Diastasis Recti Exercises - From a doctor of physical therapy
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- Опубліковано 13 лют 2018
- Diastasis recti is a common condition that develops during pregnancy where the abdominal muscle layer in the front of your abdomen gets stretched to the point of splitting. After childbirth, there are many great exercises you can do to help heal this separation. In this video, we discuss the diastasis condition and share the best exercises to help you heal.
ALL-NEW - Postpartum abs workout program designed specifically to flatten your stomach and heal diastasis recti! See my wife's powerful story and get yours today at this link: www.toneandtightenstore.com/m...
ALL MOMS SHOULD WATCH THIS VIDEO - POSTPARTUM EXERCISE - WHAT IS SAFE??: • [Postpartum Exercise] ...
Try the first core workout from the MTF program here: • Mommy Tummy Fix Workou...
🤷🏻♀️ WONDERING WHAT DIASTASIS RECTI IS? WATCH THIS: • What is DIASTASIS RECT...
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Not sure if you have a diastasis condition? Check out this video for instruction on how you can check whether you have one or not: • How To Check For Diast...
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My FAVORITE Post-Natal Ab Workout routine - the perfect way to melt that "mommy tummy" and every move is DR-Friendly! Take your core to the next level here: • Ab Workout After Baby ...
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[VIDEO] - 15-MINUTE AT-HOME AB WORKOUT THAT'S DR-SAFE: • Beginner Ab Workout Wi...
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[VIDEO] - PHASE ONE DIASTASIS RECTI REHAB PROGRAM: • Mummy Tummy Workouts -...
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[VIDEO] - LOSE YOUR LOVE HANDLES AT HOME WITH THIS DR-SAFE WORKOUT: • How To Lose Love Handl...
What is a diastasis recti? Diastasis recti is a separation of your anterior abdominal wall. There’s a muscle called your rectus abdominis that goes from the bottom of you ribs to the top of the front of your pelvis. This is your “6 pack” muscle and the primary mover in motions where trunk flexion is required (i.e crunches and sit-ups).
There are essentially two halves to this muscle that are separated vertically by the linea alba- a thin connective tissue similar to a tendon. This small tendon separation is the “weakest link” in the front part of the abdominal wall and can be torn with excessive stresses placed upon it.
This problem tends to occur more in multiparous (more than one pregnancy) women, those over the age of 35, “multiples” pregnancy (twins or more), high birth weight pregnancies, and even those who perform high-intensity abdominal exercises during the first trimester.
✅ HOW TO CHECK FOR DIASTASIS RECTI ABDOMINAL SEPARATION: • How To Check Diastasis...
Home treatment for diastasis recti: If you are currently pregnant and have a diastasis recti I am truly sorry- there are no exercises that will help you until you deliver.. Unfortunately it’s a situation
you’ve just gotta ride out.
There are, however, some wonderful braces/bands that you can purchase that will make your experience INCREDIBLY more comfortable. These are designed to support your growing belly and take a lot of the load off of your abdomen.
Unfortunately there’s just not much you can do until Baby gets here, but once he/she shows up these are some great exercises that have been proven to greatly reduce the amount of the separation and the effects of the diastasis.
The right core strengthening exercises have been proven to mitigate the effects of this injury as well as reduce the size of the diastasis itself. These exercises are designed to increase abdominal strength without putting direct pressure in the injured rectus abdominis muscle.
The most important muscle to work in the treatment of diastasis recti is the transverse abdominis (TA). This muscle is the one you contract as you “draw in” and pull your belly button towards your spine.
The first exercise presented in this routine is focusing on teaching you how to correctly contract this TA muscle and then all of the other exercises stem from properly contracting this area. As you become more comfortable with one exercise, progress on to the next level until that one, too, becomes easier/more comfortable.
Diastasis recti is actually a very manageable condition if treated correctly. The most effective treatment is increasing strength in the abdominal/core wall while minimizing contraction of the rectus abdominis muscle. Give this routine try and please feel free to contact me with any questions you may have.
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COMMONLY ASKED QUESTIONS:
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Favorite Exercise Mat: urlgeni.us/amzn/drjaredexerci...
Home Dumbbell Set: urlgeni.us/amzn/drjareddumbbells
Best Resistance Band Set: urlgeni.us/amzn/drjaredresist...
