Core, core, core!
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Many of you have asked me about daily #diastasisrecti repair moves to do.
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These are some of my favs for DR & for anyone who needs/wants to really strengthen their transverse abdominals and core:
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▪️Pelvic tilts—focus on moving the pelvis and engaging the pelvic floor muscles while keeping the upper body and ribs quiet. 10-12 reps
▪️Heel slides—slide one heel long as you keep the hips level and core engaged. 10-12 each side
▪️Marching—lift one knee to tabletop at a time from the core, really concentrate on lifting the leg from the abs not the quads. Relax the back ribs in the floor and keep the upper body quiet. 10-12 reps
▪️Heel taps—lift both legs to table top and slowly drop one heel towards the floor without letting the lower body arch off the mat or the ribs splay open. 10-12 reps
▪️Isometric hold—press your hands in to your knees until your arms are straight at the same time press your knees back in to your hands energetically. This will activate your entire core. Hold 60 seconds repeat 2 more time.
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Give it a go and let me know if you ever have any questions! Happy Friday!!!
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Outfit @michi_ny Resort 19 Collection