are you suffering from diastasis fracti which is the separation of your abdominal muscles on your
Linea Alba and the rectus abdominis is separated with a gap hi my name is Annie and welcome to my
channel Annie pilata's physical therapist if you're new to my channel my channel is
about Pilates yoga Physical Therapy health and wellness and if you're suffering from this in
this video I'll be demonstrating sitting and standing core exercises to strengthen without
exacerbating the Gap and you can finally heal that separation safely and effectively due to
pregnancy postpartum or anyone with weak core that you started having this separation from
high impact lifting running and jumping activities all you need in this video is a ball and if you
don't have a big ball physio ball you can use a chair in your desk area wherever you have a
chair a kettlebell a jug a dumbbell and you can still join even small increments
exercises to engage your core muscles safely and effectively so get them ready and join me
[Music] [Applause] [Music]
if you want to learn more about diastasis recti I have a video you can check out the link here and
if you have more time to add with this sitting exercises I also have that lying on your back
exercises and learn if how much Gap you have to test and what tests you can do to make sure you
have this condition my recommendation is still for you to see your medical doctor and local physical
therapist to verify if you have this condition I also recommend to have abdominal binder to
help heal your to heal the diastasis recti because it happens when you're straining it from lifting
activities and you're also creating more space on that area and please limit any high impact
activities don't do any jumping lifting or heavy strengthening new program right now if you want to
heal this area you really have to start targeting your core muscles first before proceeding to any
Boot Camp or any high impact activities because you won't heal this problem usually you can heal
this area within six months of hard work of really concentrating Mind Body Awareness on
your core proper breath work and to learn more I have a video as I said click the link over here
learn more about diastasis recti and if you have umbilical hernia in conjunction with that and back
pain I have videos you can also watch on the info card or in the description below to learn how to
heal your umbilical hernia and weak pelvic floor muscles so let's begin the program so sitting on
a ball your knees should be leveled with your hips 90 degrees and you want to make sure you
feel your breath work place your hands on your abdomen and when you inhale through your nose
you want to make sure you breathe in through your nose belly breath you want to expand your
belly for a little bit engagement to expand to stretch gently and as you exhale slowly pull
your navel towards your spine keeping your back straight and breathing out through your mouth
feel your breath die from breath briefly belly breath exhale Pull It in slow and steady
keeping your back street well done now lifting your hands up start warming up
hands pointing to the ceiling and you want to start challenging your core by doing a gentle
heel raises you're going to lift your heels up inhale squeeze your core in as you exhale and down
toes up as you breathe out inhale lift your heels up exhale
so the hands up helps you connect to your upper back at the same time really challenge your core
because if you're resting your hand on your side or holding on your arm rests
in your chair then you're using your arms for support you want to really challenge it
keeping your core engaged as you breathe out inhale lift your heel up both heels exhale toes up
squeezing your core in you're gonna rock forward and backward a little bit and that's normal
well done now after doing that you can challenge with your dumbbells slowly challenge it place the
dumbbells overhead and continue with the heel raises do that ten times warming up your ankles
warming up your calves and breath work it's not about speed it's about controlled Mind
Body awareness and you want to make sure you're really connecting with your abdominal muscles
[Music]
and now we're progressing with the Kettlebell and as I said if you don't have different
weights it's okay inhale exhale even just your hands pointing up to the ceiling that's fine
I'm really squeezing my abdominal muscles in as I breathe out as much as I can
well done now we're going to challenge your hip flexors and you want to make sure you
really tight this time you're going to keep your belly button towards your spine as you
alternating March left and right with your breath work I'm really tightening it keeping
my core engaged so I don't fall off the ball and keep that balance so I'm really pulling
my lower abdominal muscles [Music] and it's going to be challenging now as we progress
ten times each leg
tighten as much as you can you're going to feel your abdominal muscles
especially the lower abs and your hip flexors
well done now let's challenge with the three pound dumbbells and March
heal the diastasis recti umbilical hernia or anyone with weak core and lower abs foreign
two more
and down last set so it's like three sets
of ten almost like any strength training but focus on your core
and this helps strengthen your upper back posture all at the same time so the Kettlebell is overhead
through through the crown of my head keeping my neck straight inhale exhale two more
and down well done now we're going to do some obliques so obliques is a great way to strengthen
your rotation of your spine but keeping everything together so abdominal bracing is when you brace
yourself in inhale and then you're gonna tap your knee with your hand alternating
