Postpartum belly won't budge? You're doing abs wrong #coresecrets #recovery

Postpartum belly won't budge? You're doing abs wrong #coresecrets #recovery

📝 Struggling with that stubborn belly pooch after pregnancy? 👶 This routine specifically targets **diastasis recti** (abdominal separation) — the #1 reason new moms can't flatten their tummy no matter how much they diet or exercise.

**What this routine targets:**
✅ Diastasis recti — abdominal wall separation
✅ Intra-abdominal pressure release
✅ Deep core activation (transverse abdominis)
✅ Pelvic floor coordination
✅ Lower belly pooch reduction

**Moves shown in this video:**

🔹 **Glute Bridge** — Engages posterior chain while keeping intra-abdominal pressure low. Activates glutes without straining the separated abs. Hold at the top, breathe out on the lift.
🔹 **Dead Bug Variation / Leg Raise** — Lying flat, extend one or both legs upward. Focuses on transverse abdominis engagement — the deep corset muscle that holds the belly in.
🔹 **Hollow Body Hold Progression** — Builds abdominal tension safely without crunching or sit-up motions that worsen diastasis.

⚠️ **C-Section Safety Guide:**

- **0–6 weeks postpartum:** Rest only. No exercise.
- **6–12 weeks:** Gentle breathing exercises and pelvic floor activation. Consult your OB/GYN first.
- **12+ weeks (C-section cleared):** Begin this routine with bodyweight only, at low reps. Listen to your body.
- **Always avoid:** Traditional crunches, sit-ups, or heavy lifting until diastasis is healed.

💡 **Diastasis Recti 101:** During pregnancy, the growing uterus stretches the linea alba (connective tissue between abs). After birth, this gap must close properly before doing any direct ab work. These movements use **intra-abdominal pressure management** to safely reconnect the core.

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💎 — Pinned Comment

📌 **ANSWER TO THE TOP QUESTION — "How long after a C-section can I start?"**

🔴 **0–6 weeks:** Zero exercise. Heal only.
🟡 **6–12 weeks:** Diaphragmatic breathing + pelvic floor only (no movement yet).
🟢 **12+ weeks:** If cleared by your doctor, start with this routine at half reps, no added resistance.

**How to know if you have diastasis recti:**
Lie on your back, knees bent. Lift your head slightly. Press fingers just above your belly button — if you feel a gap wider than 2 fingers, you likely have DR. See a women's health physio for a proper assessment.

⚠️ **Avoid until healed:** Crunches, sit-ups, Pilates 100s, heavy deadlifts, anything that causes your belly to "dome" or "cone" outward.

💬 Drop "🤱" if you're a postpartum mama working on healing your core!

Видео Postpartum belly won't budge? You're doing abs wrong #coresecrets #recovery канала XTREME FITNESS