2 exercises will help you strengthen your rectus abdominis! The belly is not big after childbirth

It is very normal for a loose stomach after giving birth, and a big stomach. After all, I have accumulated too much fat in 10 months. How to lose it? Follow the editor and read down.

In fact, one problem is the separation of the rectus abdominis muscles, because during pregnancy, especially in the third trimester of pregnancy, the enlarged uterus will expand and extend the abdominal wall, and the rectus abdominis muscles on both sides will move from the abdominal line, that is, the position of the white line of the abdomen, to the two sides. Separation.

normal circumstances, after childbirth, the abdominal wall will gradually recover, and the rectus abdominis muscle will move closer to the midline again, and usually returns to its original position in half a year to a year. However, if the abdominal wall itself is weak, twins, large fetuses, polyhydramnios, or multiple births are encountered, the rectus abdominis muscle still cannot return to its original position six months after delivery is called postpartum rectus abdominis muscle separation.

Why does the rectus abdominis separate?

In the third trimester of pregnancy, the enlarged uterus stretches the abdominal muscles, separating the two rectus abdominis muscles from the white line of the abdomen. This phenomenon is called rectus abdominis separation. The deeper the rectus abdominis separation, the weaker the abdominal muscles, and the more difficult it is for the lower abdomen to regain its flatness. In addition, if the abdominal muscles become weaker, the support for the waist and back will be reduced. Due to changes in mechanics, there is a chance to increase waist and back pain. A few particularly severe rectus abdominis separations may cause hernia (the small intestine protrudes from the abdominal wall into the body). At the same time, separation of the rectus abdominis is also not conducive to the recovery of the pelvic floor.

Self-tested rectus abdominis separation The effects of rectus abdominis separation not only have loose stomach and poor image, but also have other hazards, such as prone to tilting forward pelvis and prone to soreness in waist and legs. (The abdominal wall is weak, internal organs are prone to displacement, and the abdomen is bulging. In order to maintain balance of the body, the pelvis may tilt forward, and even joint wear may occur, causing knee pain.)

So how to self-test the separation of your rectus abdominis after childbirth, you can refer to the following methods: lie on your back, bend your legs, expose your stomach, lift your upper body, and hold your breath hard at your waist. Use the index finger and middle finger of your right hand to probe into the middle of your abdomen, and slowly feel the abdominal muscles on both sides squeezing your fingers towards the middle. Calculate the distance between the muscles on both sides.

Normal: Less than 2 fingers.

Need to improve: 2 to 3 fingers.

Need medical treatment: more than three fingers.

Exercise training method for rectus abdominis separation: Abdominal breathing Abdominal breathing mainly uses diaphragm movement and coordinates abdominal movement. The main thing is to exercise the transverse abdominis muscles to contract the abdomen from the inside. The method is as follows: ① Take a supine or comfortable sitting position, loosen your belt, and relax the whole body; ② Place your right hand on your abdomen and navel and your left hand on your chest. Expand the abdomen outward when inhaling in; contract the abdomen inward when exhaling out to maximize the attraction of the navel towards the spine, and pause for 5 to 10 seconds. This is a cycle. Be careful to keep your chest as still as possible throughout the process.

③ Cycle back and forth to keep your breathing rhythm consistent. Generally 5 to 10 minutes each time, 3 times a day.

Pull-Ins mainly exercises the transverse abdominis muscles to contract the abdomen from the inside. The method is as follows: ① Lie on your back, bend your knees about 90 degrees, place the soles of your feet flat (align your heels with the ischial bones), and relax the whole body; ② Place your hands on both sides of your abdomen and navel. Expand the abdomen outward when inhaling; contract the abdomen inward when exhaling, while pushing your hands inward and downward, trying to close the gap between the rectus abdominis muscles, and pause for 5 to 10 seconds. This is a cycle.

③ Cycle back and forth to keep your breathing rhythm consistent. Generally 5 to 10 minutes each time, 3 times a day.