EXERCISES TO AVOID If You Have Diastasis Recti
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- Опубліковано 24 січ 2024
- Most complete list you'll find anywhere of exercises to aviod if you have Diastasis Recti.
Save time at understanding what exercises to avoid or modify so that you don't make your Diastasis Recti ab gap unnecessarily worse.
How to Check Yourself for Diastasis Recti: • How to Check For DIAST...
Heal your Diastais Recti by restoring the integrity of your abs and pelvic floor for a flatter stomach on the 12 Week Post Pregnancy Plan:
♥ 12 Week Post Pregnancy Plan: glowbodypt.com/12-week-post-p...
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00:00 Intro
00:01 Diastasis Recti at it's Roots
00:39 Diastasis Recti Visual
00:58 Incontinence
2:21 Bad Habits Making Diastasis Recti Worse
3:03 Exercises to Avoid if you have Diastais Recti
4:27 Running or Jogging with Diastasis Recti
4:45 Posture Check
5:39 If You Are 5 Months or Less Postpartum with No Diastasis Recti
6:03 Reconnect with Innermost Abdominal Muscles
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Ashley Keller is a former World Champion 70.3 Triathlete, Army veteran, mother of 4, Prenatal and Postnatal Exercise Specialist most known for healing Diastasis Recti. She is the creator of GlowBodyPT, known for challenging prenatal and postnatal workouts in which you’ll be pointed to the Lord.
DISCLAIMER:
GlowbodyPT, LLC strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GlowBodyPT, LLC from any and all claims or causes of action, known or unknown, arising out of GlowBodyPT, LLC's negligence. - Навчання та стиль
3 years post-partum after our 5th child, I was able to get my 3 finger-width gap down to 1 finger thanks to Ashley's workouts. Gone now are my back pains and now I can enjoy doing her Firm 30 workout! Thanks Ashley!
I have still never heard a medical professional mention diastasis recti in all the prenatal and postpartum care I've received throughout 3 pregnancies, so I am thankful to you, Ashley, for educating us so well! I completed the 12 wk Post Pregnancy Plan for the 3rd time a couple months ago and can testify to its effectiveness!
If anyone watching this is pregnant and has not yet downloaded Ashley’s free prenatal plan, you should get it now! There’s no catch, it’s just safe, challenging, trimester tailored, click and go workouts that Ashley has just decided to bless women with. Don’t miss out. She had me in the best shape of my life by the end of my pregnancy. Not by doing anything overly strenuous, but by keeping me consistent and motivated. There’s nothing like it out there!
Thanks for keeping us so informed, so we ca n take of ourselves Ashley!! 🙏🏻🙏🏻
The FREE Prenatal Program to download if you are pregnant: www.glowbodypt.com/prenatalworkouts --> @jubew.7067 Thank you so much for sharing your positive feedback! Well done to YOU for putting in the workouts and taking such outstanding care of yourself and your family.
Thank you! The 12 week post pregnancy program helped this 40 something year old body recover fully after my third baby!
What an encouragement from a mom of 3 in your 40's! Thank you for sharing your success. : D
I LOVED Ashley's 12 week post pregnancy plan. After following her through the free UA-cam pregnancy program I knew I could trust her to get myself back after baby. I remember being excited to buy it as a gift to myself and not one thought of buyers remorse. Before I had my daughter at the end of 2023 I had a hernia repair and I was nervous I'd lose my core strength through a year of healing from surgery and then having our daughter. Her videos pushed me to get my strength back, my core back, and all around my physical health. Tough workouts, a great coach and the mom cookbook you won't regret it. Thanks Ashley!!! ❤
I have never been keen to exercising until two years ago when I injured my knee. I started doing few exercises but they never really challenged me. When I got pregnant and found Ashley's videos I was beyond happy. I really felt great I loved the workouts, and her words of encouragement and wisdom helped and taught me so much. Never before I even heard about diastasis recti. I also just completed 12weeks post pregnancy plan and I am in my greatest form I have ever been. ❤️
I’ve done your 12 week postpartum plan with each of my two pregnancies, and I got back into excellent shape quickly and easily! No remaining gap in this core, and I am not a spring chicken (36 years old and pregnant with baby boy #3!)! God bless you for this excellent information! You are building a powerful ministry. I celebrate your life!
