Revealing how to strengthen your 'abs' after childbirth... Can it be done with three simple steps?

"After giving birth, the ribs that were closed open up, and the rectus abdominis muscles also separate, making it difficult to engage the abdominal muscles properly," she said. "So, I practiced breathing and exercises to close the rectus abdominis separation." Additionally, Kim Yoon-ji mentioned, "The first exercise I practiced was walking," and "Walking was the most helpful in rebuilding abdominal strength." At the end of the video, she recommended, "Since the effects are good, I suggest practicing a little every day." She demonstrated walking and cat-cow movements based on diaphragmatic breathing.

◇Rectus abdominis diastasis, occurs due to inability to contract the abdominal muscles after childbirth

Diastasis recti refers to the widened space between the right and left abdominal muscles. It occurs when, after pregnancy and childbirth, the rectus abdominis muscles fail to contract properly and the gap between them remains stretched. Normally, a woman's abdomen does not immediately return to its pre-pregnancy state after childbirth, but it gradually recovers within about a month. However, if the abdomen remains enlarged after a month, diastasis recti may be suspected. It can cause back pain, indigestion, constipation, and in severe cases, difficulty moving or hernias. To recover, strengthening exercises for the abdominal muscles tailored to one's body condition during pregnancy or postpartum can be helpful.

Diaphragmatic breathing = Diaphragmatic breathing is a method of deep and slow breathing that involves moving the abdominal muscles to maximize the use of the diaphragm. By significantly expanding and contracting the diaphragm vertically, it allows for sufficient oxygen intake, making breathing smooth and deep. When practicing diaphragmatic breathing, the upper abdomen swells as you inhale, and the abdominal muscles contract as you exhale. It activates metabolism more than thoracic breathing, consuming more calories and reducing body fat. During diaphragmatic breathing, repeated large expansions and contractions of the diaphragm allow a large amount of oxygen to enter and facilitate the removal of carbon dioxide, which can also improve cardiopulmonary function.

Walking = Walking, the simplest form of exercise, helps burn body fat and maintain or lose weight. In particular, doing aerobic exercise like walking on an empty stomach enhances weight loss effects. During exercise, carbohydrates and fats are burned together, but on an empty stomach, carbohydrate levels are low, so the body mainly burns body fat. Aerobic exercise is also effective in reducing swelling. When running or walking, the soles of the feet are stimulated, and muscles quickly relax and contract, promoting smooth blood circulation. According to a study by the University of Otago in New Zealand, light walking can also lower blood sugar levels.

▷Cat Cow Movement = The Cat Cow movement begins in a quadruped position with knees and palms on the ground. At this time, the knees and pelvis, wrists, elbows, and shoulders should be perpendicular to the ground. Slowly breathe in and lift your gaze toward the ceiling. Raise your back as if connecting your tailbone to the crown of your head. Both your chest and hips should lift upward. Then, exhale and round your body in the order of neck, back, waist, and pelvis. Repeat this movement for 30 seconds. Afterwards, bring your heels together, push your hands forward, and lower your shoulders. Keep your back of the hands elevated so they do not touch the floor, and straighten your fingers. Women who experience wrist pain after childbirth should avoid this exercise.

Source: Health Chosun