|One of my 1st runs with the stroller... Want a workout?!|
I incorporated these exercises while pregnant to maintain my core strength and minimize diastasis rectus. I was able to resumed these exercises within 3 days post partum (consult with your physician post c-section). I was able to return to running 1 month post partum. The best news of all, I didn't have the dreaded diastasis rectus.
Here are the basic exercise to engage the transverse abdominals. I know where are the 3D exercises? There is a time for 3D functional exercises. To activate the TrA will allow the 3D exercises to work better.
|Feel the TrA on the inside of the pelvic bone|
To best place to feel the transverse abdominals contraction is right to the inside of the pelvic bones at the bony marker called anterior superior iliac spine (ASIS). To contract the TrA imagine those bones coming together. Another cue is to pretend to put on a pair of pants that are just slightly too small.
Marches - Lay on your back with knees bent. Tighten your TrA. Lift one leg up while keeping your abs contracted. Return to resting position and switch sides. Key is to not let pelvis down towards ground. 3 sets of 10.
Fall outs - Lay on your back with knees bent. Tighten your TrA. Let one knee fall to the side, then return to neutral. Alternate legs. perform 3 sets of 10.
Bridges - Lay on your back with knees bent. Tighten your lower abs. Weight shifted towards the forefoot ( heels remain on the ground) Lift pelvis off the ground. Hold 10 seconds perform 10- 15 times.
Heel slides - Lay on your back with knees bent. Tighten your lower abs. Slide one leg straight and return to neutral. Alternate legs. 1-2 sets of 15. Start with sliding your heel on the ground then progress to keeping the leg up.
Performing exercises with intent and control will lay the foundation for proper mechanics while running. Good activation of theTrA muscles will minimize injury for not only your back but also your legs.
Let's get the transverse abdominals activated!