is suffering from wick abdominal muscles with diastasis fragile
umbilical hernia due to postpartum or anything in between with low back pain and stiffness hi
my name is annie i'm a physical therapist with more than 20 years experience and i'll
be demonstrating a simple pilates yoga and physical therapy fuse together utilizing
ankle weights and dumbbells to strengthen your core muscles safely effectively a gentle
progression follow along a weighted controlled core workout so get your mat ready and join me
before we start if you have umbilical hernia diocese recti please consult your doctor and
if you're pregnant and different kinds of trimesters of your pregnancy please see
your ob gyn first before proceeding to any workout regimen this is an adjunct to your health and care
wellness program if you need some extra help please call your doctor first and your local
physical therapist you can also directly comment down below and leave a comment or direct email me
for any questions suggestions regarding this video i also have a playlist you can check
out regarding umbilical hernia diocese recti and any beginner core workout you could start first
before proceeding on this gentle progression because with the ankle weights
and dumbbells you need a little bit stronger core to proceed with this program and you can
still join me just eliminate this weighted program if you don't feel comfortable starting with this
weight and then after progressing in a few weeks and you feel getting comfortable with it
then you can slowly add the ankle weights first or the dumbbells whichever is your stronger side
first if your upper abdominal you feel like it's stronger then do the dumbbells and if
you feel like your lower abdominal muscles then use the ankle weights so let's begin
so place the ankle weights around your ankles make sure it's placed snugly
around the leg and ankle areas and then dumbbells on your hands and we are lying on your back
slowly roll down squeeze your core in abdominal bracing you're gonna try to inhale through your
nose and you're gonna squeeze your core in by pulling your navel to your spine with your
breath work and slowly press up first with the dumbbells as you inhale exhale down slowly feel
the weight of the dumbbell you can start with one pound dumbbell and if it's still too heavy then
try without any ankle dumbbells and if you find one dumb dumbbell too easy then you can proceed
to two pounds but anything more than that it could create pressure on your hernia or diastasis recti
so as you press up you breathe out and squeeze your core in inhale as you go down and press up
three more slowly warming up your upper abdominal muscles and your chest
with your breath work last one and now let's warm up your lower body and lower
abdominal muscles by doing a gentle top lift one leg up first 90 degree bend on your knee
inhale and then exhale down switch the other side as you breathe in breathe out alternating
left and right slow and controlled try not to stomp your foot down keeping your back
neutral position without twisting your spine as you lift exhale inhale as you lower down four more
breathe in breathe out two more slowly warm up your hips so you don't hurt your
hernia or your diastasis recti as well as your back last one
and down up lift both hands up again in a press up position and then
lift both knees up to double table top and slowly tap your right foot down
as you place your right hand overhead and tap the dumbbell gently on the mat as you exhale
and then inhale back center and then switch to the other side
breathe in breathe down switch left and right feel your core engage
inhale exhale
five more
four more
three more
two and one and we are progressing by placing both feet now double tabletop by tapping both
feet now just your toes gently as you lower and then overhead with both hands up
squeeze your core in inhale and then exhale slowly go back center
with your hands pointing to the ceiling toes lift pointing away from you and your
knees back to double tabletop knees bend to 90 degrees as you breathe out squeeze your core
in inhale as you go down both hands and both feet inhale exhale up eight more
seven
six five four feel on your lower abs now as well your upper abs
without lifting your shoulders off the mat last one exhale hold that position
and from this position we are slowly opening your knees out and your hands out to butterfly stretch
squeeze your core in exhale back center inhale as you open exhale back center eight more seven
six five four
three two and one well done now slowly lower your feet down and your dumbbells
on the side of your hips and we're going to do a gentle bridging bridging is one of the
best way to strengthen your glutes without putting pressure on your abdominal muscles and your back
slowly lift your hips up off the mat squeeze your core in inhale and then hold that position as you
exhale slowly lift both hands up overhead until you reach on top of your back area
and then slowly lift the dumbbell again inhale as you reach to your shoulder level slowly lower your