opposite side left hand on your right knee while marching inhale exhale squeezing your core in
breathe in breathe out slow and steady Mind Body Awareness on your core last set
and down now let's reach for the three pound dumbbell this time we're gonna do one side
ten times and with the dumbbell still pointing both hands up tap
so it's going to be challenging now so when you do one side for a while
it's gonna you're gonna feel the burn on your core and your shoulders
push up tap down I'm gonna feel tired even the stability stabilization on the
opposite side of your leg last two and last one switch the dumbbell now to the other side
and pointing your fingers to the ceiling and tap breath work squeezing everything tight together
breathe in as you reach exhale as you tap three more you might feel tired on your hip flexors now
and down well done so those are the exercises the Kettlebell will
be too challenging for you so now we're gonna do some trunk rotation so when you
rotate your spine and your core you're really engaging also your obliques further at the
same time with transverse abdominis that holds everything tied together so with a kettlebell
or you can use the dumbbells and if you don't have one you can just use your hands forward
and do gentle rotation just a few inches so when I turn I stop on the knee level not too much around
because you don't want to strain that area you don't want to be doing too much rotation just 45
degree angle exhale back Center and down as you breathe in lift exhale turn to the opposite side
inhale and exhale down again lift elbow straight rotation inhale down lift breathe in
breathe out inhale and down last step lift rotation inhale and down last one to the left
and down now we're going to stand up so standing is one of the best way to strengthen your core if
you don't have a chair then you can do this as well we are going to use the Kettlebell now so
standing is a great way to open your hip flexors and really engage your abdominal muscles so with
the Kettlebell press up to the heavens level to your head and in this position we're going to
start the marching in place so balancing one leg so this helps stabilize your hip and your core
inhale and exhale March inhale as you go down slow and steady balance and exhale as you lift your
knee you want to make sure it's level to your hip knee to chest inhale exhale squeezing your core in
so the Kettlebell challenges your core and really building that strength don't
March too fast it's not about speed actually the slower the better foreign
without any abdominal crunches which is the worst thing you will do if you have diastasis recti
or umbilical hernia
tightening my abdominal muscles as much as I can now
all throughout this exercise now with the marches tighten as hard as you can
last one foreign rest your arm okay let's reach down for our three pound dumbbell because obliques
is going to be more challenging so we're going to do one-sided obliques so toes pointing away
with your left I'm leaning towards my right dumbbells on my right I'm gonna tap and rotate
and up squeezing your core in I'm not doing a lot of trunk rotations just tapping a little bit
diagonal movement but not too much toes pointing as you go down exhale squeezing your core in
10 times reach and down I'm really tightening my abdominal muscles targeting my obliques
two more last one my friends and switch the other side both hands up
tap and lower down we tippy toes on your right I'm leaning on my left squeeze my core in
Domino bracing don't forget your breath work tighten your navel towards your spine
we're almost done
two more last one my friends well done now let's tighten more of our core bring the Kettlebell up
and this time I'm gonna slowly soften your knee for partial squats toes pointing diagonally I'm
slowly pretending I want to sit down not all the way down and then I'm going to press out and slow
diagonal rotation not too much squeezing your core in as you turn left and right inhale exhale
and if this is too heavy you stick the dumbbell breathe in breathe out last set and down oh the
last exercise we're gonna go down really low this time hips level to your knees squeeze your core in
and then you're gonna press out and then and in squeeze your core in breathe in breathe out five
four three
two and one and that's it I'm hoping you enjoyed my lovely sitting and standing core exercises
to help your diastasis erectile utilizing kettlebell and dumbbell if you have any questions
suggestions or concerns leave a comment down below and I try my best to answer each one of
you if you wanna be guided by me and want to learn more how to help your diastasis recti postpartum
and back pain you can join my back Master Class click the link on the description below and be
part of my early bird wait list if you have any questions suggestions or concerns you can direct
email me or in my other social media platform if you don't want to miss out on any of my video
training please subscribe to my channel ring the bell so you won't miss anything like and share
this video every like you give to my channel you are supporting me I also have a core postpartum
Reviving your pelvic floor health is a new course that I'm creating and if you're interested that if
you want to learn more about it click the link on my description below and revive your pelvic
floor health so I can help you regain your overall health especially for those postpartum situation
even during pregnancy I have videos about diet spaces right now you can watch it over here to
learn more about if you have this condition and you can also add with this routine lying on your
back and if you have double flow weakness I have a wall exercises you can check out over here
until my next video training always remember be safe be well and help for you bye thanks