Core Strengthening: At-Home Routine To Restore Your Abs And Get Rid Of Diastasis Recti (Mummy Tummy)

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Diastasis recti is a post-pregnancy condition when the abdominal muscles get separated. It’s also known as mummy tummy.

In case you’ve torn your abdominal muscles and your belly looks like a pouch in the lower body, you can choose the at-home exercise restoring way to repair the connective tissue between the abdominal muscles.

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At least, this is what I’ve done after I gave birth 2 years ago to my beautiful daughter. I end-up with an ugly pouch which I was hiding in my high-waist jeans, until I started the below routine which restored the connective tissue between my abdominal muscles, shaping beautifully my six-packs.
Honestly, I didn’t even know this was possible!

1. Pelvic Tilt

Image Credits: Pelvic Tilt

  • Lie down on a mat with your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and rotate your hip up toward your face.
  • Engage your core by tilting your pelvis up so that your entire back, till your tailbone, is against the floor.
  • Hold this pose for a second and then relax.
  • Repeat this 10 times.

2. Heel Slide

Image Credits: Heel Slide

  • Lie down on a mat. Keep your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and toes pointing up. This is the starting position.
  • Slide your right heel and straighten your right leg.
  • Hold the pose for a moment and then slide your heel back to the starting position.
  • Repeat 10 times.
  • Do the same exercise with your left leg.

3. Heel Slide Circles

Image Credits: Heel Slide Circles

  • Lie down on a mat with your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and your spine in a neutral position. This is the starting position.
  • Slide your right heel and straighten your right leg.
  • Make a “scooping” motion with your leg by lifting your heel off the floor, flexing your knee, and then placing your foot back in the starting position.
  • Repeat the move 10 times before switching legs.

4. Bent Knee Raise

Image Credits: Bent Knee Raise

  • Lie down on a mat and keep your knees flexed, and feet flat on the floor. Keep your hands by your side, palms facing the ceiling, and your spine in the neutral position. This is the starting position.
  • Keeping your knees flexed, lift your right leg off the floor and then bring it back to the starting position.
  • Do this 10 times before switching legs.

5. Pelvic Pillow Squeeze

Image Credits: Pelvic Pillow Squeeze

  • Lie down on your back. Keep your knees flexed, feet flat on the floor, hands by your side, and palms facing up.
  • Place a pillow between your legs, and keep your spine in the neutral position.
  • Press your knees together and squeeze the pillow. Hold this pose for 3 seconds. Relax.
  • Repeat 10 times.

6. Slightly Hyperextended Bridge

Image Credits: Slightly Hyperextended Bridge

  • Lie down on your back, flex your knees, and keep your feet and palms flat on the floor.
  • Push your pelvis down so that your lower back is against the floor. This is the starting position.
  • Exhale, squeeze your glutes, and lift your hips toward the ceiling. Lift your core a little higher than the regular bridge exercise.
  • Hold this pose for 3 seconds and then slowly lower your back to the floor.

7. Lying Overhead Reach

Image Credits: Lying Overhead Reach

  • Lie down on your back, flex your knees, and keep your feet and palms flat on the floor.
  • Push your pelvis down so that your lower back is against the floor. This is the starting position.
  • Keeping your arms extended, lift them off the floor, above your head, and bring them almost all the way to the ground.
  • Pause for a second and bring your arms back down slowly to the starting position.

8. Knee To Chest

Image Credits: Knee To Chest

  • Lie down on your back. Flex your knees, and keep your feet and palms flat on the floor.
  • Push your pelvis down so that your lower back is against the floor. This is the starting position.
  • Lift your right leg off the floor and bring your right knee close to your chest.
  • Bring it back to the starting position slowly.
  • Lift your left leg off the floor and bring your left knee close to your chest.

9. Abduction With Core Activation

Image Credits: Abduction With Core Activation

  • Lie down on your back, flex your knees, and keep your feet flat on the mat.
  • Take a resistance band and place it just above your knees. This is the starting position.
  • Exhale, engage your core, pull your knees apart, and then bring them back to the starting position. Inhale as you bring your knees back.

10. Alternating Leg Circles

Image Credits: Alternating Leg Circles

  • Lie down on a mat, keep your legs together, palms flat on the floor, and look up at the ceiling.
  • Lift both your legs and flex your knees. This is your starting position.
  • Straighten your right leg and draw two small imaginary circles with it.
  • Flex your right knee and bring it back to the starting position.
  • Do the same with your left leg.

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