Pilates and Postpartum Rectus Abdominis Repair: Gentle Activation, Avoid Over-Training
Postpartum rectus abdominis separation (more than 2 fingers) is a common problem, and blind crunches can easily aggravate the separation. Through "gentle activation of the transverse abdominis and gradual repair", Pilates helps postpartum mothers safely restore the rectus abdominis and rebuild abdominal tightness.
The basic repair movement "abdominal breathing + pelvic floor muscle linkage": lie flat with knees bent, place hands on the abdomen, inhale to bulge the abdomen, exhale to tighten the abdomen (like "tucking the navel"), and at the same time contract the pelvic floor muscles, hold for 5 seconds, 10 times per set. This movement activates the deep abdominal muscles and promotes the rectus abdominis to move closer.
The advanced movement "kneeling rectus abdominis activation": kneel, support the ground with both hands, inhale to prepare, exhale to 收腹 and arch the back (like cat pose), feel the contraction of the rectus abdominis, hold for 3 seconds, 12 times per set. Avoid excessive abdominal pressure, suitable for mothers more than 2 months postpartum.
Precautions: Only do basic breathing within 6 weeks postpartum; for separation of 2-3 fingers, avoid crunches and planks; train 3-4 times a week, 20 minutes each time. After 2 months of persistence, most mothers' rectus abdominis can recover to within 1 finger.
