Congratulations! You’ve just welcome a shiny new human onto planet earth and that is really amazing. You’ve spent nine months growing another living being and now you will be taking care of said being for next 18 years or so.
After giving birth and especially after multiple births many moms notice that their abs start to separate. This is particularly problematic because you can do thousands of sit ups or crunches and not get those to cooperate.
If you are one of the many moms out there having this problem, then please try my modified dead bug routine.
I modified this from the traditional dead bug routine.
I don’t have any pictures yet but we will have some soon.
Dr. Crowley’s Modified Dead Bug Progression
Phase 1
Lay flat on your back with your arms flat by your sides and knees bent, feet flat on the floor
Raise one knee keeping a 90-90 bend at the hip and knee, as you do so, tighten your abdominal muscles as if bracing
Hold for 30 seconds
Bring that foot back to the floor and raise the opposite knee, brace the abdominals
Hold for 30 seconds
Bring that foot back to the floor, now raise your arm up straight back by your head so its flat on the ground with your fingers pointing towards the wall behind you
Hold for 30 seoncds
Bring that arm down and repeat with the other arm
Phase 2
Begin in the starting position with knees bent, feet flat on the ground, arms at your side
Raise opposite knee to 90-90 and opposite arm, above your head at the same time, brace the abdominals
Hold for 30 seconds
Bring the knee and arm back down, and raise opposite knee, opposite arm
Hold for 30 seconds
Phase 3
Begin in the starting position with knees bent, feet flat on the ground, arms at your side
Raise opposite knee but this time stretch the leg out to a 45 degree angle with the floor and raise opposite arm
Hold for 30 seconds
Bring arm and leg back to neutral starting position and repeat with opposite arm and opposite leg
Hold for 30 seconds
- Spend 1-2 weeks performing each exercise 4-5 times a week
- Stop any exercise if you feel pain
- Always consult with your doctor before beginning any exercise program
Questions? E-mail me at info@morganc13.sg-host.com and I’ll be happy to answer any questions that you might have.