Postpartum Ab Exercises To Fix An Abdominal Bulge (Diastasis Recti Exercises) – today we’re doing postpartum exercises to heal and flatten an abdominal
bulge after pregnancy consistency is key so you’ll want to do these safe core exercises several times per week
or even daily for faster results how we breathe during the workout is just as important as the move we want to use
our 360 breath or breathing into our ribs 360° around so when we inhale want our ribs to expand out especially into
our side and back body keeping your shoulders relaxed and then on an exhale you want to zip up and pull
everything in let’s start mobilizing our spine with some rib circles we can come to a seated position and then we’ll take our ribs round
in a big circle engaging your core exhaling as you round through the back good let’s go the other way last one good
we can stretch over to the side exhale engage your core to come up reaching over the other way exhale to come up
let’s make our way to all fours now we can find a neutral spine position making sure that we’re not dumping
into our lower back at all we’re going to lift opposite arm and leg on an exhale
really engage your core inhale lower down we’re going to switch to the other side on an exhale lower down we’ll
move into a bare hover now if you have a severe diasis and you’re getting any coning or doming you can just press
your knees into the ground while you exhale and engage otherwise tuck your toes and we will lift five 4 3 2 One release
down good let’s repeat that series exhale lift inhale down other side bear hover or dig your knees in five four 3 2 One release
good lift other side bear hover one 2 3 4 Five release down good
we’re going to do some serratus push-ups here so we’re going to draw our shoulder blades or scapula together and it will
be as if your upper body is sinking down between your arms and then we want to spread them wide apart pushing our upper
body up down and spread them apart good core stays strong coming back to a neutral position let’s extend one leg out behind
us we can lift it up we’re going to Rainbow back and forth keeping your core strong and ensuring your hips aren’t swaying back and forth at all we can cross over
squeezing our inner thighs bring it up and around tapping your toe on the outside exhale as you come up and around tap
one last time and bring it up back to down again we can switch the other side start crossing over squeezing your inner thighs
tapping on the outside hips not rocking at all squeezing lifting your core last one extend coming back through all fours you
can take the leg that is towards the back of room and extend it and then your arm that’s closest to me up back of your hand
reaches towards the ceiling and then we’re going
to thread the needle bringing your elbow down to your supporting hand coming back up again you can also keep
both knees down if it’s challenging to balance exhale squeeze your core inhale up last one beautiful release down let’s switch
to the other side other hand it comes up behind your ear core is strong exhale engage your core back to all fours you’re going
take your back foot and it’s going to kick stand towards the back of room so that you can open up towards the front let’s lift
our leg here re-engage your core and we’ll do small circles with our
leg not letting your hips rock at all here let’s go the other way extending our top arm out let’s bring elbow to knee on an
exhale squeezing your core last one good let’s bring our top arm up we’re going to thread the kneel again reaching through
coming up you can put that leg down on the ground touch your toe to the ground if legs are getting sore one more amazing
let’s come up take a little stretch here let’s come down onto the other side lifting your leg let’s re-engage our core you keep
your hand on here if it helps engage
it circling other way and elbow to knee last one good extend that top arm up again your toe can be down if you wanted
to lower your toe down reaching through two more beautiful release let’s do a glute stretch here releasing down other ] side
we can lower down on our side here rolling on to your back you can bring your heels in and then exhale both legs up if you
have diasis reti can keep your shoulders down pulsing your arms here alternatively you can lift up pulsing here
for the most advanced you could straighten your legs here wherever
you are breathing into your side and back ribs so you can keep your core engaged amazing release it down let’s
stretch out not letting your ribs pop out couple of deep breaths good let’s roll over onto our side we can come up again
and grab a drink of water while you have a sip of water I wanted to share with you about my complete step-by-step core
and pelvic floor healing program one of the most common questions I get is what video should I start with and what
order should I do your in so have been working behind the scenes for
last several years to create a step-by-step complete core and pelvic floor healing system the program consists
of 30 unique exercise videos there are about 10 minutes eat that progressively get more challenging to safely and
effectively heal your core and pelvic floor these are the exercises that I use to heal my four finger diasis recti Gap and
take my core from looking like I was about 5 months pregnant until it was flat and feeling strong I will put the link in
description box below and we’ll get back to our workout
let’s come up to a standing position on an exhale we’re going to lift our right knee slightly open to the side and
coming back down again big exhale engage inhale down with control big inhale into your side and back ribs
exhale as you left last one release I’m going to move into some squats here we’re going to inhale on the way
down really sitting your hips far back and then exhale in gauge on the way up if you wanted to add a pelvic floor
contraction on the way up to you can as well inhale release on the way down
exhale engage on the way up last one let’s put those moves together so we’ll squat down coming up exhale focusing
on your core with every move last one good let’s bring our feet wide apart here hands can come up to the back of our
head let’s squat down we can tilt over to the right exhale back up again really using your external obliques releasing
up take a breath we’re going to come back down again so you can either just relax your pelvic floor keeping your core
engaged or you can work your fast twitch muscles for your pelvic floor lifting
your pelvic floor in and up as fast you can and go good fully release your pelvic floor now come up let’s shake
it out taking one foot behind let’s stretch to the side other side stretching through your groin now let’s turn
our feet in to open up through our sacrum here hands on our hips and we can fold forward option to keep your hands
on your hips put them on the ground or you can clasp them behind you and let your hands fall over your head to
get a nice stretch through your shoulders if your hands are clasped you
can let your shoulders relax up towards your ears legs stay engaged you can pull your kneecaps up the front of
your legs slightly shifting your weight into toes if your arms are away from body you can bring them back in
towards your body hands comeing to the hips again and let’s come up with a lengthen spine good we can step
the feet together so we can do a chest opener here with the wall or alternatively you can go on all fours
lower yourself down and then open your chest on the floor if you have a wall available this feels so good
especially if you’re feeding still so you can place your hand in a goalpost pose and then gently turn your body around
to open up through your chest it should not feel painful at all let’s unwind and we can do the other side beautiful release
let’s come down to all fours tucking our toes let’s move into downward [] dog finding length in your spine if you need to you
can bend your knees find that length we can pedal out through our heels and then reach both heels down towards the
mat doesn’t matter if they actually
touch we can come down to all fours taking our knees wide apart walking our hands forward into child’s
pose I’m going to say a few postpartum affirmations you can repeat after me or just repeat in your head
I’m doing my best and I am proud of myself I love my body and what it has created I deserve to rest
and do things that bring me joy even if my to-do list isn’t done I am a wonderful mother you can continue
to rest here or walk your hands back in finding way to a seated position I hope that your core is feeling strong and your body
feeling great after that class if you’re interested in learning more about my complete step-by-step core and pelvic floor healing system
I’ll link in the description box below thank you so much for joining me and I hope you have a wonderful rest of your day
