2-style abdominal muscles tighten postpartum abdominal muscles

丨 Self-test the degree of separation of rectus abdominis

1. Lie on your back, bend your knees, and keep your shoulders on the ground.

2. Place the five fingers of one hand together above the abdomen, and gently press the navel with the fingertips of your fingertips. At this moment, you will feel a groove in the center of your abdomen, which is the degree of separation of the rectus abdominis muscles.

3. Test the three spaces 3 inches above the navel, 3 inches below the navel, and 3 inches below the navel. 1-2 finger width is normal, and if it is more than 3 finger width, it will be more serious.

丨 Postpartum rectus abdominis separation can also be saved

Exercise of the rectus abdominis is most necessary for mothers who still have a big belly after giving birth to a child. In particular, new mothers who work hard to do aerobic exercise and muscle strength exercise after childbirth but still cannot shrink their stomachs and slim their waists, and have not been able to restore their prenatal waist circumference for half a year should adjust them in time.

Why does postpartum bellies bother many mothers so much? This is because pregnancy is not just about the uterus expanding, but also the originally flat and tight abdominal muscles. At this stage of baby birth, the most serious tear and deformation is the rectus abdominis!

In the postpartum belly, the gap between the rectus abdominis muscles may be separated from 1-2 fingers to 5-6 fingers wide, causing the entire waist and abdomen to be loose and weak. At this time, no matter how aerobic exercise and muscle strength exercise are performed, the waist and abdomen circumference The improvement is very limited. It is very likely that the fat is a little less, and the face and limbs are thin, but the bulging belly, fat waist, and saggy saggy are still the same.

Doctors suggest that it is best for pregnant women to exercise their muscles early to prevent separation of the rectus abdominis muscles; with a slight exercise after childbirth, they can quickly restore their prenatal waist circumference.

If the rectus abdominis muscle relaxation and separation has occurred, whether it is due to pregnancy or long-term obesity, please don't despair, your vest line can still be seen!!

▍Step 1

丨 Check your body fat rate first

If your body fat is too high, your body fat rate exceeds 30%, and you accumulate more in the waist and abdomen, it is likely that the subcutaneous fat is too thick to touch the rectus abdominis and the width of the gap cannot be measured. At this time, you need to do aerobic exercise first to prevent body fat from falling.

If your body fat is between 25-30%, you also need to strengthen aerobic exercise to burn fat, but you can also prescribe tightening of the rectus abdominis muscles.

▍Step 2

Check the degree of rectus abdominis separation

Follow the instructions on the previous page to check the degree of separation of your rectus abdominis. People with more than 2 fingers between the rectus abdominis muscles must take a prescription for tightening the rectus abdominis muscles every morning and evening for the first 2 weeks to tighten the rectus abdominis muscles.

After 2 weeks, rectus abdominis muscle gap narrowed, rectus abdominis muscle sculpture prescription.

Proposal 1: Rectus abdominis tightening prescription

A. Collect the lower abdomen 2-3 times A day in the morning and evening, 8-12 times each time

Chest, chin, palms pressed waist, consciously tighten lower abdomen hold 1-2 seconds, then relax, tighten lower abdomen, so a close release for 1 time.

③ B. Intrarectus abdominis pressure

Do it 2-3 times every morning and evening 8-12 times each time

Method 1-Do it standing

Starting from the waist side, your hands push hard towards the central space of the rectus abdominis muscles for 10 seconds, then relax, and this is done once.

Method 2-Do it lying down

Lie flat with knees bent, hips raised, head raised, chin closer to chest. Starting from the waist side, you will press hard towards the central space of the rectus abdominis for 10 seconds, then relax and lie flat, once.

▽Tips

When pressing internally, you should gradually press inward from top to bottom in the order of 3 inches above the navel => 3 inches below the navel.