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I’m baaaack! After 11 years trying to get rid of the mummy’s tummy and failing badly..I finally see results! I’m doing only the fifth exercise everyday after my other workouts and it works!!!!!!! My husband (he never notices nothing about me) told me: your belly is flatter! Doctor, I’m so thankful for you. I’m never going to stop doing this exercise. God bless you and your loved ones! You are amazing!❤️
Oh I love to hear this! Thank you so much for sharing this!
I'm so inspired now! So you thank so much. I can't believe that I've been doing it so so wrong after years. I can't wait to try these exercises!
@@jadearcher-coles7109 have u got the result??
How many times a week did you do the Exercise
I found over the years that connecting the breath is so key!
I’m still doing these workouts everyday!! Even when I know how to do them. I’m going to start watching this video everyday to support this video ! I’m so glad with the results, it really works! God bless you! You are awesome!
Awesome to hear! Keep up the hard work!
This is the most helpful video I have watched on this and I am so grateful for this! I am 7 months postpartum with my sixth child and have been trying to figure out how to heal my diastasis. Thank you so much!
I want to thank you and your wife for taking the time to explain and demonstrate how to fix this issue with my tummy. I truly appreciate you guys.
Absolutely, Gloria! I am glad you found this video helpful!
Thank you so much. You are a great doctor. Your instructions are clear and simple. Thank your wife for her beautiful representation of the exercises. God bless
You're so kind, Raquel! Thank you so much for your kind words and compliments. I hope these exercises help you out!
Your videos are so helpful. You give solid information, just enough to understand the issue but not too much to be confusing. I teach all about postural dysfunction and how to assess and correct them and I’ve also been a personal trainer for many years. I am constantly sending my students and clients to your videos, so thank you!!
Teaching at a large university, I’ve noticed a huge increase in anterior pelvic tilt (APT) cases among my female students and I have a theory that it has to do with instagram and how the models on instagram pose. When I’ve asked my students if they have emulated that arching of the lower back the answer has always been a resounding yes. I also have a theory that APT and the rib flaring that often accompanies it, can be an underlying theme in diastasis recti. You mention that you see it the most among postpartum women and also people who are overweight, what about APT and rib flare? Have you seen a correlation between the two in your practice? I ask because I have a client who has had quite excessive APT for a long time and she has developed diastasis since the birth of her second child. It would make sense because in both cases there is the issue of needing to strengthen the transverse abd. in order to draw the core back in. I’m intrigued and curious to know what your experience has been with your patients. Oh, and your wife is glowing, she is absolutely beautiful...I’m sure you are well aware of that. Have a great day.
Have been looking at many, many videos for D.R. Skeptical at first because taught by a man. This is by far the most professional, clearly explained, easy to follow and lacking in hype. I appreciate his knowledge and empathy through the progression of recovery of his wife's 4 pregnancies.
Oh, that is too kind! Thank you so much for saying that and I am so glad you found this helpful and informative.
How could anyone give this a thumbs down? What a helpful video and a cute couple. And four kids? Good for them! Nothing but love and respect.
You are so kind! Thank you so much!
Thanks for these great exercises! I'm 11 months postpartum and I still haven't made it past phase 3 but it's been getting easier. I'm so happy I stumbled on your channel because it's so informative and simple to follow!
Palig - Thank you so much! I appreciate your comment - I am glad that you found my channel too! :)
After combing through numerous videos to figure out how to fix diastasis recti, this video from Tone and Tighten has done the best job of addressing it. I'm so glad I can stop searching and move on to fixing my DR. You do an excellent job of explaining and demonstrating the DR exercises. And you and your wife have a wonderful camaraderie and demonstrate the exercises, at a great pace. I'll be sure to share this video with all my family and friends that may suffer from DR. Liked. Subscribed. Thank you!
THANK YOU so much, a wang! Such kind words - I greatly appreciate it! I'm glad you found this video and feel that the advice is beneficial. Good luck in your rehabilitation!
a wang I agree! I’ve watched so many and this is the best!
Thanks so much, @@gemmadelatorre5535 !!
On to of my diastisis Recti I have a hatial hernia.Can I do these exercise?
My insurance won t cover for physical therapy because they said that is is not serious anough.
