Postpartum rectus abdominis separation is a problem faced by many parturients, which easily leads to discomfort symptoms such as low back pain. In order to help pregnant women rebuild their beautiful abdomen, we provide you with a step-by-step training plan.

abdominal respiration

Abdominal breathing can not only activate rectus abdominis, but also awaken deep muscles. Lie on your back, step on the ground with your feet, inhale through your nose, exhale through your mouth, and when you exhale, your mouth shrinks into a fish mouth. When inhaling, the stomach expands to the maximum extent, and when exhaling, it slowly retracts. Spend 10- 15 minutes every day to easily reshape the abdominal lines.

Abdominal breathing under tightening condition

Abdominal breathing under tension can exercise deep core muscles and make you more powerful. Lie on your back with your feet together and your hands on your chest or behind your head. Inhale through the nose and exhale through the mouth. When exhaling, head and shoulders lean back, and when inhaling, stretch forward. Keep the neck and spine stable.

Side-lying leg lift

Lying on your side and lifting your legs can exercise your lateral abdominal muscles and make you more symmetrical. Lie on your side with your upper arm supported behind your head and your forearm supported in front of your body. Lift the thigh for a few seconds, then lift the calf. Repeat this process and feel the tension of abdominal muscles.