How To Get Rid Of Your Rectus Abdominis Separation After Pregnancy

If you want to get rid of your rectus abdominis separation after you gave birth, you better try this effective exercise that will get your body back the way it was.

TRANSCRIPT:

Hi I’m Tamara from Inner Strength Pilates and Barre, and this is my little 3 week old called Maple, and we wanted to do show you some fabulous post natal exercises that you can do at home to help get your body back to how it was before your pregnancy, and also especially to get your core nice and strong.

So as we all know throughout your pregnancy you do get abdominal separation, now rectus abdominis does separate, so it’s very very important to learn how to engage your core properly so that you can get that separation back to having no separation.

Okay so what we’re going to do is we’re going to start lying down on our back, now you can place your little baby either flat on your chest or you can also just rest them against your legs.

So I’m going to put her against my legs here, okay, and then you’re going to lay down into your back, so just make sure that they’re nice and safe so that they’re not going to roll off, that’s it.

Okay so lying on what we call neutral position, so you want just a tiny little arch underneath your lumbar spine, and you want your 2 hipbones, your pubic bone and also your belly bottom to be nice and level with each other.

Taking a nice big deep breathe in to prepare, on the breathe out you want to keep the tiny little space underneath your lower back but pull your belly bottom down towards the spine, okay.

So taking a nice deep big breathe in, let your tummy relax and lift, and on the breathe out pull the belly button down towards the spine.

Now when you pull belly button down to the spine I also want you to think about the sides of your waist pulling in towards each other, so if you imagine you’ve got a corset on you want your corset to shrink from the belly button down to the spine and also the side here.

Okay, and this happen on the exhale, so taking a breathe in, nice big deep breathe in, and breathe out pull your belly bottom down, and also the side of the waist in, good.

So what that’s doing is activating your transversus abdominis which is your deep abdominal muscle.

Now the next step is to also add in your pelvic floor, okay, so lifting your pelvic floor up from the pubic bone along the spine towards the crown of the head.

So let’s just do some pelvic floor lifts, now you’re not going to see anything happen because it is internal and is inside the pelvis, okay.

So imagine your back sting together the toilet and you need to hold on, lift your pelvic floor up, nothing should move, the pelvis shouldn’t move and then relax your pelvic floor.

You should be up to hold your pelvic floor up for 10 counts, 10 slow counts, if you can’t it’s okay, hold it for 2 or 3 counts and eventually you get stronger then you will be up to hold it longer, okay.

Now what you want to do is go to the bathroom and see if you can stop the flow because that’s your best way of testing to see whether your pelvic muscles are engaging properly, okay.

Okay, so let’s put it all together, take a nice deep big breathe in everything is nice and relax on the inhale, breathe in for about 6 counts, exhale pull your belly button down to the spine, sides of the waist in, and lift your pelvic floor all at once, that all happens on the exhale.

Inhale to relax, nice deep big breathe in, exhale belly button down, sides of the waist in, lift the pelvic floor.
Let me do 2 more without talking so you can see how it goes.

Breathe in, breathe out, belly button down, sides of the waist in, and pelvic floor up.

Okay, so that’s a great way for you to get your core nice and strong and close that double loose separation.

Which everybody needs cause otherwise if you don’t have a strong core you probably going to start getting some lower back issues which nobody wants specially when you have to carry your little one around, pretty much all day and throughout the night when your feeding as well.

So I hope that really really helps you to feel nice and strong through your torso again and enjoy your time with your little one.

Thanks for watching.

Thank you for watching the
Post Natal Exercises – How To Get Your Core Nice And Strong video we’ve done for you.

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