Also I am 44 yrs old.
I m not loosing hope on fixing myself. Thank you for your educational video.
Out of all the videos I have seen on youtube concerning diastasis recti, this is by far the best one. Great work.
sskoul, Thank you! This means so much. I appreciate the comment!
Probably THE best DR videos i've seen yet!
Wow, thank you so much! I hope this helps you!
Have you tried these exercises yet? Share your experience in a comment below! Thanks so much for watching on Tone and Tighten! Here's a 6 MINUTE CORE WORKOUT to try next: ua-cam.com/video/nzQ4pIsuHSQ/v-deo.html
How money I have to do exercise a week
We'll or she'll be doing them this week, most definitely
How do you know when you are ready to progress from these exercises to plank exercises and eventually flexion exercises?
Hi dr. Shall i sleep on a hard floor instead of a madras?
i know Im asking the wrong place but does anybody know of a method to get back into an Instagram account?
I was dumb lost the account password. I would appreciate any help you can offer me!
Thanx for sharing I really needed this. I've seen a lot of videos for diastasis recti but they didnt fully explain the exercises.
You bet, Sandra! I'm so glad you found this video and that it can clarify the performance of these exercises. I hope it helps you!
I totally agreed
Best video I’ve seen on how to fix DR! Thank you!!
My pleasure, Mary! I hope they help you! Thank you for your kind comment.
Great video! Thanks for posting. By far, the best explanation I have found on how to fix (and check for) diastasis recti.
Thanks so much, Anastasiya! I hope these exercises really help you out!
I'm currently going to physiotherapy for this and your exercise are far more effective the. The ones I'm paying for. Lol. I was never told about the importance of keeping your back flat and I have been experiencing a lot of back pain and discomfort. I wish I had found your video sooner, you really know your stuff! Your wife looks amazing and what a sweetheart for doing this for you. Thank you both for the video and information in it, you have really helped me.
Oh my gosh, Hilda, thank you so much! Your kind words totally made my day! I'm excited you found this video and hope you find the exercises effective in helping with your separation. I showed my wife your comment and she's flattered. Thank you for being so sweet and all our best to you in the future.
Tone and Tighten ok! Well, i haven’t seen a dr, and was hoping I could try some exercises at home 1st. 😕
Hilda, I am very late to the party, but that's the time for me. :) I hope you achieved what you strived for. My wife has Recti diastasis, I wanted to know if you were able to fully recover or you had to go through some surgery. We are starting with this. thanks
I would like to thank u guys for this video. i give birth to my second baby girl 2 years ago and i work out a lot with no results for my abs, and then 1 month ago figured out what the problem was and when i measure my diastasis was 2 and half almost 3 fingers gap. i have been doing the exercises not regularly, but still, along with few others u recommend and today when i measure again i find out that my diastasis is closed. there is no more gap at all below or above my belly button and there is only 1 finger gap at my belly button which is actually not considered diastasis anymore, so now i can begging to train my abs for 6 packs. and i am happy, so thanks so much!!!!
Hiromis - THIS IS AWESOME!!!! Thank you so much for sharing!! I am so thrilled for you. You made great progress. Congratulations!
If you are ready for some more ab workouts to get those 6 pack abs, here are some of my favorites:
ua-cam.com/video/n5m8p264Zvo/v-deo.html
ua-cam.com/video/p6HGLwgM-uU/v-deo.html
ua-cam.com/video/Tos0y4gfDkM/v-deo.html
Best video about DR, thanks to you and your wife!!
Oh, thank you so much! I hope it helps you!
Jared thank you for explaining how Diastasis Recti works. I have been trying for years to get my stomach down. What u were explaining about after having a baby makes so much sense so I am going to give this workout a try. You and your wife works so well together so keep up the good work.
Glad it was helpful and good luck! I hope you see great results!
These exercises are explained very simply so that it is easy for me to understand. Thank you ! How does one know when the D.R. is healed?
Your video has been the most informative and helpful of all the diastasis recti exercise videos I’ve personally seen. I’ve been doing your exercises for about a week (6 months post partum) and I can already feel a major difference in pretty much every thing. My sleep is better, standing, holding my kids, all of it.
