Скачать или смотреть How to activate transverse abdominis - Core Fitness for Moms

There are many different cues to help you activate your transverse abdominis correctly.
The cue that you use may vary depending on if you are lying on your back, front loading or standing.
I have gone through a number of different cues for you so you can decide which is the best cue for you to use when exercising or lifting your kids.

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► This a SUPPORT video to watch before starting the Diastasis recti Workout Challenge, so you can ensure you are engaging your core correctly!
Find all of our DR workouts in this playlist:    • Diastasis recti Program - Core Fitness for...  

►TIME STAMPS:
Timestamps:
00:01 Introduction
00:10 Introducing Katrina Oakley
01:39 How to activate the transverse abdominis
01:49 Cue 1 - the kegel
03:56 Cue 2 - Pull up from the pubic bone
04:55 Cue 3 - Zipping up
06:04 Cue 4 - Bring hip bones together (or close the book)
07:16 Cue 5 - hisssing like a snake (or blowing out candles)
11:23 Cue 6 - Belly button to spine
13:52 Cue 7 - Mid TVA V-cue
14:08 Transverse abdominis function


❤️ Learn more about Diastasis recti + healing your core and Pelvic floor after baby with my FREE Blueprint to a functional core here:
https://functionalcoreblueprint.katri...

⭐FAQ's + TIPS:
► How soon can I start these exercises postpartum?
I always recommend chatting with your doctor or midwife about resuming exercise postpartum. Every body (and every pregnancy) is so different! I personally started using the 360 breathing around 2-3 weeks postpartum and then slowly started moving through the other exercises as it felt good to do so. Do not rush into it, if something doesn’t feel right then stop.

► What if I feel these moves in my lower back instead of my abs?
If you're feeling ab exercises in your lower back, that could mean you are flaring your ribs and your back and/or hip flexors are taking over the work and the moves are too advanced! I would scale back and regress the exercises as needed. Check out this video to make sure you are setting up for the exercises correctly: Postpartum Core Exercise Tip - Core Fitness for Moms - - Video 1 in the Deep Core Connection Series

►How to check for Diastasis recti at home:    • How to check for diastasis recti - Core Fi...  

► My "babies" are all grown up -- can I still do this program?
YES. These workouts are great for ALL women, regardless of whether you've had a baby (or when that baby was born).

D I S C L A I M E R
Please consult your physician before beginning any exercise regimen. By participating in this workout video, you agree to do so at your own risk.
Not every exercise is appropriate for every person. Correct execution of all exercises is imperative to prevent injury. Please consult your healthcare provider if you have questions about any exercises and if they are right for you.
You will not hold Katrina Oakley (Core Fitness for Moms) liable for any injury.