First, keep a balanced diet.

In fact, postpartum rectus abdominis separation can heal itself, but why is the stomach still loose? This is because the fat accumulated under the skin is cheating. Through a balanced diet, we can achieve the goal of slimming and losing weight, and also accelerate the self-healing of rectus abdominis separation.

Second, strengthen the training of rectus abdominis.

If you want to further improve the separation of rectus abdominis, of course, you can't do without relevant training. There are many training methods to improve the separation of rectus abdominis. Under normal circumstances, as long as the lochia is exhausted, you can start to resume exercise. The mother of caesarean section suggests waiting for 3 months.

Third, surgical repair.

Focus! If there is still no improvement after conservative treatment such as losing weight and strengthening rectus abdominis training, and the rectus abdominis is seriously separated, you can go to the hospital and ask a professional doctor to consider whether surgery is needed.

The rectus abdominis can be trained by separating three fingers.

Exercise 1: Stand and tuck in.

1, stand against the wall, maintain a neutral posture, stick the back of the head, back and buttocks to the wall, and keep your feet about 30cm away from the wall.

2, inspiratory preparation, expiratory waist against the wall, inspiratory reduction.

3. 10- 15 times, 2-3 times.

Note: Don't push the wall with your arms, move your body close to the wall actively, try to close your abdomen, and imagine your navel close to the wall.

Exercise 2: Kneel and abdomen.

1, kneeling position at four o'clock, with the four joints of shoulder, wrist, knee and hip vertical and the spine neutral.

2. Inhale the lower abdomen to relax, and forcibly adduce when exhaling.

3. 10- 15 times, 2-3 times.

Note: The spine is always neutral, and only the abdomen is active. Imagine sucking your navel to your lumbar spine.

Exercise 3: Kneel down and stretch your legs.

1, continue to kneel at four o'clock and breathe in.

2. When exhaling, slowly stretch your right leg backwards, inhale and exhale slowly.

3, 4-6 times, 2-3 times per leg.

Note: Keeping a neutral posture is like putting a book on your pelvis, so you can't keep it closed.

Exercise 4: Lie on your back and lift your legs.

1, lie on your back, chin slightly retracted, hold the front side of your right calf with your hands, and press the mat with your lumbar vertebrae.

2. Prepare to inhale and stare at the distance with your right leg when exhaling.

3, 6-8 times as a group, each leg 2-3 groups.

Note: when holding the leg, press it to the chest as much as possible to help the lumbar spine press it to the mat, and stretch the other leg as much as possible, while keeping the lumbar spine from lifting.

Exercise 5: Plate Support

1, prone, elbow joint perpendicular to shoulder joint, knee joint supporting the ground, upper body parallel to the ground.

2. If the strength permits, the knee joint can be lifted and completely supported by a flat plate. The holding time can be gradually extended.

3. Keep your body stable for one minute.

Note: tighten the abdomen, do not collapse the waist and shoulders, and press the cushion hard with the elbow joint.