A holistic coach and yoga mama, Nika Karan, shares her expertise on how to get rid of "mummy tummy" (diastasis recti), a common issue many mothers face after giving birth. She explains that traditional exercises like crunches and planks may not be effective and can even make the problem worse.
Nika advises taking a step back and first checking for diastasis recti, a separation of the abdominal muscles, which can be done with a simple self-test. If the separation is more than two fingers, she recommends starting with gentle exercises to strengthen the core and pelvic floor muscles.
She then guides the audience through five simple exercises that can be done at home to help close the gap and strengthen the abdominal muscles. These exercises include:
1. Squeezing a ball with the inner thighs to engage the core muscles
2. Lifting the hips into a bridge pose while squeezing the ball
3. Dropping one heel down and lifting it up to engage the core and pelvic floor muscles
4. Moving the hips in a circular motion while on all fours
5. Strengthening the legs to support the core muscles
Nika emphasizes the importance of taking it slow, focusing on the breath, and not rushing through the exercises. She also recommends walking every day to help strengthen the muscles and close the gap.
The video concludes with Nika encouraging mothers to start these exercises at home and providing a link to her website for more information and a step-by-step program.
Here are the key facts extracted from the text:
1. Diastasis recti, also known as abdominal muscle separation, is a common condition caused by pregnancy.
2. Diastasis recti occurs when the abdominal muscles separate due to intra-abdominal pressure during pregnancy.
3. The condition can cause a "mummy tummy" or a soft, saggy stomach.
4. Traditional exercises like crunches and planks may not be effective in getting rid of a "mummy tummy" if diastasis recti is present.
5. To check for diastasis recti, lie on your back, bend your knees, and lift your head, then use your fingers to measure the gap between your abdominal muscles.
6. If the gap is more than two fingers wide, it's recommended to start with simple exercises to strengthen the core and pelvic floor muscles.
7. The exercises can help close the gap and improve posture and pelvic floor strength.
8. Walking every day can also help strengthen the muscles and close the gap.
9. The exercises can be effective even for moms who have given birth more than six years ago.
10. Nika Karan, a holistic coach, offers a step-by-step program on her website to help moms get rid of their "mummy tummies".
11. The program includes simple exercises that can be done at home and progresses to more advanced ones.
12. The exercises can be done in just 10-15 minutes a day.
13. It's essential to focus on breathing and engage the core and pelvic floor muscles while doing the exercises.
14. The exercises can help improve posture, strengthen the pelvic floor, and close the gap in the abdominal muscles.
15. Diastasis recti is a common condition that affects almost 10% of women, usually after pregnancy.