Amazing simple core exercises
These are amazing simple easy short effective core exercises
The basic is 10 min hold.
Http://boxrox.com/do-this-every-day-for-a-flat-lower-belly
https://www.npr.org/sections/health-shots/2017/08/07/541204499/flattening-the-mummy-tummy-with-1-exercise-10-minutes-a-day
The gentle stretches:
https://www.stylecraze.com/articles/exercises-to-treat-diastasis-recti/#:~:text=Diastasis%20recti%20is%20a%20condition,can%20help%20reduce%20the%20gap.
As you get stronger, add "dog on hydrant" and
https://www.gethealthyutv.com/video/10-minute-diastasis-recti-exercises-016111/
When you get stronger, modify exercise 1 in this way: as you exhale, with your hands sqeeze and massage your entire belly towards the center, esp around belly button and lower, ^^^helping the two rectus abdominis strands to close*** ie massage and squeeze in horizontal direction, "smooth your corset". Massage around hips and on the pelvic bowl rim too. Esp you had problems a long time, core muscles probably have knots preventing stronger core. Wiggley dance is a very fast help here
Snatch that waist pilates workout on youtubr
https://m.youtube.com/watch?v=4lZk89dPAy8&pp=ygUZU25hdGNoIHRoYXQgd2Fpc3QgcGlsYXRlcw%3D%3D
As you get stronger, pick harder exercise. Avoid excercises from "diastasis recti forbidden list"
Also squeeze with your hands and massage your belly towards the belly button, esp up from the pubic bone
NEXT STEP: after a few months you will get stronger so move on to Kundalini Yoga by Ravi Singh and Ana Bret
Http://raviana.com
Currently ending http://raviana-yogastreams.com
. There are videos you can stream or buy, or books. I recommend video first, to learn.
A great dance video with Peter Wang, Chinese American, doing traditional West African moves to modern music
https://youtu.be/Hr18iuW8Kz0
Kundalini Yoga uses breath and movement, you will get strength, flexibility and cardio, in about 20-30 mins.
They have different routines/sets. Every time you practice, DO ONLY ONE ROUTINE.
At first, do one of their Beginer sets,
When you get stronger and more familiar, do ONE of their core routines Navel Power, Bliss Hips, O my Healthy Back
And pick what else you need - free and flexible, digestive power, sugar blues, hormones, etc.
Every time you practice, pick ONE routine. Every few days, pick a different routine. You might want to stick to one routine for a while or even forever but do make sure you change the warmup or warmdown and also do different routines sometimes, to make sure your body is balanced
