产后训练大全—图文并茂.pptx

一 产后核心训练1 Beginners Side PlankStarting PositionLie on your left side, propping up your body on your left elbow. Place your elbow directly beneath your shoulder. Bend both of your knees at 90-degree angles, stacking your thighs on top of one another. Place your right hand on the floor in front of your body for support. Ensure that your body from your head down to your toes is in a straight line with a neutral spine. Engage your abdominals by pulling your belly button in towards your spine.ActionLift your hips up so that your torso comes off the ground and your body is in a straight line from your head down to your knees. Try to hold this position for 15-30 seconds and gradually build up to 3 minutes or more. Aim for 1-3 sets. Special InstructionsDont allow hips to drop to the ground. Keep breathing steadily, pulling the abs in to support you. The Modified Side Plank is a more advanced version of this exercise. 2Diastasis Recti TestStarting PositionDiastisis recti, a separation in the midline of the abdominal wall, must be checked while lying on your back. Although lying in this supine position is not recommended during EXERCISE after the 1st trimester, this is a TEST, not an exercise. Because it takes less than a minute, it will not cause any problems for you or the baby. If you start to feel lightheaded while doing it, sit up and discontinue the test. If you are uncomfortable performing this test on your own, ask your health care provider for help. ActionLie on your back with knees bent, feet flat on floor. Slowly lift your head and shoulders off the ground (like a small crunch), placing your fingertips in the softened gap of the center of the belly (just above the bellybutton). Measure how many finger widths you can fit into the gap. Special InstructionsEveryone has a gap of 1-2 fingers wide, but if you can fit three or more fingers in the gap, you have too large of a separation to do most abdominal exercises without possibly making the condition worse. If you ha