Diastasis recti healing exercises to tone up your tummy muscles post-baby.
This postnatal exercise workout features more of my best ab exercises to fix and heal abdominal separation.
It’s a follow up to my diastasis recti healing exercises part 1 so be sure to check that video out first which you can find here.
Often a symptom of the ‘mommy tummy’ or ‘mummy tummy’, diastasis recti, the medical term for abdominal separation, is frustrating and many women do not know which exercises are best to start with or what steps to take to healing their post-pregnancy abdominal separation.
This video will come to your rescue! It’s a specifically designed postpartum workout you can do at home and it contains suitable for c-section exercises too.
All of the exercises aim to strengthen the connective tissue at your linea alba that covers the top paired muscle (aka the ‘six-pack’), the rectus abdominis to increase the tension of the connective tissue, fascia to in turn reduce the distance between your paired muscles.
Remember to check your abs after pregnancy first to check how much tension you have in your connective tissue and the distance of your diastasis recti. See my video here to follow my quick diastasis recti check, you can do yourself at home.
Lastly, this crunch less abs diastasis recti workout means there are no crunches or sit-ups in the video. The classic, traditional abdominal ‘crunch’ or ‘sit-up’ exercises may worsen a diastasis recti. After pregnancy and with the stretch of the connective tissue many women do not have the ability to hold tension in the deeper, layer of muscle, which lies beneath the ‘six-pack’ rectus abdominis muscle. the transverse abdominis. The stomach ‘pooches’ or ‘domes’ with the forward flexion of the exercise adding to more pressure in the abdominal wall and more of a push against the connective tissue to stretch it further. This is the reverse effect of what you want to achieve!
In this video, I show you how to create tension in the stomach to strengthen the connective tissue and aid the process of diastasis recti healing.
I always recommend seeking diastasis recti physical therapy or help from a women’s health physiotherapist after birth.
For my personal help, weekly postnatal exercise classes online and to make great connections, check out Bump and Beyond Prenatal and Postnatal Online Fitness Studio: www.bumpandbeyond.club