It’s really a shame doctors don’t inform their patients more about this being a possible problem. I didn’t even know anything about until my 3rd and last pregnancy. I found the separation myself and my doctor confirmed it later but I’m pretty sure I’ve had it since my previous pregnancies.
Thank you for making this video it’s been truly life changing!❤️
Hi Paula! Oh my heck - you totally made my day with your kind comment! Thank you so much!
I'm so glad you've been doing these exercises and that you feel like you're making some good progress. Sounds like you got the right info just in time.
If you have any other questions please reach out. Thanks again and good luck!
Hi Paula
My doctor told me that 80% of women who had children had a diastasis and that it wasn't a big deal. He told me to forget about it. I was 8 months postpartum at the time and I had to take painkillers every single day. I've spent some money in programs and books for healing a diastasis recti and I've improved a lot but I still haven't healed it completely. I started doing these exercises a couple of weeks ago and my abs feel stronger so I'll keep doing them for a while ;)
Paula Alcorn I totally agree!
Thanks, Andre!
Glad you found this video, Ars! Sure it might not be a big deal for everyone, but for a lot of people it certainly is and there's certainly a lot you can do about it. Stay consistent and I know you can see good progress!
Thank you! This is informative but not long winded. I've searched for help for years (also have 4 kids) and this is the best one I've seen.
Thank you so much! I am so glad you found this helpful!
Best video I have seen on this subject. Thanks.
Thanks so much, Liza! You're too kind! I'm glad you found this video.
I’ve done these with each of my postpartum (currently onto no 3) and the results are unbelievable.
That is amazing to hear! Thanks for sharing.
Hey guys, I am actually 2,5 years post partum and I still have a separation of muscles. I have always been physically active and after not getting the results I need and no answers from doctor's I started researching on my own and I know I have diastatis recti. You do a great job of explaining and demonstrating in this video. Thank you! :)
So so glad you found us, Svandis! I hope this progression helps you out. Thank you for your kind comment!
Svandis Hreinsdottir you have been done therapy for how long it should be recovered
You type DR exercises in you tube you find a thousand videos but none of them clearly explains this lying down position and breathing method as clearly as yours.
Thank you so much for making that part so clear.
I really feel some magic happening after following these exercises just after 3 or 4 days ...Keeps me motivated to follow everyday....
Oh, I appreciate that so much! Thanks, Mary!
I'm excited to start, the methods are 4 times tested and that's encouraging. Thank you very much, great job!
Thanks so much, Dia! I know they're effective and I know they can make a difference. You'll have to keep me posted on your progress!
Thank you so so much. You have taught me how to engage my abdominal muscles after three babies. I started off with a 3-4 finger gap at my belly button and now I’m only 1 finger gap! Thank you!!!
My pleasure!
M having same 3 to 4 finger gap and my bbay is 1 yeae 3 month please suggest hoe many time should do iy
This is the best video I’ve found on DS!!! Thank you!
Are there any exercises to help strengthen the pelvic floor?
You're so nice, Katie! Thank you so much!
There are absolutely exercises to strengthen the pelvic floor... Kegel exercises and their progression are where it's at! Start with 30 contractions of 5-second holds and work up to 10-second holds. When that becomes easier start holding them through dynamic activities such as mini squats and walking. Good luck!
Excellent explanation. I understood exactly what to do. Thank you for making this video.
You're so welcome, Keesah! I'm glad you found it informative. Good luck!
Thank you so much for sharing these exercises. Really need them. God bless you and your family.
I'm so glad you find them useful! Thanks for watching and thanks for your kind comment, Veera. Best of luck to you!
Thank you for this! I have three children, and my youngest is 7yrs old. I just recently found out that I have diastisis recti, so I have literally been doing the wrong exercises off and on for 7yrs. There are so many videos from trainers that conflict with one another so I love hearing from a PT what will actually work. I've been frustrated with my stomach for so long, and I knew that traditional ab workouts weren't helping at all. I'm looking forward to actually seeing a difference, though I know it'll take some time for me since the damage was done so long ago.
So glad you found me, Nichole! Unfortunately there is a lot of "not-so-good" information out there and exercises are often recommended that perpetuate the problem rather than heal it. Activating that transverse abdominis (deepest ab layer) should help to "close the gap", even 7 years post-partum. I'm excited for you - you'll have to keep us posted on your progress!