Postpartum with baby #4, following a twin pregnancy, and on week 1 of the 12 week postpartum program. I appreciate how it is safe to do postpartum and takes the guess work out of exercising correctly while my body continues to heal!
My midwife actually recommended planks to restrengthen my core after baby. 🤦🏻♀️ Thankfully I had already gone through the 12 week postpartum plan with my second child and knew not to follow that advice. I really appreciate not only that you show us how to regain strength and mobility postpartum but you address real life issues moms may face.
I’m so grateful I learned about Diastasis Recti after my first child. I didn’t have it after the first baby but the second baby was 9lb 3oz and I’m a petite lady so I had about a 3 finger gap after he was born and I at least knew to get it checked and where to start. I started going to a Pelvic Floor PT but I realized the exercises they were having me do were the same ones Ashley had us doing so I just did her program . After my 3rd I did her whole postpartum plan and healed my DR without having to go to PT.
I found Ashley and her workouts when pregnant with my 2nd. I had such weakness in my abdomen after my first and I could never figure out why. She has taught me so much and her workouts took my DR from 4 fingers to completely healed with the 12 week post pregnancy plan. I'm so grateful to be able to play and jump and run with my kids again without the worry of leaks or back pain! 🙏
Thank you for not just teaching us what workouts to do post partum but also teaching what to avoid and all about Diastasis Recti. If you’re on the fence like I was- just do the 12 week post pregnancy plan. I have zero regrets!
I'm 34 with 4 kids and my core is the strongest it's ever been because of your programs. Thank you for all the time you put into educating and loving on us mommas, you are so inspiring!
I found glowbodypt when I was pregnant with my 3rd little man and this woman has changed my life for the better. I'm just about to finish the 12 week ppp for the second time after having my fourth little guy 🥰 I love your programs so much!
Thank you Ashley! I had severe diastasis recti after my last pregnancy. Just like Ashley said in this video, I just wanted to cover it up. I was able to accurately check my gap with Ashley's help and was able to fix my gap from more than a hand width to one or two fingers today thanks to her 12 week plan! I feel more confident than I have in years and am able to keep up with both of my kids, playing with them and staying active together.
Your care for postpartum women is unmatched, I am so excited and thankful to go through the 12 week pp plan again!
I'm so grateful for women like this who know how important appropriate exercises at the appropriate time is! Avoiding & preventing DR has been so important for day to day life & for trying fun new things with my kids!
So thankful I knew these exercises to avoid that often make diastasis recti worse! My pelvic floor was so weak after my big babies! I so glad I had these tools to heal!
I agree with other commenters that the only time diastasis recti was mentioned to me throughout my two pregnancies and postpartum periods was a brief check by my OB at my follow-up appointment, where she said I had it but it would close on its own. I'm beyond thankful to have found Ashley's far more helpful content that educates us on what the reality is: for most women, it won't just magically close on its own, and there's a specific way to train the abs to progressively knit them back together. As a professional dancer, it's been really important for me to get my abs back in shape as quickly as possible. I'm happy to report that I have a 1-finger width gap or less at all sections of my abs thanks to two iterations of Ashley's 12-week postpartum plan! I am also stronger and more fit than I've ever been before, even after two babies, thanks to that plan and her other fitness plans. It's easy to follow, well-structured, and very encouraging, and the amazing results of so many other women totally speak for themselves.
I can’t say enough about how thankful I am for Ashley/Glowbodypt! I had horrible back pain from my scoliosis during pregnancy when I started the prenatal plan. I’m not kidding, after one video my pain and mobility improved, and after a couple of weeks, the pain was totally gone. I’ve since done the 12 week post pregnancy plan. I had a 4.5 finger gap that was down to 1 finger after 8 weeks!! Currently, I’m doing the 10 minute plan, and I’m amazed at the progress my body has made in appearance and also in strength! Nothing has ever helped my back pain like these plans and Ashley’s stretching/mobility videos. Also, the mom cookbook is INCREDIBLE!
I had no idea I was making my DR worse after my twin pregnancy! Definitely did a lot of these exercises. Thanks for the education.
