Diastasis of the abdomen is called a stretch or divergence of the rectus muscles, which is manifested by a depression in the middle of the press. Most often it happens in athletes of strength sports, women in the last stages of pregnancy, recently given birth and in children with congenital weakness of the connective tissue. A properly selected training complex will tone and strengthen the abdominal muscles.
You should know that with diastasis, you cannot pump the press vigorously, this will only worsen the situation. You should train very carefully and without haste.
Gymnastics with diastasis of the abdomen
Suck in your stomach
I. P. – lying on his back. Hands along the body, bend your legs at the knees. Breathe evenly and calmly. Draw in the lower part of the press (do not touch the upper part) with force so that the stomach “sticks” to the back for 10-30 seconds. Then exhale and relax. Do it three times a day, 10 times.
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I. P. – lying on your back, bend your legs at the knees. Place your palms on the lower abdomen, while simultaneously straining the press. Concentrate only on the pelvic floor muscles. The buttocks are not working. The pelvis moves forward until the lower back touches the floor (the arch of the back, in the prone position, should disappear). All other muscles should not be tense. Hold the pose for up to 10 seconds. Complete 5 sets.
Plank against the wall
I. P. – standing facing the wall. Place the palms of your straightened hands on. Squeeze your abs firmly while pulling in your abdominal muscles.
I. P. – lying on his back. Spread your feet hip-width apart and rest on the floor. Place your hands along your torso. Pull your shins up to your buttocks so that your fingers can reach your heels. Inhaling, lift your hips up, exhaling, lift your body and straighten your chest… Return to I.P. and repeat the exercise 5-10 times.
I. P. – lying on his back. Spread your feet hip-width apart and rest on the floor. Lift your pelvis, at the highest point of the lift, squeeze the muscles of the buttocks… Perform movements at a slow pace, very smoothly, avoiding sudden movements.
Twists with a towel
I. P. – lying on his back. Spread your feet hip-width apart and rest on the floor. Wrap a towel around the lower back and grasp its opposite ends with your hands… When performing crunches, pull the towel in different directions. Start with 5-10 reps. Published by econet.ru
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* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.