DIASTASIS RECTI EXERCISES TO REPAIR AB SEPARATION | CARLY ROWENA
164.2 هزار بار بازدید -
4 سال پیش
-
Join me for two diastasis
Join me for two diastasis recti exercise routines. Diastasis/Coning is when your Linea Alba loses it's elasticity and can no longer hold your abdominal muscles together. This can happen to anyone, men, babies, women who have had a child and women who have not.
How to check for Diastasis: Lay flat and perform a crunch, place your hands into the the middle of your stomach and look for a bulge or coning, then place your fingers into the gap to measure the width and depth.
Level 1 Beginner. I recommend that everyone starts here. Perform every other day or 3 to 4 times a week, 16 reps for each movement and for around 4 weeks before switching to level two which i will share next week.
1. 16x Ab Glute Roll
2. 16x Single Leg Steps
3. 16x Ballet Taps
4. 6x Half Deadbugs
5. 16x Bent leg Raises
Level 2 Intermediate. I recommend that you move onto this once you have mastered the moves in level 1 without any coning. Should you notice any coning during these intermediate moves please return to beginner. Aim to do this 3 to 4 times a week or every other day.
1. 30x Full dead bugs,
2. 30x Knee Tucks,
3. 30x Reverse Plank lifts,
4. 30x Upright leg raises.
Want me to be your Personal Trainer? Join me on Zoom for weekly workout classes and sweat with me face to face! https://www.carlyrowena.com/zoom
Sign up to my FREE Newsletter to be the first to know about my next Retreat, meet-ups and weekly Zoom classes: https://www.carlyrowena.com/subscribe
Join my private Facebook Group: https://www.facebook.com/groups/14585...
Try my Workout Cards: https://carlyrowenashop.com
------------------------------------------
How to subscribe and hit notification bell:
Click SUBSCRIBE.
Click on bell icon.
That's it, thank you so much!
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My POBox:
Carly Rowena
CrossFit Spitfire
8 Caston Industrial Estate,
Salhouse Road,
Norwich
NR7 9AQ
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For all business Inquiries please email: [email protected]
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Instagram: @carlyrowena
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Camera: Canon G7X or Canon 5D Mark III
Editing Software: Final Cut Pro X
Thumbnail Editing: Canva
----------------------------------------------------------------------------------
*Disclaimer: Everything mentioned in this video is something I have spent my own money on and adore, if not, or it's sponsored by a brand I love then i'll always pop it below and in the description above.
How to check for Diastasis: Lay flat and perform a crunch, place your hands into the the middle of your stomach and look for a bulge or coning, then place your fingers into the gap to measure the width and depth.
Level 1 Beginner. I recommend that everyone starts here. Perform every other day or 3 to 4 times a week, 16 reps for each movement and for around 4 weeks before switching to level two which i will share next week.
1. 16x Ab Glute Roll
2. 16x Single Leg Steps
3. 16x Ballet Taps
4. 6x Half Deadbugs
5. 16x Bent leg Raises
Level 2 Intermediate. I recommend that you move onto this once you have mastered the moves in level 1 without any coning. Should you notice any coning during these intermediate moves please return to beginner. Aim to do this 3 to 4 times a week or every other day.
1. 30x Full dead bugs,
2. 30x Knee Tucks,
3. 30x Reverse Plank lifts,
4. 30x Upright leg raises.
Want me to be your Personal Trainer? Join me on Zoom for weekly workout classes and sweat with me face to face! https://www.carlyrowena.com/zoom
Sign up to my FREE Newsletter to be the first to know about my next Retreat, meet-ups and weekly Zoom classes: https://www.carlyrowena.com/subscribe
Join my private Facebook Group: https://www.facebook.com/groups/14585...
Try my Workout Cards: https://carlyrowenashop.com
------------------------------------------
How to subscribe and hit notification bell:
Click SUBSCRIBE.
Click on bell icon.
That's it, thank you so much!
My POBox:
Carly Rowena
CrossFit Spitfire
8 Caston Industrial Estate,
Salhouse Road,
Norwich
NR7 9AQ
For all business Inquiries please email: [email protected]
Instagram: @carlyrowena
Camera: Canon G7X or Canon 5D Mark III
Editing Software: Final Cut Pro X
Thumbnail Editing: Canva
*Disclaimer: Everything mentioned in this video is something I have spent my own money on and adore, if not, or it's sponsored by a brand I love then i'll always pop it below and in the description above.
4 سال پیش
در تاریخ 1399/03/17 منتشر شده
است.
164,200
بـار بازدید شده