Diastasis rectus is a condition characterized by a gap of 2.7cm greater between the two sides of the rectus abdominal muscle, also known as 6-packs. This condition can also be called abdominal muscle separation. The midsection of the individual appears to have a ridge running down and the abdominal muscles get weakened.
Have you been diagnosed with diastasis recti? Are you in search of exercises that can promote its healing process? The good news is that there are exercises you can do to get a strengthened abdominis.
Below are 4 effective exercises you can do
1. Crunches
If you’ve been following a fitness regimen, crunches shouldn’t be a new exercise for you. It is a very easy exercise that works on the strength of the abdominal muscles. You will need a long towel to do this. Wrap the long towel around your torso, making sure its ends are facing your front. Now, start the crunches and pull the ends of the towel towards each other, such that they help to pull the muscles of your abdomen back together. Repeat, and keep improving on the number of crunches you do as days go by.
2. Bent knee fall outs
This exercise works mainly on the core muscles. Lie on your back with your knees bent and feet flat, while you keep your lower back in its normal inward curve. Use your fingers to feel your abdominal wall just inside your pelvic bone and draw it inwards, gently. Now, lower your right bent leg to the right side of your body, with your left knee still bent and pointing towards the ceiling. While you do this exercise, ensure that your pelvis is stable and you remain in a position. You can now return your right leg to its original position and relax your deep abdominal muscles. Repeat the process on the other side and keep switching sides.
3. The leg slide and lift
This is a very effective exercise for diastasis recti. To do this, lie down on your back and bend your knees. Lift your foot off the floor; slide the other leg out and extend it, keeping your toes a little bit off the floor. Ensure your spine is positioned neutrally and your stomach is kept flat. Maintain this pose for a while and repeat for 20times, or as much as you can.
4. The hand guidance
Like its name, the hand guidance exercise is done by using the hands as a tool to knit the muscles in the abdomen back to their original position. Lie on your back; place feet on the ground, and place hands on each side of your abdominal muscles. Cross your hands over each other; inhale deeply, and slowly exhale while you raise your head gently. Lower your head again and repeat the process. Do this 10times before relaxing.
Conclusion
Above are 4 exercises for diastasis recti, and they can only be effective if done consistently. Asides improving the healing process of this condition, these exercises also help to keep the body fit and improve the strength of the muscles in the body.
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