As a three time C-section mommy I can absolutely agree with Ashley on re-wiring brain to muscle connection. When you have to have a cesarean, one potential side effect is that nerve damage can happen down around your scar/lower abs. It feels really weird not being able to feel properly. I have found through the 12-week program and now the 10 minute plan, that exercising and consciously thinking about engaging my lower ab muscles has actually led to me regaining some awareness of sensation down around my scar/lower abs. I still can't feel everything, I don't know if I will be able to, but actively focusing on those muscles has helped me to not be as bothered about it--Thank you so much!
No nurse or doctor involved in my pregnancy ever mentioned diastasis recti- it wasn't until 18 weeks pregnant that I came across Ashley's prenatal workouts and this video. It was so helpful for me to be aware of what I could do to protect myself as much as possible!
After having my 3rd baby at 39, Ashley’s workouts not only made me stronger physically but mentally as well. She’s helped me to be a better mom! ♥️
Ashley’s 12 week postpartum program and informational videos like these allowed me to heal my DR after my 3rd baby from almost 4 to 1.5 fingers. I just wish I would’ve known about her after my first pregnancy with my twins as it would have made such a huge difference in my recovery.
Hi, it's Ashley! Congratulations on closing down your gap from almost a 4 down to 1.5 after your 3rd baby plus as a mother of twins! Please email me: ashley@glowbodypt.com no later than Thursday this week with your name and mailing address. : D
I just had my 5th baby and I've followed Ashley's plans for years. Each one is worth it! She's not only giving you exercises but explaining why it is good or bad during the phase of life you're in. That's what is so important! It helps you connect better and become stronger. I'm confident I'm stronger and more fit now than I was pre-babies. I've grown so much with her inspiration, she's creating better moms ❤
I would NEVER have known what Diastasis Recti was if it were not for Ashley's Pre & Post-Natal workout plans. Not one medical practitioner ever mentioned it to me! Because of Ashley I learned how to take care of my abs during and after my pregnancy, and am vocal to all women about Ashley's tips and precautions. I plan on log-rolling to the side until I die! Thank you Ashley!
Meg, thanks so much for sharing this and I had to chuckle about log rolling 'til you die'! haha : )
Thank you for this info! I did not realize how many every day movements need to be adjusted to avoid making DR worse! No more high crunching out of bed!
Just started your 12 week postpartum plan and I cannot thank you enough! The Lord has blessed me by showing me your UA-cam. I’ve learned so much from you and can feel my stomach gap closing already! Thanks for all of the info and helping me not further injure my self!
Ashley helped me with all my pregnancies and postpartum period. I feel stronger than before I had my 3 babies. She is amazing!
Been following through 6 kids in 7 years girl. I mean it when I say you have CHANGED my life ❤❤
I'm so so glad that my sister introduced me to Glowbody PT! I had a baby 5 years ago and never even knew about a Diastasis recti ab gap.. I did however know that I could no longer jump on a trampoline! And found it really hard to not have a leaky bladder when trying to do running races. 4 years after my first pregnancy I was determined to find help and sort out my pelvic muscles. THEN I fell pregnant again with a second baby blessing! I am 31 weeks now and have followed Ashley's Prenatal Fitness programme since 8 weeks and have absolutely loved it! I will definitely be doing the Post Natal Programme so that this time I address my Diastasis Recti Ab Gap finally! Thank you Glowbody PT!!!!
I am so grateful to have found Ashley's free prenatal program while I was pregnant with my 5th child. I was able to complete the program and then worked through her 12 week post partum program. Today is my graduation day! 🥳 Not only do I feel stronger, but my diastasis recti has improved immensely. My worst separation was happening above and at the navel (3.5 to 4 finger widths & 1.5 knuckles deep). After the program I've closed it down to 1.5 & 2 finger widths with a depth of only halfway to the first knuckle! Her workouts were challenging, yet doable. And getting back into exercising has been a total mood booster! Now moving on to the 10 minute plan! Thanks, Ashley!
I didn't realize my daily movements could exaggerate my DR. After 4 babies, I managed to train myself to use my legs to stoop and pick up toys and kids, I usually roll out of bed, but I hip carry my kids ALL. THE. TIME. I never knew that could be just as bad as the other movements. Thank you for teaching me something new!!
