5 EXERCISES TO HELP REPAIR ABDOMINAL SEPARATION!
One of the most common questions I get asked is for exercises to help repair separation of the abs so below I share 5 exercises you can practice to repair the separation and most importantly strengthen your pelvic floor.
Perform these exercises 2-3 times per week plus your Kegels DAILY!
1. PELVIC TILTS : Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. REPEAT 10 - 15 TIMES and do 2-3 sets
2. GLUTE BRIDGE: Lie on your back with your knees bent and your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abs and pelvic muscles to flatten your low back into the floor (like a pelvic tilt). Maintain this PF and ab contraction throughout the exercise. Lift your hips up off the floor. Press your heels into the floor. Make sure you don't lift too high and cause hyperextension (arching) in your lower back. Hold for 2 seconds and Lower your hips back to the floor. Repeat 15 times & 2- 3 sets.
Progression: At top (while hips are lifted) extend one leg and then lower on each side then lower or hold glute bridge for 30-45 seconds.
3. HEEL SLIDES: Lay on your back with your hands by your side in neutral spine. Gently contract your pelvic floor and abdominal muscles and hold through out movement. Slowly straighten one knee and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Repeat 10 - 15 times alternating legs and 2-3 sets.
4. QUARTER CRUNCHES WITH TOWEL: Lie on your back, knees bent and feet flat on the floor. Put a towel across upper shins and hold each end. Pull the ends of the towel and squeeze thighs together. Breathe in & then exhale as you draw your abs in and lift only your shoulders off the floor . Repeat 10 time and do 2-3 sets.
5. Wall Push Ups: Face the wall with feet hip width apart. Contract and draw in your PF and abdominals. Place hands on the wall and perform push up movement. If you do not have severe abdominal separation (2 or more finger width) you can perform this movement on knees. Only perform full push up movement once separation is completely healed.
Repeat 10 time and do 2-3 sets.
Hope this helps you to get started in repairing your separation.
Please remember this info is generalized and does not take in to consideration your personal circumstances. I HIGHLY recommend seeing a women's health physio to get an overview of the condition of your abdominal wall and pelvic floor before returning to any type of exercise. You MUST also gain medical clearance from your GP or OB before returning to exercise post baby.
ominals strong helps to prevent excessive arching in the low back. Step 3 Lowering Phase: Inhale and slowly lower yourself back to your starting position.