Ab separation after childbirth is a common issue that many women face, but with the right exercises, you can strengthen your core and aid in healing diastasis recti from the comfort of your home.
Understanding Diastasis Recti
During pregnancy, your body undergoes significant changes to accommodate your growing baby. One notable change is the separation of the rectus abdominis muscle, as the right and left sides move apart to make room for your little one. This separation can lead to an indentation down the center of your abdomen, often referred to as the “six-pack” area. Unfortunately, for some new moms, this gap can be wider than usual and may require intervention. This condition is known as diastasis recti, and it’s estimated that around 60% of women experience this postpartum.
While some cases of abdominal separation heal naturally, engaging in targeted exercises that activate your deep core muscles can significantly improve diastasis recti.
Signs You May Have Diastasis Recti
You might suspect you have diastasis recti if you notice a bulge in your abdomen when you engage your core, or if you have difficulty performing certain movements like sit-ups.
Effective Exercises for Diastasis Recti
- Knee Folds: Lie on your back with your knees bent. Slowly lower one knee towards the floor while keeping your core engaged. Alternate sides.
- Pelvic Tilts: Position yourself on your back with knees bent. Tilt your pelvis upward as you flatten your lower back against the floor. Hold for a few seconds before releasing.
- Heel Slides: Lying on your back, slide one heel out while keeping your core tight. Return to the starting position and switch legs.
- Modified Plank: Start on your hands and knees. Engage your core and hold the position for as long as comfortable.
- Seated Leg Lifts: Sit on the floor with your legs extended. Raise one leg a few inches off the ground while keeping your back straight. Alternate legs.
- Wall Sit: Stand against a wall and slide down into a sitting position. Hold for several seconds while keeping your core tight.
- Bridge Exercise: Lie on your back with your knees bent. Lift your hips towards the ceiling and hold for a few seconds before lowering.
- Side-Lying Leg Lifts: Lie on your side and lift your top leg while keeping your core engaged. Alternate sides.
- Standing Side Crunches: Stand up straight and lift your knee towards your side while bringing your elbow down to meet it. Alternate sides.
These exercises can help strengthen your core and support the healing process of diastasis recti. For more information on at-home insemination, check out Make A Mom for their reusable options and their how-it-works guide.
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Summary
In summary, while diastasis recti is common after childbirth, you can take steps to strengthen your core and support the healing process with specific exercises. Engaging in these workouts not only aids in recovery but can also enhance your overall well-being.