Nichole D , my youngest is going to be 9 soon. I am thin by structure, but my tummy has been my problem from the time of my first born, who is turning 18 soon. I know I got too late getting into this info, but going to give it a try. Please keep updating your progress so that I too am motivated to keep trying.
Did it help you? I‘m curious
So I thought I had this seperation as I could fit my finger in the gap. It's been over 4 years since my last baby, did one round of your exercises and it had closed and I can hardly feel a gap. Will definitely be doing these exercises regularly. Thankyou!
That's phenomenal, Angela! I'm so glad these helped you! Stay consistent with it and I know you'll continue to make outstanding progress. Thanks!
Thank goodness I found this video ! It’s super helpful and not just that, it’s educational! It helps me to understand what’s going on in my abdomen and how I can fix it.
You're so kind, Roxelle! Thank you! I hope it helps you!
Nice...I have a client w/this which she notified me of. In doing my research, this seems the most appropriate video as she's a mother as well..Much Thanks for this!!!
You are so welcome, Ken! I hope this helps her and thanks for commenting!
I followed the whole thing as you guys were doing each exercise and it kicked my ass. I’m going to come back to this and try to work up to the 30 reps of each of the exercises over time. Thank you. My Diastasis Recti has been causing me a lot of pain for years post c section . I am determined to heal that this year and make my body as strong as possible.
Best of luck! I hope you see great results!
Dear sir, I’m trying for 11 years now, with different types of workouts to lose the mommy tummy, I eat clean I work out everyday and nothing helps. I’m going to start doing this everyday. God bless you! I’ll let you know over about my progress over a month .❤️
I hope you find some success with these exercises, chica2030! Thanks for commenting!
Did it help?
very well explained... I was searching for this DR excercises for the past 2 weeks and ur's is the best..
That's so kind, Dhana! Thanks so much! I hope these exercises help you feel better and see the results you desire!
Your explanation is so clear cut!
Thanks so much! I hope it has helped you!
So glad i came across this. I was using a regular workout app and i tried full on flutter kicks yesterday and GOOD GOD. I am in so much pain today 😂 im 5 months PP with my second baby and i definitely need to work up to it. ❤
I am glad you found this too! I want to educate women on the right core exercises to do after having a baby to heal their abs the correct way! Thanks for commenting!
Such great info you share! Thank you so much! I'm in my second trimester but cannot wait to try the exercises after giving birth ❤ Do you also have exercises for pregnancy? Really struggle to find something appropriate for me... Keep up the good work! Love how you explain everything.
Awesome, Stanculescu! I'm so excited for you!. Here are some of my favorite pregnancy workout videos: tone-and-tighten.com/10-of-the-best-pregnancy-workouts.html I've got some of my own coming; all in the queue for 2019 so stay tuned! Thanks so much for commenting!
@@toneandtighten thank you for the recommendations, I will check them out for sure! Cannot wait your own exercises😍 Have an amazing New Year!
Hope you enjoy them, Stanculescu! I hope you enjoy a wonderful (and very exciting!) year as well.
Google Tupler Technique. Deals with diastasis and preparing to give birth
I wish I found your video 10 months ago. This is helpful and much needed especially when I go out with family/friends and they look at me thinking I’m pregnant again. (Rude) and I finally found the explanation of what’s going on, I didn’t bounce back from my 2nd pregnancy this yr. but with your video I will definitely begin. Thanks again.
You are so welcome! I hope you see an improvement with these exercises!
Thanks so much for your video! I have discovered that repairing this problem helps in repairing the pelvic floor... So I just decided to find out how to repair it and suddenly I found your video. Thanks so much for sharing it for free! Greetings from Russia!!!
You're welcome! I am glad you are finding this video helpful and thanks for commenting!
Great video. I might be thinking too much into this but I’ve been reading that you should exhale and then bring in belly button to spine and up . What do you recommend?
Hi Just Simple Fitness! You make a great point. Oftentimes when I'm trying to elicit a contraction of the transverse abdominis my patient/client will simply take a big breath in. This causes the rubs to expand and the belly button to "draw in" without really activating the TA. Breathing out makes it impossible for your lungs/ribs to expand thereby eliciting a purer muscle contraction. So to put it simply - yes! Exhale before drawing the belly button in! Thanks for commenting!
