A Gift for all Mother’s Wearing Mummy Tummy…
Mummy Tummy or Diastasis Recti is the separation of the rectus abdominis muscles (left and right muscles along the core’s midline) due to excessive-abdominal pressure, which is often developed from pregnancy.
Although we wouldn’t trade it for the world, it’s nice to feel firm. It’s healthier for our entire bodies to have a stronger core since everything is connected! Don’t get me wrong, there’s nothing wrong with wanting to look like the hot sexy mommy you are, as well.
“When you look good, you feel good. Confidence with what you’re wearing is very important. If you feel good, you will always perform your best without worrying about anything.” Maria Sharapova
Our best outfit is our bodies, because we wear them everyday! I’ll soon get to tips on how to tighten and mend DS naturally with exercises and breath. Firstly, you need to determine if you even really have DS though! Ask your physician, only they can diagnose and even write a recommendation for the best physical therapist.
Of course if you’re anything like me, you’ll want to first diagnose yourself😂 One sure tell sign, is when your innie belly button has become an outie.
Another way you can self identify DS is by a little test done lying on your back. So go ahead lay down, please. Get a pillow to support your head and make sure you’re laying on a hard but cushioned surface, AKA: a yoga mat.
Palms down by your side, take a deep breath in through your nose, now out through your mouth, focusing on the fire you’re building with your breath and awareness of your lower abs.
Now walk your feet in towards your booty, (butt, tush, hynee, whatever you want to call it😂)knees bent. Raising one hand up and bring it to the center of your belly, directly above the belly button. Push your fingers (pointed down) into your middle. Inhale through the nose, as you exhale through your mouth, press your fingers deep into the middle of your stomach. If you have DS, you’ll feel it! The deep dark endless cave of wonder leading into your gut! 😱
That’s all I know about that and I’m certainly not a doctor. Just have done this test myself and figured out I have it. I did gain 75 lbs with my son…
Any-who, let’s get to the good stuff! How to fix it! Again, not a doctor but have definitely have improved my opening through teaching aqua and barre classes 5-12 times a week over the past year. Plus, I’ve taught group exercise for 10 years now, toning always slipping its influence on all my cardio classes.
The main secrets are to stay away from enriched carbs, sugars, processed chemicals and believe it or not crunches! Don’t get too excited, I’m not saying you won’t need crunches later. Oh and eating at least one avocado a day helps too😊
Focus on making your hands the surgery needles you can stay away from by imagining closing that gap in the center of your core! Take the biggest inhales through your nose and let every speck of oxygen left in your lungs out with each exercise as you pull the outside muscles in towards each other.
In the DS floor test position after you’ve walked your feet towards that derrière palms down arms by your sides. Press those palms into the mat as you lift one knee or both knees into the chest. Now lift and place both lower arms to your lower core and prepare your surgery needle fingers. Push the separated muscles on each side of your lower abs towards the center and hold. Deep breathing as long as you can bare. Release. That’s it! Easy right? Now do 50 of them and hate me tomorrow😂 No! Please don’t do 50 if this is new to you, you’ll never read my blog again! 😂
⁃ Roll ups: starting sitting up, arms extended straight out in front of you, your back in a c-curve slowly roll, one vertebrae at a time down inhaling on the way hands go over head as you lie back on your mat. (Breath is everything here!) Using your exhale to roll up makes this exercise so much easier!) extend arms straight up then out in front as you roll back down. 8 reps to start.
⁃ U Dips: Laying flat on your back legs straight to the ceiling, dip legs slightly to the right and then trace a u in the air.
⁃ Straight leg lifts to floor for 8 reps and half way to floor for 8 reps)
⁃ Hip lifts (8 reps with hands by your sides, pushing into palms lift straight legs toes pointed to ceiling, lift the hips up off your mat and slowly lower back down.)
⁃ Criss Crosses (straight legs up cris cross feet slowly lowering legs up and down)
⁃ Single Leg Stretch (same position :Start on your back and knees in a tabletop position. Pull your abs in as you exhale, taking your belly button down toward your spine as you curl your head and shoulders up. As you curl up, extend your left leg at a 45-degree angle. The right leg remains in tabletop position with the right hand grasping the right ankle and the left hand moving to the right knee. Make sure to maintain your spine in C-curve throughout the exercise. Be sure to keep your shoulders relaxed and your abdominals engaged.
Switch legs with an inhale and exhale and then switch legs, pulling one knee towards the chest at a time. The outside hand of the bent leg is going to the ankle and the other hand moving to the inside of the knee. Exhale as you switch again, repeat 8 times to start.
Thank you for reading! From one mom to another, always remember to love yourself most so that you can love others most. Like putting on your air mask first on an airplane!