How to recover from rectus abdominis separation after childbirth? Exercises for rectus abdominis separation

Many women will face the problem of rectus abdominis separation after giving birth. This is a very normal phenomenon. It is necessary to do rectus abdominis repair exercises after delivery. You can do sit-ups, leg raises, or use some equipment to exercise.

Sit-ups, crunches, planks, etc.

The main purpose is to exercise all abdominal wall muscles, including the rectus abdominis, internal and external oblique muscles, and transverse abdominal muscles. However, if the separation of the rectus abdominis is still greater than two finger widths (about 2cm), only the above abdominal breathing, Pull-Ins, and Splinted Curls exercises can be performed. Only when the separation is less than two finger widths can these conventional abdominal exercises be performed, otherwise the degree of separation of the rectus abdominis will be aggravated. In short, postpartum recovery is a gradual process, and the amount of exercise should be gradually increased. Do not exercise excessively because you are eager to restore your figure.

1. Supine transverse abdominal muscle contraction training

Lie on your back with your knees bent and your feet flat on the ground. Place your hands slightly below your belly button. Gently contract your abdomen, feel your belly button sinking toward your back, and pull your abdomen in. Press down with your hands to feel your abdomen tighten. Keep your abdomen contracted for 10-15 seconds, then relax and rest for 5 seconds, and repeat the above movements. Do 3-6 times per set, and do 3 sets. Breathe normally during the entire training process, and do not hold your breath.

2. Supine pelvic tilt training

Lie on your back with your knees bent and your feet flat on the ground. Place your hands on both sides of your body, contract your abdomen and roll your pelvis upward (tilt backward), sink your abdomen, gently lift your sacrum off the ground, and then slowly return to the original position. Exhale when you roll your pelvis upward, and inhale when you slowly return to the original position. Be sure to coordinate with your breathing. Do 15-20 times per set, and do 3 sets.

3. Camel training

Start from the four-legged support position, with your hands directly below your shoulders and your knees directly below your hips. Contract your abdomen to bend your spine forward, and arch your back like a hump to the maximum extent. Pay attention to exhaling during this process. When inhaling, return your back to the initial position, and return your spine to the neutral position. Pay attention to mobilizing the deep abdominal muscles to push your navel upwards and feel the feeling of your abdominal circumference shrinking. Do 15-20 times per set, and do 3 sets.

4. Superman Training

Start from the quadrupedal position, with your hands directly below your shoulders and your knees directly below your hips. Lift your abdomen upwards, keep your spine in a neutral position, and avoid sagging your waist. Alternately stretch your hands and feet on the opposite side (left hand, right foot, right hand, left foot) until they are in a straight line with your back, then slowly return to the initial position. Be careful not to shake your trunk during the movement, and keep your spine in a neutral position. If you feel it is difficult, you can stretch your arms first and then your lower limbs. Do 10-15 times per set, and do 3 sets.

During a woman's pregnancy, as the fetus grows larger in the uterus, the skin, fascia, tendon membrane, and muscles of the abdominal wall are extremely expanded. At the same time, due to the effect of hormones, the linea alba relaxes and the connection strength decreases, causing the linea alba to become wider and wider. The abdominal wall tension quickly exceeds the elastic limit of the linea alba, and as a result, the rectus abdominis on both sides are forced to separate, forming rectus abdominis separation.

1. Physical exercise is necessary before pregnancy, and abdominal muscle exercise can increase the toughness of abdominal tendons.

2. Before, during, and even after pregnancy, you need to have a balanced diet. Avoid overeating high-sugar and high-calorie foods, and consume an abundance of tendon-friendly proteins such as fish, meat, beans, eggs, and milk.

3. You should control your weight during pregnancy and not eat too much and gain weight (nutrition is for the fetus, not for belly fat).

4. You also need to do housework or exercise during pregnancy. Doing moderate fitness can improve your cardiopulmonary function, increase the oxygen supply and transport capacity for the fetus, and reduce your own body fat.