Thank you! I used your 12 week post pregnancy plan after baby #1 and it was so nice to be able to do workouts that I knew were not only safe for my core but strengthening them to get back to normal. I then went on to do the 10 minute plan, the bonus run a faster 5k plan included, and LFSC plan all within the first year postpartum. Not only did you help me strengthen my core, you’ve also helped my knees and I’ve been running better than ever before! And that’s all post C-section. I am confident the 12w PPP will help me in similar ways after this next delivery!
Such an important topic that isn't talked enough about. My PCM with my first child said I could go back to push ups and situps for my Army APFT at 6 weeks pp. I still had DR and was grateful for Ashley's program to ensure I healed things before I started those exercises a couple months later.
I’ve had 3 babies and have never been checked for DR, but I definitely have it. I’m currently 38 wks pregnant with baby #4 and just bought the 12 week postpartum plan. I’m excited to finally fix my ab gap!
This video is so helpful as a reminder of the harmful movements with Diastasis Recti. I am a physical therapist and collegiate runner and love Ashley’s programs as I feel I actually get a good strength workout. I did her 12 week PP plan after my second pregnancy and noticed a huge difference in my strength.
Hi Elizabeth, this is so encouraging to hear from you! Please shoot me an email today with your mailing address! Your name came up. Ashley@glowbodypt.com
I just had a 6th baby 3 weeks ago. This video couldn't have been posted at a better time!! Thank you!
So guilty of the one arm baby carrying. I was so sick this pregnancy I lost out on workingout. I totally have a 'spill the bucket' posture. Can't wait to start Ashley's program and feel normal again ❤.
Super thankful for the thoughtful programming of the 12 week PostPartum plan. I don’t have to think about whether the exercise is safe or not and can save time getting back in shape.
LOVE the 12 week post pregnancy plan and have gone through it after all three of my pregnancies and recommend it to all of my expecting friends. I regain confidence and muscle tone every time. Ashley’s concern for abdominal integrity throughout the plan leaves me assured I’m only helping my postpartum body thrive. BETTER BODY AFTER BABY! And the transition to the 10 minute plan is brilliant - such a wonderful plan for moms of small children with limited time for working out.
I found Ashley through her free (and amazing) prenatal workouts. I am so glad I did! After completing the 12 week postpartum plan, I was confident, healed, and ready to move on to Ashley’s 10 Minute Plan, which made me so much stronger and faster in my running journey. I have since moved on to Firm30, another one of her well thought out and effective plans. I hope to become pregnant again soon, and I look forward to doing all of these again. I truly trust and love Ashley and her plans. Thank you for these Diastasis Recti tips, Ashley!
I didn't know how important it was to understand DR until doing Ashley's 12 week postpartum plan. So important to improve this postpartum!
You need to watch this video! i love the information and advice Ashley gives, i could not find this information anywhere else on diastasis recti and i am so thankful that i found Glow Body PT. I feel so much more knowledgable and empowered by her videos and her 12 week Postpartum Plan. It is worth the small investment for the amazing results and support you get from Ashley. Looking forward to starting the 12 week plan again after i have my twins!
I am 8 months PP and never thought I would've gotten back to my pre-pregnancy weight so quickly. Ashley's 12-week PP workout plan ensures that I am using what little time I have as a busy mom to efficiently and effectively rebuild my body from the ground up since giving birth. (I had to take almost an entire month off due to moving and all the craziness that comes with that, but she walks you through how to regain what you lost if you miss anything--it's so flexible and clearly lays out how to complete her plan even if you are down and out temporarily!)
On top of that, while she walks you through your workout, she also gives helpful tips and tricks to live a healthier lifestyle or even a few mom hacks that have been super helpful. As a believer, I also really appreciate her authentic faith and her boldness to talk about it all throughout her content.
Thank you, Ashley! You inspire me!
Love all your workouts currently doing your 10 min plan
She is a hero for moms!! I’m telling you. So informative and to the point and has changed my life and health habits for the better. I honestly feel like D.R. Is the cause of more health concerns then people even realize and carry with us even way after having babies and knowing now and how to pretty much reverse that is unbelievable. Truly recommend her program!!! Us mammas deserve it for ourselves
Thankful for the encouragement & hope to move forward!!
