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

My son and I began to quarrel “

Your confusion is partly understandable. It may be difficult for you now to keep from ...

Infections: notice and eradicate!

How to understand if everything is alright? This will indicate, firstly, modest, not surprising volume ...

Worms in a child: what to do

Worms (in scientific helminths) are called parasitic worms and their larvae. The number of species ...

Denis Maydanov: Eternal love

HAPPY PARENTS Often a couple has a relationship crisis with the appearance of a child. ...

Can a pregnant woman be carried in the arms of a child?

Is it possible to wear the hands of the first child during the second pregnancy? ...

Bilateral effect

In the course of positive psychotherapy, all participants are offered … to wash the dishes. ...

How to “make friends” with your belly (and make him happy)

What kind of epithets do not “award” the stomach! It is both fat, and soft, ...

Not hot, not cold: home air conditioning

Window air conditioners. It was the most common model in Russia until recently. They are ...

Show “The Adventures of Darwin Dinosaur”

The performance will be an excellent and very unusual gift for children during their school ...

Is it cruelty?

Often children can be cruel to animals, to other children out of ignorance, that is, ...

Feast for the baby

Caviar, jellied fish, smoked meats, cakes, exotic fruits – all this abundance, alas, not for ...

A woman has been placed on another’s embryos.

On December 4, the embryos were attached to four patients at the same time, and ...

Dizziness in pregnant

If dizziness happened before pregnancy, it is most likely associated with diseases that affect the ...

City picnic SelfMamaDay: RelaxMother!

SelfMamaDay Picnic is an annual summer holiday, organized by the founders and volunteers of the ...

MAMA’s CAMP Summer Lecture Center at Gorky Park Green School

It is so important to be not only a super mom, but also a versatile ...

Hyaluronic acid, collagen, glycerin and keratins: what are these substances capable of?

We all have heard about the hyaluronic acid talents, but what is it really capable ...

High temperature in a child: how to knock down?

When the baby’s temperature rises, some mothers and especially grandmas prefer to immediately knock her ...

Heroes are not born: 8 films to cultivate masculinity

Is it possible to bring up masculinity? Without a doubt! And, without a doubt, this ...

My baby is an introvert

If your child is very different in character or temperament to you, this difference can ...

Gluten: why is it harmful?

Celiac disease is a chronic inflammation of the small intestine, the cause of which is ...

Own among strangers

From about the year children begin to intensively study the world around them. The impetus ...

Is it possible to fly on an airplane if your baby has otitis? “

My 3-year-old daughter has adenoids of grade II and often has otitis. And can we, ...

Food with value

1. The inscription on the label: Low-allergenic (or hypo-allergenic) porridge. They are intended for small ...

You can and can not: what to feed a child from 2 to 3 years

After 2 years you can give sausages for sample – baby cooked sausage or special ...