Diastasis is the separation of the rectus abdominis muscles, which can occur after pregnancy or due to poor exercise.
In this routine, the Pin Twins suggest a series of 4 exercises, each lasting 30 seconds With 15 rest in between … Through which diastasis can be reversed and avoided.
To make it, you will only need a mat. Let’s get to it!
Exercise 1. Plank
For the first exercise, you’ll have to lie face down, supporting your weight on your elbows, which should be directly below your shoulders. The back should be straight and the torso activated to avoid curves in the lower back. The gaze will remain low towards the hands to maintain this line with the rest of the back.
Exercise 2. Side plank
In this exercise, we should stand on our side, resting our right elbow and forearm on the floor. We will keep the right knee supported and the hip elevated. The opposite leg will be straight with the foot on the floor. At the end of 30 seconds, repeat on the other side.
Exercise 3. Quadruped with raised knees
With your arms straight and your knees lifted, this exercise will keep your abdomen tight to strengthen it. To do it correctly, focus on keeping your back straight.
Exercise 4. Abdominal with leg touches
For this last exercise, we will have to lie on the mat. With our back well supported and our hands under our heads, we lift our chest to tighten our abdomen. The legs should be raised at a 90 degree angle. We will alternately lower our legs, bending the knees, until they touch the floor. At the end of 30 seconds, you’ll be done with the routine!
To avoid injuries, Twins recommend performing the exercises in a controlled manner and being aware of posture and breathing.
You can find all the Pin Twins routines on ABC Bienestar or on the coaches’ profiles on YouTube and Instagram.