Taking the time to heal properly by following a program that is effective, time sensitive, and Christ centered, has been the best “self-care” thing I have done after having our 4 babies.
The 12 week postpartum plan is a most have for all new (and veteran) mommas. To recover from the crazy and miraculous things your body goes through to have a baby. Thank you Ash for all the time and commitment you put in to caring for your GlowBodyPT sisters! We are all grateful! 🥰
I'm definitely prone to the 'spilling bucket' posture, especially after three pregnancies, and baby wearing all of them for a year plus. Great tips for fixing that. The 12 Week PP plan helped me to strengthen hamstrings and glutes. More than worth the cost! They really are perfect for our busy family, and I love that my girls see me working out and join in.
Meghan, it's Ashley. I'm so glad this cue about the bucket was helpful for you and happy to hear you found the 12 Week Post Pregnancy Plan more than worth the cost for what it did for you as a mother. Please email me: ashley@glowbodypt.com no later than Thursday this week if you could with your mailing address! I want to send you something.
Thanks again, Ashley, for all the great tips! You're programs are awesome!
Thank you, Ashley, for another great video packed with such great information. Love ALL of your plans!
Ashley is so inspiring! You will wish you could be her friend. She’s friendly, encouraging, and fit! Her 12 week post pregnancy plan was effective to healing my DR I had from my 3 pregnancies and I am so thankful! Her workout routines are not lame at all. You know you are putting in some work to get big results!
Ashley is a leader in this field! So thankful I found her years ago to start my health journey!! She is amazing and her techniques are not only doable but they are empowering! So thankful for her heart to pour into women, and her wisdom in the health world!!
Thank you for more great content! Ashley always has great workouts and is so good at explaining the why behind things.
This is such important information for moms. I checked mine before and after the 12 week post partum program and it is almost healed. So glad I found glow body pt during my pregnancy ❤
Thank you for this reminder! Let go!😊
So helpful, thank you!
So helpful! I spent a year making my DR worse by doing a lot of these exercises, not even knowing I had a 3 finger DR. So glad I found your 12 week PP plan and brought my 3 finger gap down to a 1. life changing!
Amazing to hear yu got your 3 finger gap down to 1.
Thanks Ashley! Great info I wish I had years ago. I will be sure to pass it on to new & expecting moms!
You are such an inspiration. Thank you for sharing your knowledge! I’m on the first week of your 12 week PPP and loving it!
This was so helpful for me to understand DR much better!
You rock Ashley! Thank you for being a master at this topic and break it down for me! 🙏 God bless
Thank you! I wasn’t aware of distastis recti with my first child. I went back to my previous workouts as soon as my doctor cleared me. I had back pain and I suspect it’s because of my weak core. With my second, I did your 12 week plan and it’s made a world of difference. No back pain. Also, I’ve been able to get back into running without injury. Very glad my friend told me about the 12 week pp plan!
This is very helpful, informative and directly to the point. Thank you, Ashley!
This is awesome!!
Thank you SO much for this video Ashley! I had no idea I should be avoiding several of these activities! Thank you for explaining this so clearly!
This was so helpful for when I started working out again. It's an information overload out there and Ashley really helped me understand what works!
12 week PPP was so great to get me back into exercise and heal my abs. Also, love the visuals in this video and Ashley’s breakdown for everything! Thank you GlowbodyPT!
Due in 20 days! Can’t wait to get your 12-week program and get started to heal!
Due in 20 days!! Congrats to you, Chrissy. I'm so excited for you!
Thank you Ashley for all your advice and hard work. The 12 weeks ppp is the best program out there to feel well in your body and soul
This 12w program helped me soo much PP, both physically and emotionally ❤️❤️ thanks Ashley!
Such great info to have postpartum!
Thank you Ashley for another informative video! So grateful for you and making me feel like I am not alone in the struggle of closing the diastasis gap!
I so appreciate your 12 week PP plan. Currently on week 5 and it is great to not have to worry if these exercises are safe or not. Looking forward to the next 7 weeks!
