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Is it possible to cope with this misfortune with the help of sports? Watch the fitness trainer video and listen to what the obstetrician-gynecologist has to say.
The appearance of a child is a great time in the family. However, for the female body, pregnancy does not pass without a trace: stretch marks, sagging skin, and sometimes diastasis – divergence of the abdominal muscles, when the stomach hangs with a flabby pouch, and no weight loss will save you from this. According to statistics, half of women after giving birth face this problem.
On the forums, two camps usually clash on this issue, in each of which they zealously defend their point of view. First: you can remove diastasis only with the help of plastic surgery. Second: if you regularly do certain exercises (each woman has her own recipe), then diastasis can be “pumped up”. True, you need to strictly adhere to proper nutrition, drink enough water and do regular corrective massage. And then … May you be happy!
But, as it turned out, both are right and wrong at the same time. Diastasis of a certain degree can be corrected by sports and related methods. But in severe cases, you really can’t do without the help of surgeons.
doctor of the Dialan multidisciplinary clinic network
“Develop and do not stand still”
“Before making diagnoses to myself, it is better to come to the doctor. He will not only determine the degree of divergence of the abdominal muscles, but also recommend a set of exercises. In my practice, there were girls who gave birth who were able to correct this problem.
If the degree of diastasis allows you to remove it at home, then after visiting a gynecologist and making a diagnosis, you need to find a competent fitness trainer and, under his guidance, deal with the problem. Indeed, sometimes rocking the press to exhaustion brings the opposite result, and there is no recovery of the transverse abdominal muscle. It is also very important for any women – whether giving birth or not – to avoid any stress that leads to increased pressure in the abdominal cavity and the divergence of the edges of the rectus abdominis muscle. “
A fitness instructor compiled for us a list of exercises that will definitely help with diastasis.
Standing on all fours, as you exhale, lower your head down, rounding your back and pulling your stomach into you. You can imagine a “tailed friend” who got angry. While inhaling, try to do the opposite – raise your head, arching your back, and relax your abdominal muscles.
It is advisable to repeat the “cat” 10-15 times, slowly, without haste, as pussies like to do it.
2. Raising the pelvis from a supine position
Lying on your back, bend your knees and move them towards your buttocks. Slowly lift your buttocks up and freeze at the highest, but comfortable for you, point and freeze for 6 seconds. Please note that when lifting, try to smoothly, vertebra by vertebra, move your body up. Pull the tailbone and groin area inside the body, as if towards the chest. After holding your breath, start in reverse order to return yourself to the floor.
The exercise should be repeated 10-15 times, and try not to strain your abdominal muscles too much and remember to breathe evenly.
3. Raising the bent leg lying on the back
Starting position: lying on your back, bend your knees. Press your feet firmly to the floor and alternately raise your right, then left leg.
Do the exercise 10 times on each leg.
4. Lifting the body on a towel
Spread out a wide towel or yoga mat first. In the starting position, lying on the floor and crossing your arms over your chest, grab the edges of the towel and lift your body on the towel so that it serves as additional support when lifting.
Do the exercise 10-15 times.
5. Plank against the wall
Stand facing the wall, rest your palms on it. Slowly start drawing your belly deeply into you for 10 seconds. Imagine trying to press your navel as close to your spine as possible.
Do the exercise 10-15 times.
6. Wall Squat
Starting position: press your back against the wall and hold a small ball with your knees. Sit down with him as low as possible and stay in this position for 30 seconds. Then slowly return to the starting position.
It is recommended to repeat the wall squat 10-15 times.
7. Vacuum
The most effective exercise that helps restore the tone of the internal transverse abdominal muscle and the good functioning of the gastrointestinal tract. In the starting position – lying on the floor – bend your knees, and place your arms along the body. Breathe well and slowly exhale all the air and begin to strain your abs, pulling it towards the spine. Hold for 10-15 seconds. Next, breathe in, straining the abdominal muscles even more. Come out of the vacuum state by inhaling and exhaling slowly until all the air has been released. Try not to breathe while letting out air, do with the air what you hold in your stomach. Then breathe well, relax and repeat 10-15 times.
Consistency and responsibility are important! If you exercise regularly, do not miss a day, you will very soon see a change for the better.