Exercises from diastasis , from sagging abdomen for women! For many women, the stomach is a closed area , it is pulled , hidden , avoided by a man touching it , because modern culture has inspired a woman that the stomach should be like a man with cubes , flat , pumped up , then it is “beautiful”.
The belly is the seat of feminine energy
It is in the abdomen ( the area below the navel , where the uterus and reproductive organs are located) that a woman collects energy , her main strength is there. , a woman is arranged like a vessel , her main energy comes from the Earth and is collected in her stomach. Having accumulated there , this energy supplies the whole body of a woman , making her feminine strong and insanely attractive.
- If there is enough energy in the stomach and it flows correctly , then the woman is feminine , soft , flexible;
- confident in his strength and calm;
- full of life , the energy of life bestowed by mother Earth comes directly from her;
- she feels a connection with the elements and with nature , receives strength from her.
But there are only a few such women , in 80% of women there is an inguinal block in the body to varying degrees.
If a woman pulls her stomach , strains it , this gives:
- Blocking of energy to higher centers;
- Inability to deeply relax;
- Constricted shallow breathing , inability to breathe through the whole body;
- Women's diseases;
- Heavy periods and PMS;
- Accumulation of fears and anxieties;
- Inability to receive pleasure;
- Rejection of one's nature;
- Rigidity , bone , lack of flexibility;
- A tense belly is a tense life;
- Development of male qualities.
Blocks in the abdomen form for several reasons.
Read also: 15-minute full body workout to keep yourself minimally fit...
The main one is the relationship with the mother. Initially, we were connected to my mother through the belly , through the umbilical cord. From my mother we received all the emotions , all the information about the world.
If the mother was scared throughout the pregnancy , if she was not ready for the child, the child will most likely have a rejection of herself , an inability to enjoy and rejoice , because the main person in his life did not allow him to. It is from the mother that many fears , complexes and blocks , and many women are already strongly clamped from birth.
The next reason for the occurrence of tightness in the abdomen is strong fears and difficult emotional states: loss of loved ones , conflict relationships in the family , serious disappointments in life , long-held rage , anger , stress , life threat. All this accumulates in the stomach. They can be lived through the practice of letters , Holotropic Breathwork , Vaivation.
A woman needs to learn how to relax her stomach , accept it!
Easy pregnancy and childbirth
Many women are injured during childbirth precisely because of the tension in the abdomen and hips. During childbirth, it is important to relax the stomach and all internal organs so that the paths for the child open as wide as possible , and so that it is easy for him to pass. If a woman rocked the press before giving birth , but did not stretch, there is a high risk of injury and stretch marks.
Correct flow of energy
When the stomach is relaxed, the energy rises freely , supplying the entire body of a woman , nourishing all energy centers. That is why, in many traditions, women wore loose clothing - in Russia a sundress , in India - a sari , in Asia wide skirt-trousers and tunics. In such clothes, energy not only easily enters the body , but is also enhanced due to the shape of the dome at the feet.
Deep breathing
Now most women breathe on the very surface of the lungs , breathing is not deep and it does not supply the body with oxygen to the fullest. If a woman's stomach is relaxed , then she can breathe with her stomach through her whole body. Such breathing calms , pacifies , puts thoughts in order , rejuvenates , sets energy in the body in motion , brings grace , smoothness , fluidity to movements.
Read also: Here are 12 stretching exercises to make muscle pain go away forever...
Sexuality and attraction
A soft belly is very sexy for men , because a woman is a symbol of softness , tenderness , suppleness. Strong men like soft women , not only in character , but also in appearance. Because the outside reflects the inside.
If your man insists that you have a pumped-up belly with cubes , then he likes strong, masculine women , and what he wants from you , either a leading role and equal responsibility , or he is too susceptible to the social influence of advertising. You don't need to react to it. You have to accept yourself and then others will accept you.
A soft belly does not mean being full , even a thin girl can have a relaxed soft belly , it looks very feminine , with graceful curves. It's beautiful , sexy , feminine.
A more relaxed stomach can be made: Slavic gymnastics , oriental belly dancing , this is a good activity for a woman , which will help you feel more attractive , feminine , a charmer. They also help to remove groin blocks and clamps.
What should not be done with the stomach?
- It is unfavorable to pierce the abdomen. This blocks the energy on the lower centers , leaves the upper chakras de-energized;
- It is unfavorable to wear clothes that open the groin area. There is a lot of sexual energy in this area, and if a woman demonstrates it to everyone , then she is quickly depleted.