Thank you for these great reminders!!! Having done your pregnancy plan, post pregnancy plan and 10-minute plan, I still find myself doing some of the things you mentioned at the beginning. You definitely taught me that doing those hardcore 'ab' exercises that we are all exposed to out there are not the way to go for properly healing after a baby. I'm forever grateful 🙏
Love the belt buckle trick! Still working through the 12 wk post partum plan. Love the quick efficient workouts!
Great information and you deliver it in such a relatable way that anyone could understand! 😊 Your programs work wonders and I refer everyone I know to your programs! Thank you Ashley & team!!❤❤
Thank you for this video, I think the visuals of exercises and postures to avoid are very helpful!
Thank you for all the tips and guidance. It's such an encouragement to see that it's possible to heal and not settle for weakness.
SO helpful! Such good information and strong witness... I definitely have been motivated by Ashley's focus on being a better wife and mother, not simply going for personal looks. Thank you!
Yikes ! I’ve definitely been doing some of these!!! So glad you’re sharing what to avoid!!!
Very informative and helpful to figure out if you have DR! I have not had to deal with DR but I have been so thankful to know this information to ensure I'm doing everything I can to help keep an eye on it PP!
Ashley helped me immensely post partum! I started her programs over a year after having my 4th baby and NO ONE ever told me about or informed me about diastasis recti like she did! She is a wealth of information, trains you like no other and pours Godly wisdom into you whiles you’re exercising. My FAVE thing about her videos is that her kids pop up in them (which mine love) and you know she isn’t ever going to say anything or wear anything that I don’t want my kids exposed to! She is THE BEST OF THE BEST!
This informed me on what I was doing wrong and helped me gain my confidence as I was guided in the correct direction.
It's so nice to see a list of exercises to do and not to do with examples. I'm sure I will use what I learned with future postpartum recovery. You are such a great teacher. Thank you!
You are so helpful! Thank you for taking the time to do your videos. I did the free pregnancy program and just completed the 12 week pp plan. No gap here!
Very helpful!
It’s so true about work outs being good for your ab separation and some that will make it worse! Thanks for sharing videos to help mamas better their strength and balance and overall health of their bodies!
Love the plan Ash! So grateful for it and the recipes!!!! On my second post partum journey and finishing phase 1. I would love a video on modifiers for specific coning next! I have coning above the umbilicus, and even some phase 1 exercises I can’t do yet (but I’m seeing pelvic physio).
This is so helpful!! Thank you. I am doing the 12 week postpartum plan and love how it is making me a more disciplined mom. Love the wisdom you share in every video, so encouraging spiritually and physically.
I'm on week 9 of Ashley's 12 week plan and loving it . The workouts are challenging and effective. I think I will purchase 10 min plan next.
Love all your programs, Ashley! You helped me heal my ab gap after having my first baby and hopefully I will get to do all those programs again the future. I would have been lost without the easy click and go videos. Totally takes out the guesswork.
Worked through your 12 week pp plan with baby #2-39 weeks pregnant with #3 and I’m already excited to do it again! Love Ashley’s plans and how they allow me to feel fit and motivated with just working out from home! Such a blessing in my life!
I just had my 5th baby, 6 weeks ago. I’m getting ready to begin Ashley’s 12 week postpartum plan next week. I’m really excited about it. I did the plan after my 4th baby and saw amazing results and felt fantastic. Im so thankful for Ashley’s hard work in making these videos and plans as well as her support and love for the Lord.
I love how Ashley explains everything in such simple terms that anyone can understand! I have gained so much wisdom about my body, and confidence and motivation to take care of my body through her prenatal workout plans as well as the 12 week postpartum program. Thanks Ashley!
THANK YOU for this info Ashley, especially the specific life examples. And THANK YOU for your post pregnancy plan too. I had incontinence while running for years and didn’t get the help I needed, but your plan took care of it. 🎉 Can’t wait to complete your plan again after this next baby. I’m actually excited for the postpartum period because I have your fun and challenging plan to look forward to!! 💙
Thank you, thank you! Your program is so helpful and informative during pregnancy and beyond. Love all the yummy recipes too. 🥰
Such great tips! Definitely seeing some red flags in my current movement. So thankful to be going through the 12w PPP to help my body both feel and function better!