Hello Blenders!!! As I've seen many pegnant ladies here, and I'm sure there are many moms, I thought share that might help!!!!
I've had a mild diastasis in my pregnancy (tho my belly was very small - maybe even due to some exercises I did and shouldn't). So, with that, I've met and treated with some AMAZING physical therapists specialized in women health and core.
So, tho today my diastasis is closed already, I still follow a lot of the recomendations, just because
1) Diastasis can always came back
2) As I want to get pregnant again, I try to keep strenghting my abs in the right way to help me later.
Soooo, finally, what I've learnd, seen great results, and find interesting to share:
1) You need to also strenght your pelvis muscles. You need to do some contraction exercises for them also.
2) What not to do:
- Tradicional crunches increase the inner belly pression and "stuff" the abs, terrible idea! Better skip them!
- ALL "belly down exercises" (planks, push-ups, burpees...) can be done, but ONLY if you can keep your belly TUCK IN, and contracted while doing it!
Let me tell you... I, for now, prefer not do, because I know my belly will "fall down" a little. Ýou need to have a very very strong core to keep them really in during this exercises, specially in the middle of a routine that you are already tired!!!
- Some exercises that do help: Tuppler-style contractions of the abs, and also low pressure exercises !!!
It's kind like: What contract the abs and push the belly bottom to the back is a good thing. Anything that stuff the belly, of push it "out", even if it's a little bit, will dificult instead of help!!!
Also, one reason I choose to keep working out like this, and to follow this rules yet, is that I've found this to be a great way to make the waist actually smaller, instead of "bulking" the abs.
Modifying for Diastasis!
Hello Blenders!!! As I've seen many pegnant ladies here, and I'm sure there are many moms, I thought share that might help!!!!
I've had a mild diastasis in my pregnancy (tho my belly was very small - maybe even due to some exercises I did and shouldn't). So, with that, I've met and treated with some AMAZING physical therapists specialized in women health and core.
So, tho today my diastasis is closed already, I still follow a lot of the recomendations, just because
1) Diastasis can always came back
2) As I want to get pregnant again, I try to keep strenghting my abs in the right way to help me later.
Soooo, finally, what I've learnd, seen great results, and find interesting to share:
1) You need to also strenght your pelvis muscles. You need to do some contraction exercises for them also.
2) What not to do:
- Tradicional crunches increase the inner belly pression and "stuff" the abs, terrible idea! Better skip them!
- ALL "belly down exercises" (planks, push-ups, burpees...) can be done, but ONLY if you can keep your belly TUCK IN, and contracted while doing it!
Let me tell you... I, for now, prefer not do, because I know my belly will "fall down" a little. Ýou need to have a very very strong core to keep them really in during this exercises, specially in the middle of a routine that you are already tired!!!
- Some exercises that do help: Tuppler-style contractions of the abs, and also low pressure exercises !!!
It's kind like: What contract the abs and push the belly bottom to the back is a good thing. Anything that stuff the belly, of push it "out", even if it's a little bit, will dificult instead of help!!!
Also, one reason I choose to keep working out like this, and to follow this rules yet, is that I've found this to be a great way to make the waist actually smaller, instead of "bulking" the abs.