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I'm gonna show you a diastasis recti corrective exercise you can do to help
that mummy tummy and close that ab separation up stay tuned I'm Linda with
bodiesafterbabies.com. I lost 54 pounds with my little one and I also
suffered with diastasis recti so I know how frustrating it can be to feel like
you look four to five months pregnant and it seems like no matter what you do
there's always at protein air so this is why I made these exercises for you and
even though it seems that they are simple they are very effective you can
do these five days a week you can do three rounds of what I'm about to show
you and it doesn't matter whether you had a baby five years ago five months
ago or 50 years ago this will apply to you you can still close up that gap
don't let the doctors tell you differently and don't let them tell you
you have to have surgery unless it's really severe let's get started so the
first exercise is pelvic tilts what you're gonna do is lie on the mat with
your feet on the ground and then all you're gonna do is tilt your pelvis
towards your head and it's a really really tiny movement and you're gonna
pull it in hold for a count of three and then release hold for a count of one two
three and release make sure that that stomach is right focused towards the
back of the spine you don't want to have an arch do that for a total of ten times
if you feel like you're not really feeling it you could be using your
glutes to pull you up so just really concentrate on your pelvis doing that
movement for you it really isn't a big movement like I mentioned if you're
finding that still having issues drop your legs into a butterfly position so
both of your legs flail out and then do that so you can concentrate more on
bringing that pelvis up and then back down so for the next movement we're
gonna add in arms to the pelvic tilts and so you're gonna first pull that
pelvis and again hold for the count of three and while you do that you're gonna
lift your arm up up up and then down down down when you do it in stages of
three like that it slows the repetition down so that you can make it more
intentional you'll start to feel it because you're holding Bella's abs in as
you're bringing your arms up now if you're bringing your arms up and you're
noticing that you're arching in your back don't go as far back just go to
whatever you're comfortable with and to the point where you're not arching do
these for a repetition of ten times as well
and then the final movement is pillow squeezes really simple grab a pillow if
it's on the coach and wherever you are and you can even grab socks if you
wanted like bunched up socks if they're big enough and you just put them in
between their legs and what you're gonna do is you're gonna squeeze four count to
three again so you make sure you have that belly to spine and it's nice and
tight and then you're gonna squeeze the crap out of the pillow so you're gonna
squeeze the pillow for a count of three one two three and release we keep doing
that for also a set of ten now when you're done this you can do one round or
you can also just start at the beginning and do these three exercises again you
can do them for three rounds as I mentioned before you could do these five
days a week take a rest in between the days if you like whether it's doing two
days and then one day off three days and then one day off but you'll find this
helps now a lot of you may want to be wondering how long this actually takes
to see a difference but if you do this daily or those five times a week you
will start to see that gap closed up now it's also important when you get up to
make sure instead of just popping up you want to roll to your side and then get
up if you are gonna do this workout or already just did it give it the thumbs
up button make sure you share the heck out of this so that you can help other
mommies out there they're being told the wrong information that they have to get
surgery that they're gonna have to suffer through it and they might not
even be told at all so make sure you share it and don't forget to subscribe
so that you can get more of these videos thank you so much for watching let's
close that gap up until next time
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