hips down and then your back bone to bone to the mat as you slowly go back to the starting position
with your hands on the side of your hips so lift again first bridge try not to over arch your
spine squeeze your core in squeeze your buttocks tight together exhale lift your hands overhead
and then slowly place it to your shoulder level elbow straight and then roll down one vertebrae
at time as you pass your shoulder level to slowly place your hands back to the starting position
eight more bridge hands overhead and then exhale down
as you breathe out slow and easy inhale bridge
hands overhead place it to your shoulder level and then breathe out
five more lift your hips
lift your hands overhead and then place it to your shoulder level and then exhale down
bridge arms overhead halfway to go lowers your hips down four more
overhead place it on your shoulder as you roll down one vertebrae at a time and then breathe out
two more
exhale down one
and exit down
well done okay let's challenge your core muscles more by doing a bridge hold that bridge
and then slowly tip your toes lift your heels off the mat and then tap down lift your heels
and then down holding that bridge as you lift your heels so it's a little bit challenging on your
glutes muscles as well as your ankles and calves especially with the ankle weights
five more feel the burn four three two one and uh the next bridge progression
is butterfly with holding the bridge so as you bridge up
lift both hands up again to your shoulder level and we'll do butterfly opening your
arms and your hands exhale and then inhale back center holding that bridge ten times nine more
eight open and close seven six five four three two and one and now we are cooling down now as
you lower your hips down place your hands on your side in the w position elbows bend knees
together feet together slowly lower both knees and one side so i'm lowering it to the right
as i slowly turn my head to the left and feel that beautiful stretch
on your abdominal muscles all the way to your shoulders your ribs and as well as your hips
and it feels good on your low back area as well breathe in and breathe out
one more deep breath in
and then slowly switch to the other side
lower both knees to the left as you turn your head to the right inhale and exhale
nasty breath in and exhale beautiful work back to the center we'll do a figure four stretch place
your ankle on top of your thigh and slowly reach for your knee and pull it towards your
chest slowly as you inhale and then exhale out pulling it in inhale exhale out pressing your
hand towards the inner side of your thigh to press out to figure four last one and now
and switch to the other side figure four pull in feel that on your buttocks exhale as you press out
in and out last one and now let's do butterfly stretch
in supine position place your feet together pull it towards your inner thigh
and feel that butterfly stretch on your hip groin area inhale and exhale and then slowly
rock side to side for a nice mobilization on your back and your hips breathe in breathe out
and now grab your big toes and slowly lift your feet up facing up to the ceiling and
pull your knees down for a deep stretch on your hip grind as well as your back
and your glutes and slowly rock side to side inhale and exhale
now we're going to do a lovely crossover pose while lying down so i'm crossing my right knee
over my left reaching on my feet and pulling it towards my back pulling it down feel that deep
stretch on your glutes breathe in and breathe out while you're rocking side to side gently
now we'll switch to the other side this time my left knee over my right knee
and then i'm pulling from the outside of my feet and pulling it towards me and slowly to rock
side to side feel a good stretch on your hips especially the outside part inhale and exhale
last deep breath in and that's it i hope you enjoyed this weighted controlled
core abdominal workout for anyone with weak abs and diastasis recti and umbilical hernia to do it
safely and effectively if you want to learn more about my wellness program pilates yoga
physical therapy fuse together please subscribe to my channel ring the bell so you won't miss
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i also have a back master class i already closed it and i have new students right now who needed
help with postpartum nice distracted scoliosis or anything in between with low back pain neck pain
and i'm gonna be helping them for the next few weeks and if you're still interested i will
be reopening again on the end of eight weeks of my program with my current student and i'll
be reopening it by fall so be on the lookout if you don't want to miss it out leave your name and
email address on my early birthday please so you get first come first serve basis through my email
to join my program you have any questions the concerns regarding this video as i said earlier
and about my backmaster class leave a comment down below and i'll try my best to answer each
one of you until my next video training always remember be safe we will and healthier you bye