Thank you so much for doing this video! I am embarrassed to admit that I am 3 1/2 years postpartum and still struggling with DR. I had 4 kids in a little over 5 1/2 years. My pregnancies rocked my body hard, and not being a person that has ever been self-disciplined with exercise, I am paying the price now. I am 35 years old and just had my pelvis go out of alignment. It was a real wake up call for me! I am noticing more and more how weak my core is. I am just starting out with your exercises, but had a question. Do I do them every day, or am I supposed to have days of rest in between? Thank you again for being so intentional with your explanations in your videos to help us mamas out!
Hi Shannon! I'm so glad you found this video! It doesn't matter how long ago your last delivery was; everyone can still benefit from performing these exercises. I would recommend you do them as often as you can per your tolerance. Daily would be ideal, but if you're really weak and these exercises leave your muscles really sore you may need to work a day or two off into your week. Shoot for 5 days/week and try to work up to 7. Hope that helps! Thanks so much for your wonderful comment.
I gave birth 17 years ago. Can these excercises still heal DR after so long?
A great video I’m going to be attempting on working on. It looks doable for a person who does not work out. Also, I love that you have your wife in this video with you.
You're so kind, Eva! Thanks for your great comment. Good luck and keep us posted on the progress!
Really thankful for making it super easy..
You're very welcome, Shahin! I hope it helps you!
When a baby is described as "undue stress" 😹😹😹
Hi can u pls share breathing pattern when we doing this excercises
Thank you, I have umbilical hernia & diastasis recti. I was told only fix is surgery. Glad to see there are other options.
So glad you found this video, Spiritsalive1! Surgery should be looked at as a very last resort after all conservative methods are exhausted. Hope these help you!
Thank you so much for this! I just had a doctors appointment and got diagnosed with this thinking it was a hernia, but all hernia tests came back negative. Turns out my muscles were separated and causing my some discomfort from straining. My doctor recommended I try and remedy the situation with exercises like these. And I’m not pregnant & have never been pregnant but I have struggled with my weight for a few years. I hope doing these exercises in tandem with some walking & eating right will help. I’m so glad I caught it before it got any worse.
You are welcome! I hope you see great progress!
My only request would be a full workout routine for this video... like all the reps to follow along
Thanks for the suggestion, Nomsa Michelle! I would shoot for 3 sets of 10 reps for each exercise.
I found these DR after watching the your videos on the sacroiliac joints. I'm so glad because your videos are the clearest I've found! Thank you for being so precise. I have a couple questions:
1. Will these exercises help much 8 years post partum? I have had two midwifes, two GP's, one random doctor, and a gynecologist that failed to even mention Diastasis Recti over the years when I've asked why my stomach is the way it is, and why sit ups and crunches made it so much worse (if you're wondering why I'd be silly enough to let this go on for so long). It was thanks to a chiropractor and some searching on the internet that led me to find out DR is a thing.
2. Is it better to work on the DR or the SI joints first? Or (I just thought of this, sorry) would it be better to work on the C curvature of my lower back first? X-rays show the C curve has hiked my right hip up, that the right side also has an anterior tilt, and my whole pelvis has a counterclockwise twist. My chiro did not believe my SI joints were causing me pain in all that mess, but the exact spots were you point out the SI joints on the skeleton is were I feel pain, and at least twice a day there is a sliding feeling before a painful thunk that can be felt in those same spots as the joints go back into place on their own. I have no idea what would be the correct order of operations, and I certainly don't want to start at the wrong place and make things any worse.
Used this 4 years after my last pregnancy and it helped so much!
Now 4 months after my next one i am going to do these exercises again!
Awesome! So glad it was helpful!
Thankyou so much. Good info will try out all these for sure!
You're so welcome! I hope you find these exercises effective and thanks for commenting!
i mean planning for another baby . is it ok
Very informative video! Btw I'm 3 years postpartum i just wanna know how long should i be doing these exercises to close my 2 inches DR gap? 😊❤️
Thanks so much, Kathryn! My wife had a 3-finger gap (about two inches) and was able to close it in about 8 weeks. Here's the entire plan I ran her through: www.toneandtightenstore.com/mommytummyfix but at the very least I hope you check out all our "postpartum fitness" videos for more ideas: ua-cam.com/video/7_gvlHOarPQ/v-deo.html
Hope those help!
