Amazing simple core stretches
Click here for Simple, gentle, effective kundalini yoga class with 70yr old master Ravi Singh. W F Sun 12:30PM EST 75 minutes. If he can do it, you can do it! More DVDs, books and streaming videos for new yogis as well as more ambitious yogis on raviana.com
On your own: These are amazing simple easy short effective core exercises. 10 mins, no excuses!
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 squeeze and massage your entire belly towards the center, esp around belly button and lower, ^^^helping the two rectus abdominis strands to close*** i.e. massage and squeeze in horizontal direction, "smooth your corset". Massage around hips and on the pelvic bowl rim too, massage out the thick rolls over your groin lines and on top of your hip crests. Especially if 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 youtube
https://m.youtube.com/watch?v=4lZk89dPAy8&pp=ygUZU25hdGNoIHRoYXQgd2Fpc3QgcGlsYXRlcw%3D%3D
As you get stronger, pick harder exercise. Avoid exercises 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. There are classes too at https://compassionatekundalini.com/classes/
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 Beginner 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.
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You can dance it out: A great dance video with Peter Wang, Chinese American, doing traditional West African moves to modern music
https://youtu.be/Hr18iuW8Kz0
There are zillion free belly dance tutorial videos on youtube. You can subscribe to libraries or online classes of more famous dancers if you want. Aziza of Montreal, etc. all have them.
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You can tai chi / qi gong online:
Mantak Chia classes https://mantakchia.com/
Classes are streamed online straight from Chinese temples. Google your own. Sometimes they advertise on facebook and other places.
