Join me for two diastasis recti exercise routines. Diastasis/Coning is when your Linea Alba loses it’s elasticity and can no longer hold your abdominal muscles together. This can happen to anyone, men, babies, women who have had a child and women who have not.
How to check for Diastasis: Lay flat and perform a crunch, place your hands into the the middle of your stomach and look for a bulge or coning, then place your fingers into the gap to measure the width and depth.
Level 1 Beginner. I recommend that everyone starts here. Perform every other day or 3 to 4 times a week, 16 reps for each movement and for around 4 weeks before switching to level two which i will share next week.
1. 16x Ab Glute Roll
2. 16x Single Leg Steps
3. 16x Ballet Taps
4. 6x Half Deadbugs
5. 16x Bent leg Raises
Level 2 Intermediate. I recommend that you move onto this once you have mastered the moves in level 1 without any coning. Should you notice any coning during these intermediate moves please return to beginner. Aim to do this 3 to 4 times a week or every other day.
1. 30x Full dead bugs,
2. 30x Knee Tucks,
3. 30x Reverse Plank lifts,
4. 30x Upright leg raises.
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