Главная 7 Child development 7 Getting rid of diastasis: 8 effective exercises

Getting rid of diastasis: 8 effective exercises

Getting rid of diastasis: 8 effective exercises

So much time has passed, and it still looks as if the birth was yesterday. To put in order a sagging tummy in fact is not so easy.

And this is not at all surprising: after all, it is this part of the female body that “gets” the most during pregnancy. If neither nutrition nor exercise helps to get rid of unsightly folds at the waist, you may have a diastasis.

Diastasis is the divergence of the rectus abdominis muscles, which is found in statistics in 25-30% of women who gave birth. The most susceptible to the occurrence of diastasis mothers who have had multiple pregnancies, polyhydramnios, or repeated delivery

The rectus abdominis muscles are the very “cubes” of the press that the young mother no longer hopes to see on her once-slim waist. The left and right abdominal muscles are fastened together by connective tissue, which is subjected to a huge load during pregnancy due to pressure from the inside of the growing baby and the placenta.

In most cases, the muscles return to normal after some time after delivery. However, this does not always happen.

With diastasis, the skin looks flabby in spite of any anti-cellulite tricks, and the stomach itself bulges noticeably. Make sure that the cause is just a diastasis, can be a few minutes. To do this, you must pass a simple test at home:

  1. Lie on your back, bend your knees, put the foot near.
  2. Put one hand behind your head, lift your head and shoulders off the floor, as if you were going to twist on a press.
  3. Mentally divide the abdomen into two parts along the navel, this is where the connective tissue is located. Place three fingers of your free hand on the navel and feel first the lower zone from the navel to the pubis, and then rise up – from the navel to the chest. The fingers should be placed across the abdomen.
  4. If, when probing in any place, your fingers fail to a depth of more than 3 cm, then you are more likely to have a diastasis. To confirm the diagnosis is to contact the surgeon.

Finding a diastasis, do not panic. Of course, the thing is unpleasant, but in most cases reparable. It is important to remember that in the struggle for a flat tummy a great role is played by a proper balanced diet. It helps to start the metabolism of a young mother, which means that extra centimeters will go faster.

The second component of success is special exercises. With a diastasis banned all the classic exercises for the press: twisting, planks, push-ups, squats and traction, especially with weight. The fact is that they increase intra-abdominal pressure, aggravating the situation.

It is possible to get rid of diastasis only with the help of special exercises aimed at strengthening the transverse abdominal muscles located deep under the abdominal muscles. Here are the most effective ones.

Getting rid of diastasis: 8 effective exercises

Lie on your back and strain your belly muscle. You can do it right, imagining that the navel is being drawn in, as if aspiring to the spine. Do not hold your breath.

Raise your legs at a 90 degree angle. While exhaling, slowly touch the floor with the heel of one leg, while inhaling, return the leg to its original position.

Repeat 10 times on each leg.

Getting rid of diastasis: 8 effective exercises

Lying on your back, bend your knees and tighten the transverse muscle of the abdomen. With the exhale, slowly move the bent leg along the floor until it is fully extended.

Return the leg to its original position and repeat the same with the second leg.

Repeat 10 times on each leg.

Getting rid of diastasis: 8 effective exercises

Lying on your back, put on an elastic band just above your knees and bend your knees. Spread your legs slightly apart. The back and shoulders should be tightly pressed to the floor.

With the exhale, slowly spread your legs, overcoming the resistance of the elastic tape, return to the starting position with a breath. When performing this exercise, you should feel the tension of the transverse abdominal muscles.

Repeat the exercise 10-15 times, gradually bringing the number of repetitions to 20.

Getting rid of diastasis: 8 effective exercises

Lying on your back, bend your knees and squeeze a gymnastic ball – fitball between them (you can replace it with an ordinary children’s ball).

With the exhalation, lightly squeeze the ball with your knees, while using the transverse abdominal muscles, while releasing inhale.

Repeat the exercise 10-15 times, gradually bringing the number of repetitions to 20.