- It is unfavorable to wear tight clothing , it forms tension in the body , and the energy moves in the body according to the masculine type , forming the masculine qualities of character.
- The abdomen should be relaxed , but not sagging!
See also: After 40, these 8 exercises should be done at least once a week ...
Top 10 exercises for the press with diastasis
Diastasis is a divergence of the rectus abdominis muscles , as a result of which it sags , becomes flabby and does not look aesthetically pleasing. In addition , and back atrophy , there is a danger of hernias , indigestion , and prolapse of the internal organs of the abdominal cavity.
What is diastasis and why does it appear?
As a rule , diastasis occurs in pregnant women as a result of an increased load on the abdominal muscles in the process of bearing a child. In rare cases, it can be caused by a genetic predisposition , weak abdominal muscles, or heavy physical exertion.
The degree of development of diastasis is determined by the width of the muscle divergence
- 1 degree - discrepancy 2-5 cm;
- Grade 2 - discrepancy 5-7 cm;
- 3 degree - discrepancy more than 7 cm.
According to the localization of the discrepancy, it is divided into 3 types
- above the navel;
- under the navel;
- mixed type ( both above and below the navel).
How to diagnose diastasis?
In order to independently diagnose diastasis , you must perform the following steps:
lie down on a hard surface;
bend your knees;
put your feet on the floor and move them as close as possible to the buttocks;
place your fingertips above and below the navel ( approximately 3-5 cm) on the midline of the torso;
Keeping your abs relaxed , lift your head and shoulders off the floor.
If you managed to find a hollow under or above the navel , then you have diastasis. The deeper this depression , the more severe your disease.
Indirectly, the divergence of the rectus abdominis muscles is indicated by back pain , an excessively wide waist , a change in the shape of the navel , as well as the presence of a large belly that does not decrease or continues to grow , despite proper nutrition and exercise.
What can not be done with diastasis?
After diastasis of the rectus abdominis muscles is detected, actions that increase intra-abdominal pressure should be avoided . Such activities include lifting weights , laughing harshly or coughing , sleeping on your stomach , slouching, and doing classic ab exercises.
See also: Hormonal gymnastics: improves appearance and heals ...
Workouts that lead to belly growth:
- lifting the body from a prone position;
- push-ups , planks and any exercises with an emphasis on the arms or elbows;
- lifting straight or bent legs from a prone or hanging position , including "bike" and "scissors";
- power twists; yoga practices , in which there is strong pressure on the midline of the abdomen;
- squats and lunges with weight; strong backbends , side bends , pull-ups;
- strength exercises using various weights; jumping.
They need to be excluded from your workouts.
Precautions for postpartum diastasis
With the divergence of the abdominal muscles after childbirth, it is necessary to pay attention not only to the exercises performed , but also to everyday physical activity.
When coughing , laughing or sneezing heavily, support the press with your hands , lightly pressing on it to avoid excessive pressure on the abdominal muscles. Do not lift heavy things over 5-6 kg.
Lift things weighing less than 5 kg with your arms bent at the elbows ( not straight!). When lifting things from the floor , instead of bending over. When rocking a baby , put on a postpartum bandage or tighten the tummy with an elastic bandage. Sleep on your side/back ( not on your chest!).
Before you get out of bed or lie down on it , roll over on your side. And get up from the “lying on your side” position. Before getting up from a chair , you need to transfer the weight to the left or right buttock , pull in the stomach. Get up mainly due to the legs without straining the press. You can push off with your hands.
Physical exercises for diastasis of the abdominal muscles
Now let's consider what needs to be done if the abdominal muscles parted after childbirth. Keep in mind that when doing exercises for diastasis after childbirth , special attention should be paid to breathing. With each breath, you can not strongly inflate the stomach. And if you are diagnosed with diastasis 2 or 3 degrees , then you should do the exercises in a bandage.
Exercise "Cat"
"Cat" is the most effective practice not only to exclude diastasis , but also to prevent spinal diseases and improve well-being in general.
Get on all fours ( keep your back straight). Spread your hands shoulder-width apart. As you exhale, draw in your stomach and arch your back like a cat. Then, while inhaling, slightly bend in the back , keeping the tummy retracted. Perform 10-15 repetitions.
retraction
Pull in your stomach as if you are trying to reach the spine with your navel. Relax him. Quickly alternate contractions and relaxations. You should get pulsating rapid movements.
