Under normal circumstances, mothers whose rectus abdominis separation width is between two fingers and three fingers can train rectus abdominis through the following actions:
Hip bridge exercise:
1, lie flat with your legs bent 90? , pay attention to knee spacing and hip width;
2. Put your hands flat on your sides;
3. Slowly lift your hips so that your knees and head are in a straight line;
4. Keep the hip lift for a few seconds, and then slowly lie back;
5. Practice 15~20 minutes every day.
Flat bracket:
1, lie on a flat place;
2. Make the elbow joint perpendicular to the ground and shoulders to support the upper body;
3. Lift the knee joint off the ground and keep this position for about one minute;
4, pay attention to the shoulders and waist can not collapse, while tightening the abdomen.
Kneeling posture and abdomen:
1. Kneel in a flat place, then keep your arms and thighs perpendicular to the ground and keep your spine in a neutral position;
2. Relax the lower abdomen when inhaling, and forcibly contract the lower abdomen when exhaling, paying attention to only moving the abdomen;
3, 10- 15 times as a group, 2-3 groups a day.
The above is the exercise method of rectus abdominis. If mothers want to try it, it is recommended to consult a doctor or under the guidance of professionals to avoid aggravating the separation of rectus abdominis with wrong movements. In addition, mothers should be able to lose weight by adjusting their diet, such as eating less high-fat foods and eating more high-protein foods, fruits and vegetables, which can accelerate the recovery of rectus abdominis.