I have also 3 years of my second C-section...just recently came to know that I have this problem.
Am almost 3 years post partum and didn't realise I had DR until baby turned one due to tenting when doing normal ab exercises. This video is super helpful and I hope it is not too late!
Nope, not too late! I am glad you figured out you had a DR and good luck healing it!
Super, 10 months post partum. Can't wait to see a difference. Starting today.
I hope you see great results with it!
After seeing this I have a few questions if you don't mind. I had my daughter via C-section four years ago, and while I have worked out hard and am fitter than prepregnancy, I still have a pooch. After testing on myself it seems as if it is about 2 fingers deep. 1) 4 years out too late to do these exercises and have it be as successful as doing it right after giving birth? 2) I currently do calisthenics, weights (not like 100's of lbs or anything), kettlebells, dance/walking as cardio and yoga- do I have to stop these completely and just do these workouts (I love building muscle and burning fat) until healed? Thank you!
Hi ShinyEvenWonder! Thanks for asking...
1) Never say never! As long as you can effectively engage these muscles there's still hope. I give a similar series to clients looking to "tone their pooch" all the time.
2) If you were less than 12 weeks postpartum I would say your focus should be mainly on these exercises. 4 years out I would keep doing everything you're doing and try to incorporate these abdominal contractions INTO what you're doing (see this video at the 9:23 mark).
Hope that helps!
I love how your wife giggles when you get to the parts that are not fun 😂
Ha ha, she is a trooper!
Thank you so much for this free video. I did the Tupler technique exercises for a couple of weeks without the binding and I lost one size but I felt a lot of pressure in my pelvic floor. I did the exercises of this
video yesterday and I felt how my TA worked really hard but I didn't feel any pressure in my pelvic floor. I hope you do more videos for DR because you do know much more about TA activation than most of DR specialists. I'll keep doing your exercises everyday. Congratulations for your website.
Thanks so much, Ars! I'm so glad you're finding these exercises effective and thank you so much for your kind comments.
Very helpful thank you and blessings
My pleasure, Yusra! Thank you for your kind comments!
Starts at 4:30 (personal note to begin)
Im a guy who has just started bodybuilding and developed one! Very helpful!
I am so glad you found this helpful! Thanks for sharing!
I'm so glad I ran across your channel!!!! I'd love to email you both for advice ❤️❤️
This has been the best video that has helped me, thanks 😊
You are welcome! I am so glad you found this helpful!
I have had 6 babies ranging from 7lbs to 10bs birth weight so not really little babies so this is great. I like that you explained things very well. Subscribed, thank you 👍
You're awesome! Congrats on a big beautiful family! I hope you find this info useful in helping you out; let me know if I can help any further!
Brilliant. I realise that I have this so I looked how to fix it and by far this is the best video that i have seen to fix this. Thanks so much.
You're welcome! I hope these exercises help and thanks for commenting!
The best set ever. Love it ❤
Thank u 🎉
Glad you like it!
Very good and useful.thank you so much
My pleasure! I hope you see great progress with these!
Glad I found this video! Very informative 😊
Awesome Coop Fam! I hope you find the info useful!
I'm 12 years post partum but didn't get the chance to develop my abs. Though I may not be sure if I have dias Recti, but this video overall was super helpful for me to develop the proper posture for leg raises and sit ups. I never did them right and causes so much strain on my back. Hips kept rolling. But with these exercises, I finally finally learned to do it right. Thank you!
You are welcome! That is great to hear! I am glad you enjoyed this video and thank you for sharing!
My favourite diastasis recti video on You Tube. Explained very well ❤️. Thank you.
Glad it was helpful!
I wish I had this 7 years ago. This is going to help me so much. Thank you
You are welcome, Geekmom D! I hope you see the results you want!
Great video, thank you. Post hernia surgery resulted in diastasis recti for me and of course it wasn't the surgeons fault. Appreciate the info!
You are welcome, Bill! I hope you find this workout effective!
You and your wife are a lovely couple! What great work!
Thank you greatly, I appreciate your work!
