6 Exercises To Really Get Rid Of That Mummy Tummy (Diastasis Recti)

A female body is more than adaptable, especially when you’re expecting. A woman’s body is pretty darn incredible to changes. One of these changes is diastasis recti (a separation that occurs between the left and right side of your rectus abdominis), because the body is making room for your baby during pregnancy.

But exercises can ease diastasis recti in no more than 12 weeks. You will be able to rehab your core with these incredible 6 exercises. But, remember! Before performing your exercises you should see your doctor first, to see if your condition is ok for exercising. After getting your doctor’s ok, then you can pin this article and start practicing them. All you need is a yoga mat and a pair of dumbbells.

1. Tabletop

Image Credits: Tabletop

How to:
Get on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Look just in front of your hands and maintain a neutral spine. Hold this position.
(a) From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine.
(b) Pause, then relax the compressions.
(c) Perform two five-minute sets per day.

2. Wall Sit

Image Credits: Wall Sit

How to:
Stand tall with your feet hip-width apart about 1.5 feet in front of a wall. Bend your knees and hips to squat down so your back is flat against the wall. Hold this position.
(a) From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine.
(b) Pause, then relax the compressions.
(c) Perform one two- to three-minute set 2-3 times per week.

3. Side Plank

Image Credits: Side Plank

How to:
Get in a side plank position on one forearm with your elbow directly underneath your shoulder. Bend your bottom knee so your foot is behind you for extra support. Your body should form one straight line from head to heels. Hold this position.
(a) From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine.
(b) Pause, then relax the compressions.
(c) Perform one 30-second set, one 60-second set, and one 90-second set on each side 2-3 times per week.

4. Single-Leg Lift

Image Credits: Single-Leg Lift

How to: Lying on your back on the floor, plant your left foot on the ground, knee bent and right leg straight out in front of you. Place your hands slightly behind you.
(a) Inhale, then, with your right foot turned slightly outward, exhale and lift your leg up toward the ceiling, keeping your knee straight. Think about pulling your belly button in and up toward your spine for that core compression.
(b) Repeat for 20 reps, then switch sides. Perform two sets.

5. Standing Thigh Toner

Image Credits: Standing Thigh Toner


How to:

Standing on your right leg, with knee slightly bent and hands on your stomach. Your left leg should be just slightly out in front of you, toes on the floor and pointing slightly outward.
(a) Inhale and then on a forceful exhale, lift your left leg up toward the ceiling, just a slight bend in your knee. You should feel your abs pull in and up toward your spine.
(b) Return your foot back to the floor and repeat.
(c) Do 20 reps, then switch sides. Perform two sets.

6. Triceps Kickbacks

Image Credits: Triceps Kickbacks

How to:
Holding a light dumbbell (2 to 5 pounds) in each hand, stand with feet hip-width apart, slight bend in your knees. Lean slightly forward at the hips and pull your elbows back so your hands are at your waist. This is your starting position.
(a) With palms facing each other, straighten your arms back behind you on a forceful exhale. Remember to pull your belly button in and up toward your spine.
(b) Bend your elbows again to return to the starting position.
(c) Repeat for 20 reps and two sets.

Image Credits: Liveeco

0 Comments

Leave a Comment