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Beginner Ab Workout Without Crunches - Postpartum Ab Exercises - Diastasis Recti Safe Workout
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Sculpt and strengthen your abs at home with this awesome 15-minute workout. Ab exercises simple enough for beginners, but at an intensity that everyone will feel. The best part is all the moves are safe for diastasis recti as there are no crunches, sit-ups, or front planks.
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I'm stoked to introduce our all-new workout plan - "THE MOMMY TUMMY FIX". A 12-phase system designed specifically to flatten your stomach and heal the diastasis recti condition. This is the same exercise progression I take my patients through in my physical therapy clinic and the same one my wife used to achieve her amazing results.
===============================================
As a doctor of physical therapy, low back pain, core weakness, and postpartum core issues are some of the most-common referrals I receive. Fortunately, there's a lot that the right exercises can do for each of these conditions and today I want to share them with you.
Now when we talk about our "abs" there are actually four muscles that make up the abdominal wall. With so many of our workouts there is so much time and emphasis placed on working only one of these muscles (the rectus abdominis) that oftentimes the others get neglected.
The rectus abdominis is the abdominal muscle that goes from the bottom of your rib cabe to the top of your pelvis. It's primarily active in motions introducing trunk flexion including sit ups, crunches, and planks.
While this is a good muscle to tone and strengthen, there are actually better, more functional muscles we can train that will yield more results, both functionally as well as aesthetically.
To achieve a strong, tight core, the muscle you should be primarily focused on is the transverse abdominis. This is your deepest abdominal layer. It originates on your back and wraps all the way your abdominal wall to connect right under that rectus abdominis. I often refer to this muscle as the "corset muscle" or "waist trainer" muscle as when you activate it your stomach and core "draws in" tighter.
In this workout I'm sharing with you 7 of my favorite exercises that are designed primarily to activate this transverse muscle, pull your stomach in tighter, and help you achieve a toned, strong look.
FOR THIS AB WORKOUT:
You'll perform 7 exercises total. The workout is an interval format with only one rest period. You'll perform each exercise for 60 seconds before you move on immediately to the next. After one round of each of the seven ab exercises you'll get a 60-second rest period, but then we'll jump right back in for one more set of each.
No equipment is necessary; simply get down on the floor and hit play above to follow along with my wife and I as we run you through this awesome ab workout!
IS THIS WORKOUT SAFE FOR PEOPLE WITH DIASTASIS RECTI?
Absolutely!
Diastasis recti is a condition in which your anterior abdominal muscle (your rectus abdominis) is stretched and even torn down the middle. Most often this happens with pregnancies (the growing child puts a lot of stress on the connective tissue that holds this muscle together), increased abdominal weight, babies (some children are born with a diastasis due to incomplete development of this area), and increased abdominal strain.
HOME TEST FOR DR
If you do have a diastasis recti, there are a few exercises you should avoid while it heals. Basically I tell people we have to increase strength and muscle activation in the RIGHT muscles while giving the torn/stressed out muscle a chance to heal.
DO'S AND DON'TS OF EXERCISING WITH DR
I hope you guys enjoy this workout! My wife and I enjoyed putting it together for you and I know it will not only help flatten your stomach but help with your postpartum abs and diastasis recti as well.
BE SURE TO FOLLOW TONE AND TIGHTEN ON SOCIAL MEDIA
===============================================
I'm stoked to introduce our all-new workout plan - "THE MOMMY TUMMY FIX". A 12-phase system designed specifically to flatten your stomach and heal the diastasis recti condition. This is the same exercise progression I take my patients through in my physical therapy clinic and the same one my wife used to achieve her amazing results.
===============================================
As a doctor of physical therapy, low back pain, core weakness, and postpartum core issues are some of the most-common referrals I receive. Fortunately, there's a lot that the right exercises can do for each of these conditions and today I want to share them with you.
Now when we talk about our "abs" there are actually four muscles that make up the abdominal wall. With so many of our workouts there is so much time and emphasis placed on working only one of these muscles (the rectus abdominis) that oftentimes the others get neglected.
The rectus abdominis is the abdominal muscle that goes from the bottom of your rib cabe to the top of your pelvis. It's primarily active in motions introducing trunk flexion including sit ups, crunches, and planks.
While this is a good muscle to tone and strengthen, there are actually better, more functional muscles we can train that will yield more results, both functionally as well as aesthetically.
To achieve a strong, tight core, the muscle you should be primarily focused on is the transverse abdominis. This is your deepest abdominal layer. It originates on your back and wraps all the way your abdominal wall to connect right under that rectus abdominis. I often refer to this muscle as the "corset muscle" or "waist trainer" muscle as when you activate it your stomach and core "draws in" tighter.
In this workout I'm sharing with you 7 of my favorite exercises that are designed primarily to activate this transverse muscle, pull your stomach in tighter, and help you achieve a toned, strong look.
FOR THIS AB WORKOUT:
You'll perform 7 exercises total. The workout is an interval format with only one rest period. You'll perform each exercise for 60 seconds before you move on immediately to the next. After one round of each of the seven ab exercises you'll get a 60-second rest period, but then we'll jump right back in for one more set of each.
No equipment is necessary; simply get down on the floor and hit play above to follow along with my wife and I as we run you through this awesome ab workout!
IS THIS WORKOUT SAFE FOR PEOPLE WITH DIASTASIS RECTI?
Absolutely!
Diastasis recti is a condition in which your anterior abdominal muscle (your rectus abdominis) is stretched and even torn down the middle. Most often this happens with pregnancies (the growing child puts a lot of stress on the connective tissue that holds this muscle together), increased abdominal weight, babies (some children are born with a diastasis due to incomplete development of this area), and increased abdominal strain.
HOME TEST FOR DR
If you do have a diastasis recti, there are a few exercises you should avoid while it heals. Basically I tell people we have to increase strength and muscle activation in the RIGHT muscles while giving the torn/stressed out muscle a chance to heal.
DO'S AND DON'TS OF EXERCISING WITH DR
I hope you guys enjoy this workout! My wife and I enjoyed putting it together for you and I know it will not only help flatten your stomach but help with your postpartum abs and diastasis recti as well.
BE SURE TO FOLLOW TONE AND TIGHTEN ON SOCIAL MEDIA
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