The following is a special post just for women from contributor Wendy Powell of MuTu System. Boys, avert your eyes until next time… Doing pelvic floor exercises is one of those things we‘re just supposed to know how to do. Midwives, health professionals, doctors and fitness instructors ask “You are doing your pelvic floor exercise aren’t […]
It’s the first of the month, so Wendy Powell is back with some fitness tips! Here she is with 5 exercises to heal diastasis. What exercises will really work to fix a Diastasis? As promised I am giving you 5 of my very favorite exercises for healing, reconnecting and restoring your core. As I explained […]
It’s October 1st which means it’s time for Inspired RD contributor Wendy Powell to talk fitness. Today she’s teaching us more about diastasis. Take it away, Wendy! First I just want to say Hi and thank-you so much to Alysa for asking me to contribute here, I’m excited to get to know you! 2 Diastasis […]
It’s Friday! Which means two days of NO driving to school and picking up from school and dropping the other kid off at school then picking the other kid up at school then running errands then driving home. Phew! Are you in the car all week too? If so, here’s a quick tip to help […]
Lie on your back with knees bent and feet flat on the floor. Raise your legs up with feet flexed. Reach your hands up and touch your toes. Slowly lower your shoulders back to the floor, keeping your legs raised. Repeat. Before performing any abdominal exercises, make sure to check your abdominal muscles for separation […]
Lie on your left side with feet extended, right foot stacked on top of the left. Bend your left elbow and place it directly beneath your left shoulder. Engaging abdominal muscles, lift your hips and knees off the mat. Hold as long as possible, then gently lower. Switch and repeat on opposite side. Modified version: […]
Lie on your back with knees bent and feet on the ground and hands behind your head. Engage your abdominal muscles and slowly lift your feet off the ground until your knees are bent at 90 degrees. Contract your abs as you raise your head and shoulders off the ground. Bring your left elbow toward […]
Lie on your back with knees bent, and extend arms down your sides with fingers pointing toward your toes. Gently exhale and stabilize your core muscles. Cross your legs at the ankles and slowly bring your legs back and up “crunching” your abdominal muscles. Inhale and slowly lower legs to starting position. Repeat. Before performing […]
Lie on your back with knees bent. Looking up to the sky, bring your head and shoulders off the ground to contract your abdominal muscles. Do not pull on your head or strain your neck. Lower back to the ground and repeat 15 times. Before performing any abdominal exercises, make sure to check your abdominal […]
Before performing any abdominal exercises, all moms should check for abdominal separation (diastasis recti). Abdominal weakness, hormonal changes, pregnancy, c-sections can all cause this separation. If you do traditional abdominal exercises (such as crunches) with a separation, those exercises will only make the diastasis worse. To do a self-check, lie on your back with your […]
Hi! I’m Alysa – dietitian, baseball wife, mom, celiac, justice advocate, and proud wearer of onion-goggles. From food & fitness to faith & family, I believe there’s inspiration to be tapped in our everyday lives. Join me! To learn more, click here.
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