Postpartum rectus abdominis yoga

During pregnancy, as the fetus grows in the mother's belly, every pregnant woman's belly will become very large. After giving birth, when the baby comes out of the belly, the pregnant woman's belly will suddenly become smaller, and it is easy to form a lot of fat on the belly at this time. Mothers who pay attention to body management will do exercise to restore belly fat after their bodies are fully recovered, so what are the yoga methods for repairing the rectus abdominis after childbirth?

1. Abdominal breathing micro-exercise

These are micro movements that strengthen the deep core muscles of the body. The simple contraction of the core and inward movement of the abdomen is a perfect gentle start to strengthening your core and beginning your journey to stretch and repair.

Sit or stand on a cushion or chair, or lie down

Hands on belly

Take a deep breath, exhale

As you exhale, let your abdomen move toward your spine.

Keep breathing

Relax slowly and breathe gently

Repeat as many times as possible

2. Wall panel type

As mentioned above, regular plank poses should be avoided while the rectus abdominis is repairing. Plank pose is a great pose that not only strengthens the core but also works the entire body, including the back. We can practice this by doing the plank pose against the wall.

Stand against a wall with your palms flat on the wall, your arms straight, and your shoulders directly over your hips.

Tighten your core by pulling your abdomen in toward your spine

Open your feet one foot apart and feel your whole body tighten.

Maintain, focus on maintaining core strength

If you have a strong core, you can do a few push-ups.

Keep your elbows in Chaturanga and your core tight.

Don't forget to breathe

Do plank on the wall, keep pushing and breathing, repeat several times

3. Wall-based chair pose

Not only does the chair pose strengthen your leg and buttocks muscles, it also builds your core. It is difficult to keep your core tight while squatting. Switching to the wall chair pose is a great way to build core awareness, especially during rectus abdominis repair.

Stand with your back and heels against a wall

Extend your arms forward for balance (no higher than your shoulders)

Exhale and slowly lower your feet to the ground, with your back against the wall.

As you squat, walk your feet forward so your knees are directly over your ankles.

Hold, gently engaging the core

Inhale again, tighten your legs, core, and hips and squat.

Repeat 5-10 times

If you have a ball, you can place it behind your back to allow you to lean against the wall easily.

4. Supine toes touching knees

If you want to do more "traditional" core exercises, lie on your back to avoid injury during rectus abdominis separation. Remember not to do sit-ups and keep your shoulders and head on the ground.

Lie on your back with your knees bent and your feet on the ground

Place your hands on either side of your hips to help you know if they are moving too much

Inhale, draw your right knee toward your chest and touch your right toes to your left knee.

Keep breathing and engage your core

Exhale and put your right foot down

Repeat on the left side

Do 3-5 times on each side

5. Supine alternating leg lift

If you feel that the previous pose activated your lower abdomen, you can add a supine leg raise. This exercise also activates the core and strengthens the deep core muscles, but with greater strength. If you are not ready, please skip this exercise.

Lie on your back with your legs extended forward

Place your hands palms down on the mat with your thumbs pointing toward your hips

Activate your core by drawing your belly button toward your spine, keeping your lower back from lifting off the mat.

Tighten your right leg and slowly lift it up, but don't lift your back.

If you feel your back and lower back leave the mat, stop and slowly lower your legs back to the mat.

Repeat on the other side, continuing to alternate legs, moving slowly and breathing

6. Bridge pose

The bridge pose can help repair a separated rectus abdominis muscle, which not only strengthens the core but also exercises the back. When we control the hip push and hold in bridge pose, we are also slowly building core strength.

Lie on your back with your knees bent and your feet on the mat

Place your hands palms down on either side of your hips

Press your feet into the ground, activate your legs and lift your hips

When the hips are lifted, make sure the legs are used instead of the hips.

Hold for a few breaths

Return your hands to the mat and slowly lower your hips back down.

Engage your core and lift your hips back up toward your knees.

Keep breathing

Repeat 5-10 times, then slowly lower it back down

7. Rotating Core

This pose strengthens the transverse abdominis. Strengthening these deep core muscles will help repair rectus abdominis separation.

Sit in lotus or easy sitting position on a cushion

One on the abdomen and one on the back

Engage your core and slowly rotate clockwise around your spine.

Use your hands to keep your spine upright as you rotate

Keep your navel tucked in toward your spine and activate each oblique muscle with each rotation.

Continue rotating clockwise for 30 seconds, then counterclockwise for 30 seconds

8. Pelvic exercises

Pelvic floor exercises are a safe and easy way to engage the deep core muscles and strengthen your back. You can practice this at any time while sitting down; the important thing is to slowly practice moving your pelvis forward and backward, giving yourself a chance to focus on strengthening your pelvic floor muscles.

Sit and stand, focusing on the low back and pelvis

As you exhale, use your core strength to lower your waist and lean back against the chair, letting your waist touch the back of the chair.

Keeping your core tight, continue to tilt your pelvis and lower your back to push against the back of the chair.

Hold the result and breathe, then repeat several times