Perform 5 sets per day for 100 pulsations in each set. At the same time, try not to hold your breath during the training and breathe as evenly as possible.
This breathing exercise is convenient in that it can be done in any position ( while lying down , sitting or standing) and at any time ( at work or at home watching a movie).
Kegel exercise
Tighten your perineal muscles for about 10 seconds. Relax them slowly. Do 5 repetitions , each time increasing their number to 25.
This exercise helps to strengthen the muscles of the pelvic floor and prevents the prolapse of the internal organs. Its implementation is most effective in the complex breathing practice described above.
Compressions , a technique by Julia Tapler
Lie down on the floor. Bend your knees and place your feet on the floor. Put a towel under your lower back , cross its ends at your waist and take them in your hands. Raise your head and shoulders slightly as you exhale while squeezing your waist tightly with the towel.
Hold on for a few seconds. Return to starting position. Do 10 repetitions.
The method of training the abdominal muscles , invented by American midwife Julia Tapler , aims to tighten the abdominal wall. The result is noticeable after a few weeks with regular exercise.
Exercise "Shoulder Bridge"
Lie down on the floor. Bend your knees ( feet parallel to each other slightly wider than the hips). Place your arms along your body with your palms down. As you exhale, tear your pelvis off the floor and lift it as high as possible , while pulling in your stomach , straining your abs and gluteal muscles. The back should be straight.
Return to the starting position while inhaling. Repeat 10 times. With this exercise, you can also strengthen the muscles of the lower back and pump up the gluteal muscles.
Exercise "Hundred"
Starting position: lie on your back , bend your knees , put your feet on the floor , arms along the body, palms down. As you exhale, raise your head and shoulders slightly off the floor. You can press your chin to your chest , remembering to pull in your stomach. We wait a few seconds.
On exhalation, we return to the starting position. We do 10-15 approaches. The essential difference between this exercise and the classic pumping up of the press is that we raise only the head and a little shoulders , and not the entire body , and we retract the stomach as much as possible. Thus, the load on the abdominal muscles is reduced.
Leg curl
The original position is unchanged. Alternately bend and straighten your legs. The foot should slide on the floor. The number of repetitions for each leg is 10-15 times.
Lower back stretch
We leave the starting position the same. Pull in your stomach and tilt your head to one side and your knees to the other. Hold this position for a few seconds. Next, we perform the same actions , but in mirror image , keeping the stomach retracted. For each side, do 10-15 repetitions.
Straightening the legs
We lay down on the floor. We bend our knees and raise them so that the knees are exactly above the pelvis. Hands can be spread shoulder-width apart or extended along the body. Slowly lower one leg to the floor and straighten it , sliding your foot along the floor.
Return to starting position.
Do the same steps with the other leg. Each leg - 15 repetitions.
See also: Exercises for the back: 9 exercises for the spine from Norbekov
Pulls
Get on all fours , put your hands shoulder-width apart. Stretch your right arm and left leg forward and slightly up at the same time. Freeze for a while. Return to starting position.
Repeat the same steps with your left arm and right leg. Do 10-15 sets for each side. All exercises should be performed with the abdomen drawn in. Only then it will be possible to achieve the maximum effectiveness of training.
preventive exercises. Posture
Maintaining good posture and the natural curvature of your spine is a great exercise to strengthen your transverse abdominis. Flatten your shoulder blades , lift your chest , pull in your lower abdomen.
Pull in your stomach. Throughout the day, try to keep your stomach in a retracted state. Tighten your muscles more often.
If you perform the above exercises from diastasis regularly ( at least once every 2 days), as well as preventive practices , then after 6-10 weeks you will be able to bring the abdominal muscles back to normal and regain your toned tummy.
Static ( breathing practices , stretching) and light dynamic exercises can be done already a few days after childbirth ( in the case of natural childbirth). You can increase the intensity of training 2 weeks after giving birth.
It is worth noting that this set of exercises is effective for diastasis of 1 and 2 degrees. In the case of diastasis grade 3 diastasis, it would be wiser to contact a specialist. With a muscle divergence over 10 centimeters, exercises may be ineffective , and surgery and qualified medical intervention may be required.
Save so you don't lose.
See also: Professor Neumyvakin: “Why I stopped drinking tea and advise everyone…”