To avoid DRA, it is critical to build your core strength. The transverse abdominis muscle is the deepest abdominal muscle and can provide support for muscles that have been stretched. Here are some simple, easy-at-home exercises you can follow through! Remember to breathe and engage your abdominal muscles while doing them!
1. Toe taps
- Start with lying on the back with hips and knees bent at 90 degrees. You can also place a towel or pillow under the low back area. Put your arms at your sides for support. When you exhale, engage your core muscles, and tap one toe toward the ground. Alternate legs and repeat 10 times.
2. Single leg reach
- Start with lying on the back with hips and knees bent at 90 degrees. Keep your back flat against the mat. Extend one of the legs to the ceiling while engaging the abdominal muscles and hold for 5 seconds. Return to starting position and repeat 10 times.
3. Boat Pose
- Start in a seated position with knees bent. Lean back and lift your legs while maintaining your knees bent. Hold in this semi-reclined position with arms reaching forward for 10 seconds. Repeat for 5 reps.
4. Bird Dog
- Start with a tabletop position, slowly lift a leg and opposite arm upwards while stabilizing the pelvis and tightening the core muscles. Hold for 5 seconds. Lower leg and arm down and then repeat with the opposite side.