Many women struggle with abdominal muscle separation after childbirth. While conventional ab exercises are not recommended, if your gap remains wider than two fingers wide 6 months postpartum, try these exercises to strengthen your core and close it naturally.
1. Staggered squats
Start in a wide leg stance with your arms straight above you. Perform a squat, stopping once or twice before you reach parallel. Return to start and repeat.
2. Overhead surrender
Start on both knees holding a weight above your head. Get up one leg at a time until you are standing then get down one knee at a time. Repeat.
3. Weighted hip thrust
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Lie on your back with your feet flat on the floor and a weight placed across your hips. Lift your hips towards the ceiling until your body is in a straight line from shoulders to knees then lower and repeat.
4. Side plank
Lie on your side with one knee and one elbow resting on the ground. The other arm should be pointing to the ceiling and the upper leg resting on the ground. Raise your hips to the ceiling and lower. Repeat.