!

Crunches, yoga stretches and pilates will not help you. Not only will they not help, they'll actually end up making your "mommy pooch" worse!

The good news is that I have three really simple exercises for you to do that help repair diastasis recti.

Exercise #1: Upright Crunches
   This is the most simple thing to do! I even do it in the car as I'm sitting at a red light! (Whoa, wait. That sounds like keggles, right?) But hey -- us Mom's got to figure out how to get our fitness in creatively!

What you do: Simply flex your ab muscles as if you are trying to pull your belly button to your spine. You can do this and hold for a while, or do short bursts of flex/relax/flex. I prefer a mix between the two. I flex, hold for 30 seconds or so, let out about midway and then do tiny little flexes back towards my spine again. This does require some concentration, and you may need to place your hands on your belly for awhile until you get the hang of it!


Exercise #2: Wall Push Ups 

     I tried to take picture of me doing this, but they all came out looking really odd. Luckily though, this is pretty self explanatory. Stand up, put your arms shoulder width apart and shoulder height on the wall. Push your body up and down against the wall. Now -- the key to this is that you flex your abs and let them do the majority of the work stabilizing your body as you move up and down. 

Exercise #3: Wall sits with an exercise ball
   
     Again, the pictures here were way less than flattering, but the general idea is that you put an exercise ball between you and the wall. Then, squat down and hold. I'd suggest 10 seconds, but if you can only do three or five -- that's OK! The point is you are getting stronger! The key, just like before, is to make sure you are flexing your abs to make sure they are working during these exercises! 



The bonus to the last two is that you get a small arm and leg workout in as well! These three exercises done over a period of a month or so really strengthened my core and allowed me to feel more confident when i finally started back to my "regular" workouts! I know they will do the same for you! Let me know if you have any questions! 

<3 <3 <3 
Meghan