Video transcription

Hi, my name is Tanya Batts and I'm an instructor at Gold's Gym. I want to talk to you about exercises for like split abdominals. Basically, what that means is if you had a baby sometimes your muscles can be a little bit kind of if you can put two fingers and feel a little bit of a hole, basically it just means that your abdominals are just a little bit separated so you've really got to strengthen those muscles back up to get the rectus abdominis to come a little closer together. So, I'm going to start you off nice and easy, make sure you get the doctor's okay before starting any of these exercises. You're going to come all the way down one vertebra at a time. I'm going to start with something simple but it's challenging to me. I'm going to have the upper body glued to the floor, both feet flat on the mat, take your left leg straight up and I just want you to keep it long, lower it towards the floor and lift it back up. I like it when you flex the foot as you lower and point as you lift. Inhale as you lower, exhale as you lift. So, you're thinking about the whole time pulling the belly in, pressing the low back into the floor, inhale as you lower, exhale as you lift. So that's pretty simple. Of course, do the other leg. Lower it and lift it. That is amazing, that's working the sides and it's pretty good stuff, two more and then last one. Alright another one, just to take it up one little itty bitty notch. You want to take your right hand on your head. All I'm going to do is have my feet flat. I'm going to lift the knee towards the elbow, lift and I'm bringing the knee in. So, I'm targeting obliques here. I'm trying to get everything working and it's not too bad, two more, one more and I'm feeling it on the sides. I'm feeling it in the center. Now, I want you to lie down, head on the floor, knees over hips, bent knee, lift slow, lower slow because I want you to feel the abdominal muscles. I know you've got a little bit of a separation there but you've got to work the abdominals to get that separation to heal and get those muscles to come back together. So, those are three exercises that you can do that will really help strengthen the abdominal muscles and help that split in the abdominal area.