Bawdy By Chels
Performing these strength exercises 4 to 5 times a week should lead to noticeable improvements in the gap between your abdominal muscles and a reduction in pain symptoms within 6 to 8 weeks. However, if you don't observe any progress after 4 weeks, it's recommended to consult a licensed physical therapist experienced in treating diastasis.
These exercises are to help strengthen your core and lower back and help restore your abdominal muscles.
1 sessions per week
Must use App app to view and log training
Program Training
A
Pelvic Tilt
3 x 0:30
B
Glute activation bridge
3 x 1:00
C
Knee Tuck
3 x 1:00
D
Heel Slides
3 x 1:00
A
Abdominal Bracing
3 x 0:30
B
Bird Dog
3 x 1:00
C
Standing March
3 x 1:00
D
Baby Plank
3 x 0:30
A
Superman
3 x 20
B
Modified Dead Bug
3 x 1:00
C
Kneeling Glute Bridge
3 x 1:00
D
Bent Knee Side Plank
2 x 1:00
A
Modified Hip Taps
3 x 15
B
Heel Slides to Leg Lift
3 x 1:00
C
Walk out
3 x 12
D
Wall Plank
3 x 1:00
A
Standing March
3 x 1:00
B
Plank Knee Taps
3 x 1:00
C
Wall Glute Bridge
3 x 15
D
Alternating Supermans
3 x 1:00
