Pregnancy comes with a lot of surprises for new mothers. You may have to deal with gaining weight, billowing breasts, and changes in your original skin color. Though some of these conditions are harmless, others are more severe and frustrating for some new mothers. One of those conditions is diastasis recti. Fix this condition with the help of post-pregnancy workouts.
Many new mothers in America look for diastasis recti fix since they cannot stand the protruding belly that makes one look pregnant for the second time. If you can relate, then this program is for you. It was designed to help new mothers in the US learn how to work out properly to reduce the symptoms of diastasis recti and boost the body’s overall appearance.
How to work out when you have diastasis recti
Doctors reveal that working out can help minimize the separation of the abdomen. You should, however, take it slow and learn from professionals. Though some best exercises for diastasis recti may seem gentle, but they are quite useful for healing this condition. Getting those abs into great shape, however, takes consistency and hard work. You can start with the following.
- Diaphragmatic breathing
Learning the right breathing techniques can help you get rid of the pooch for good. Working with an expert can help you learn how to guide your breath in a 360-degree circumference of your diaphragm. The diaphragm is the domed muscle at the bottom part of your ribcage. This muscle separates the abdominal space from your heart and lungs.
For you to conduct diaphragmatic breathing exercises, you should start by lying down on your back. Put your hands on top of your ribcage and breathe in. You should be able to feel the movement of the diaphragm as it makes your lower ribs expand. When you start breathing out, you should focus on contracting the diaphragm.
- Standing pushups
Professionals also recommend standing pushups to minimize the condition. Apart from this, standing pushups can also help you tone your upper body for you to regain your original physique. Start by standing upright as you face a wall and let your feet stay a bit wide apart. Place your hands against the wall then breathe in. This should take a few seconds so that the breath can flow deeply into the lungs. From the pushups, your ribs should expand circumferentially. As you breathe out, draw your stomach in toward the spine and let your arms bend as you lean forward into the wall.
- Bridge pose
You can also try another advanced form of healing exercise known as bridge pose. This is a yoga position that is effective at healing diastasis recti. It can also help you become more flexible. Start by lying flat on your back as you press the spine gently to the ground. Let your feet stay flat on the floor, but bend your knees. Your arms should remain at the sides of your body and let the palms face down. Start breathing in slowly in this position. You can also do some other yoga poses, such as the downward dog.
The key to healing diastasis recti is involving your body in some gentle workouts. Though the belly may not disappear in one day, being patient and steady in conducting the exercises can lead to tremendous progress.