Posts Tagged ‘post baby training’

Abdominal Separation

Thursday, July 8th, 2010

Hey All,

Ok, today’s post is inspired by the fact that ALL of friend’s have had or are having kids, so I have decided to do up a little post for all the new or new to be mothers out there…

Checking for Separated Muscles

It is very easy to determine whether you have separated abdominal muscles.

•Lie on your back with your knees bent and your feet flat on the floor.

•Slowly raise your head and shoulders off the ground. This should cause your abdominal muscles to tighten.

•Place your index and middle fingers just below your belly button.

•Press into your abdomen with your fingers. You should feel a soft gap between two hard muscles.

•Measure the space of the gap using your fingers. If the gap is greater than two finger widths, you may be suffering from separated muscles.

Exercises to Treat Those Muscles

•Lie on your back with your knees bent and feet flat on the floor. Work to bring your navel as close as possible to your spine, so it looks as if your stomach is “caving in”. Hold this for a minute or two, while continuing to relax and breathe. You hold it that way as tight as possible for 10 seconds or as soon as you need to get some air in ! You do that exercice ten times in different positions : on all fours, standing up with your arms pushing in front of you as if you had an imaginary wall in front of you,, kneeling and slightly leaning forward, etc.

•Lie on your back with your knees bent and feet flat on the floor. Place both of your hands on your abdomen, fingers pointing towards your pelvis. Exhale and lift your head off of the floor, while pressing down with your fingers.

•Lie on your back with your knees bent and feet flat on the floor. Exhale and extend one leg out in front of you. Wait for your abdomen to contract, and then inhale and place your leg back on the floor. Alternate legs.

•Wrap a long towel around your stomach with the ends in front of your abdomen. Do a crunch. As you raise your shoulders and head off of the ground, pull the ends of the towel towards one another.

Before you start any exercise regime, be sure to get clearance from your Doctor.

my two treasures

my two treasures

Scott Williams

Succeed Personal Training