Do you think abdominal training is limited to planks and crunches? Have a look at the routine that trainer Marimi García recommends to her followers for strengthening the muscles of the core. A routine she says is suitable even if you have abdominal diastasis.
And the expert emphasises that “training the core isn’t just about sculpting abs” and explains that what you gain is improved posture, stabilised pelvis, protected back and strength from within. That’s why she prescribes this routine with a mini ball — a soft, effective option, perfect if you’re working on abdominal diastasis or simply want to strengthen the deep core. That said, she does warn: “If you have significant abdominal diastasis or pain, adapt the movements and consult a professional.”
Five core exercises with a small ball or mini ball
The expert recommends performing three sets of ten repetitions with each exercise to strengthen the centre of the body. In addition, García points out the key to proper technique: “Always exhale as you squeeze the ball to activate the transverse abdominis and the pelvic floor without pushing outwards.”
Bear Plank
The Bear Plank is the one where you keep your legs bent at a 90-degree angle. In this version, the support of both hands rests on the ball and the toes are on the floor, with the knees bent. García suggests a dynamic variation, keeping the knees off the floor and lifting them every 2–3 seconds. In practice, you press into the ball with the hands.
Side Plank with a Small Ball
This is a dynamic side plank on the forearm. To perform it, press into the ball with the top arm while lifting the hips to align the body laterally. All support should be on the forearm, the ball and the feet.
Supine Presses
This exercise involves lying on your back with the ball between your hands, in front of the chest. From there you should engage the abdomen well while pressing the ball with both hands simultaneously. Hold that pressure for a few seconds and then release to perform several repetitions.
Bird Dog with a Ball
The bird dog can be performed with a ball to intensify the abdominal and stability work. It involves starting in a four-point kneeling position (quadruped) and simultaneously stretching the arm that holds the ball and the opposite leg. The movement should be coordinated and accompanied by a strong abdominal activation to maintain lower-back stability.
Adductor Plank
Like the first exercise, we should assume the bear plank position with the knees bent at a right angle. The ball is placed between the knees to perform an adduction movement, while lifting the legs a few centimetres off the floor. Hold for 2–3 seconds with the legs lifted and pressing the ball, then lower to the floor and rest for 1–2 seconds.
A Safe Routine
According to García, this type of work activates the transverse abdominis and the pelvic floor, while improving posture and lumbar stability. She also notes that it is ideal because “it helps in recovering from abdominal diastasis, without spikes in pressure.” All of this, while bearing in mind that these exercises strengthen the abdomen in a safe and low-impact way, at the same time improving the breathing–core connection.
