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Home / Fitness / 5 exercises for women with diastasis recti

5 exercises for women with diastasis recti

Exercises that will help you if you have diastasis recti.

By: Naz Haider   | | Updated: January 19, 2017 3:57 pm
Tags: Abdomen exercise  Exercises  Gym  
Jump Squats: This movement challenges your body. Its a high energy workout. The jump will take the heart rate up and the immediate squat will give you the strength and you will feel the burn. An absolute winner for fat loss.

A lot of women suffer from diastasis recti after pregnancy, but it mostly goes unnoticed and undiagnosed because a lose and jiggly belly is thought to be a normal feature post-pregnancy. However, you need to check whether you have diastasis recti, and if you do, you should be careful with what exercises you do to tone your abs. A lot of gym trainers and exercise professionals will advise exercises that can actually cause harm in your condition. If you have diastasis recti, you need to perform exercises that help the abdominal muscles get back in shape. Here are a few safe exercises that you can practice. Also Read - Morning vs Evening workouts: Which is more effective?

Also Read - These chair exercises will help you stay fit during lockdown



1. Heel drop Also Read - Hip-lift progressions and the toe tap can give you the butts of your dreams

  • Lie down on an exercise mat on your back, with your legs folded and heels resting on the floor.
  • Inhale as you lift one at a 30 degree angle. Engage your core and pelvic muscle, and exhale as you put your leg back on the floor.
  • Do the same action with the other leg.
  • Repeat for 5 sets.

2. Heel slide

  • Lie down on an exercise mat on your back, with your legs folded and heels resting on the floor.
  • Now inhale, engaging your pelvic and core muscles. Exhale and slide one leg along the ground till your leg is straight.
  • Inhale again. Exhale as you slide the other leg down and lift the first leg.
  • Repeat 10 sets.

3. Squats

  • Stand straight, with your feet shoulder length apart.
  • Join your hands together, like in a hugging gesture.
  • Bend by your waist, folding your knees.
  • Keep your back straight and jut out your butt.
  • Your shin should not go beyond the point your toes are.
  • Remember to inhale and exhale at a gentle pace.
  • Repeat 30 sets.

Make sure that you consult a professional gym trainer when performing these exercises and communicate to them that you suffer from diastasis recti.

Read this in Hindi.

Image: Shutterstock

Published : January 13, 2017 4:56 pm | Updated:January 19, 2017 3:57 pm
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