Getting rid of diastasis: 8 effective exercises

Lying on your back, bend your knees and place small dumbbells on your hips, holding them with your hands. With exhalation, accept the posture of the bridge, only with dumbbells on the sides. Tearing off the buttocks from the floor, you should feel how the transverse muscle of the abdomen stiffens.

With the exhale, carefully return the pelvis to the floor.

Repeat the exercise 10-15 times, gradually bringing the number of repetitions to 20.

Getting rid of diastasis: 8 effective exercises

Stand with your feet shoulder-width apart. With an exhalation, sit down as if you are sitting down on a chair, stretching your arms in front of you.

With a breath, return to the starting position.

Perform from 10 to 30 repetitions, depending on the level of training.

Getting rid of diastasis: 8 effective exercises

Stand with your feet shoulder-width apart. Put on an elastic tape around a shin. Jump from one foot to the other, trying to keep your legs shoulder-width apart, overcoming the resistance of the elastic tape.

The meaning of the exercise is that two legs should not simultaneously touch the floor.

Perform several repetitions of this exercise for 30 seconds each.

Getting rid of diastasis: 8 effective exercises

Stand straight, back and shoulders relaxed, legs shoulder-width apart. Do classic forward and sideward attacks, alternately for each leg.

Do the exercise 10 times on each leg.

О admin

x

Check Also

Myths and truth about male cosmetics

A strong half of humanity is time to say goodbye to the stereotype “cosmetics is ...

My baby bites

Which parent doesn’t want his child to grow up kind and welcoming? But the spectrum ...

Adult chickenpox

At once it is necessary to make a clarification: for the so-called “children’s” diseases, the ...

Grandma next to my grandfather …

For any baby, family is very important. In this family, grandparents occupy a special place. ...

Daytime sleep is important!

Without sleep, no man can do anything, and someday a kid, struck by fatigue, will ...

Music for children

It has long been noted that gentle, pleasant music has a beneficial effect on the ...

How to choose winter clothes and shoes for children

Autumn has already come into its own, which means that the first snow and really ...

Family Frost Therapy

All parents want the child to grow up calm and positive, easily endure difficulties and ...

Where to relax in the winter with children

Rest in the middle lane is an opportunity to arrange a little time out without ...

Articulation gymnastics for children

Articulation gymnastics are special exercises for training the organs involved in the formation of speech ...

Home alone: ​​how to prepare a child?

In Israel, under 12 years old, you cannot leave a child alone. In many other ...

Day Watch (patronage)

In the first month of life, the baby needs the closest attention of the doctors. ...

Do not worry, I’m with you!

In the first months after birth, children are surprisingly sociable: they walk on their hands ...

Former wife makes it difficult to see my daughter “

The answer to the question you are asking is in the legal field of the ...

Pregnant driving: “I am not afraid! “

You got the long-awaited rights, and it coincided with your pregnancy? You go to your ...

Fragrant world of perfume

Today it is difficult to imagine the life of a modern person without already such ...

Weight gain

Given that on average a newborn baby weighs only 3–3.5 kg, and the weight gain ...

Pregnant at work: about the rights and safety rules

Nowadays, women are sure: pregnancy is not a reason to refuse work and favorite activities, ...

Anton and Victoria Makarsky: You will behave badly, you will not go to kindergarten!

HAPPY PARENTS: Traditionally, September marks the beginning of a new school year for us. Children ...

Pregnancy and work: prioritize

Modern women have proved by example: pregnancy is not a disease, and it cannot prevent ...

Everyone in the garden?

In any children’s team – it doesn’t matter if it is large (20 children in ...

Simple tricks: how to reduce calorie intake without dieting

Regardless of whether you want to lose a few dozen kilograms, or just a couple ...

Anti-cancer spices: what and how to eat them

Any disease is easier to prevent than to cure. In terms of cancer, this statement ...

Grandmother instead of mother-in-law

How so? Isn’t it necessary to take care of establishing warm and positive relations with ...