Strengthening the Core and Correcting Diastasis Recti
.
Recently a women contacted BIG asking about how to address post-pregnancy ab wall separation, termed "Diastasis Recti"
.
Part of the program we use to correct this issue is the use of:
.
Vacuums - an abdominal bracing exercise involving the pelvic floor used to teach mental cueing and physical strengthening of the ab wall to restore ab wall tightness and overall strength
.
Rotation & Anti-Rotation Exercises
- these variances of abdominal training allow for strengthening of the ab wall, as well as other "core" muscles, without exacerbating the Diastasis Recti condition
.
And, once the person is strong enough and has learned proper cueing of the ab wall, we include direct abdominal work in the form of variations of traditional body weight ab exercises
.
This video shows one of the Rotation & Anti-Rotation Exercises we use called "Pallof Rotations into Holds"
.
In this exercise, you can see from the video, a resistance band is used to provide the stimulus
.
The lifter focuses on maintaining a tight neutral core position rotating through the obliques while minimizing involvement of the hips
.
This helps to isolate the obliques as well as all of the abdominal bracing muscles
.
We usually perform these for 3-5 sets of 10 Rotations followed by a 10 second hold per "set"
.
These can be performed every day, even multiple times per day
.
For the full information about Diastasis Recti treatment in regards to corrective physical exercises email us at brutalirongym@gmail.com
.
For a full 5 minute tutorial on Pallof Rotations into Holds visit our KZfaq page under the name "Brutal Iron Gym"
.