Thank you so much for the compliment, Chelsea! I hope these exercises help you!
Best Diastasis Recti tutorial ever!
Thank you so much! I appreciate your feedback!
I have been suffering with this for quite some time my doctor never gave me any information about correcting this except for surgery which she said the clinic here would not even look at me because I was overweight although I have lost 45 lbs since my diagnosis I thank you for this I am going to put my best foot forward to try and fix this issue as it is causing my life to not be very happy time for me
It is possible to heal without surgery! Definitely try these first and good luck!
Thank you so much for sharing!
You are welcome, mari loz! I hope you like these exercises and find them helpful!
Thanks so much for this vid, it is really helping me. You and your wife are beautiful people!. Greetings from Australia!
Our pleasure! Thanks for commenting!
Wow thanks for explaining so clearly what it means to tighten belly!
You are welcome, dinosaurbirdie! I hope this video helps you and thanks for commenting!
I have bought 2 programs
This is simple. Im gonna start.
Hi I have had 2 children and my last is 3yr old. I have a hernia and have alot of fat on my tummy. I about 17 stone. I lack motivation but never knew the gap can problems. I just watched you video and I did some of the exercises and I can truly say I can feel my muscles, which I thought I have none. So thank you I will continue to try theses exercises.
Great to hear, Terry! These core exercises are so effective for everyone! I hope you continue to see and feel results.
3.19 exercises start- Thank you for the video
Thanks for helping others out!
This is by far the best video on DR!!! My questions are:
1. I see you have 3x10 as sets. Should we do these one time a day or several?
2. Besides crunches and sit ups, what other ab exercises we CANNOT do? What other exercises in general should we NOT do?
3. I know everyone is different, but On average, how long does it takes to move on to the next group of exercises.
Even though this question is about a year later, I hope you can answer!! 🙂
Hi, G Julien! You can just do the 3 sets of 10 reps once a day and shoot for at least 5 times a week. You will also want to avoid pushups, mountain climbers, burpees, and planks. Usually most people stay on each phase of workouts for about 1-2 weeks.
Great advice, thanks for posting this. Your wife seemed to have all her attention on you 😉. Happy blessed marriage and family
Thanks so much and you are welcome! I hope this video helps you!
Just started today at almost 10 months pp 😅😅 but so worth it!!!! Can’t wait to see results!
You got this! I hope you see great results!
Great video. I was just diagnosed with Diastasis Recti today and looking for some physical therapy exercises before resorting to surgery. Also, as soon as I heard your name and saw your mannerisms I knew you had to be related to my neighbor, Stephen Beckstrand. Small world!
Which test is required to detect recti...can you please give me the name of the test....
Just had my 6 week check. I’m going to start with these exercises ASAP! Look forward to seeing the results 👍🏻
Congrats on the little one, Nicola! I'm glad you found this video and hope you find it useful!
Thanks from São Paulo Brasil. .
Adriano, you are welcome! Thanks for watching and leaving a comment!
I’ve never heard of DR until yesterday, but I’m 100% sure that is what I’ve have for 22 years. No doctor has ever discussed this with me. Using the Tupler method, I’ve determined this is the real problem. I could write a book on the problems I’ve had because of my confidence-killing belly. I had 8 fused softball size fibroids removed at 28. Twenty-two years, 65 lbs over weight, two c-sections and a partial hysterectomy later, I’ve always hated my torso and belly. I’ve never accepted how gross it makes me feel, when I look in the mirror. I’m just now coming to understand, I have DR. In the last 6 months, I have lost 45 lbs and have noticed my stomach, while smaller, has not really changed shape. I am still having the lower pack pain which is, occasionally, debilitating. i have warm compression type support garments and it does make my back feel better. I detail all of this to ask, is it too late for me to get some relief from the pain? Do You recommend a compression splint in conjunction to these exercises to support the connective tissue?
I am so sorry to hear about your experienced, Stephanie! No one talks about this condition enough and it is frustrating. It is definitely not too late to begin the healing process. As long as you can contract the right muscles the right way, you can begin to heal it!
Thanks for explaining the exercises properly! (Other videos didn't)
My pleasure, Louise! Hope they help!
From India,u were such a strong couple. I hope my suffering will disappear.
Thank you, Muthu Kumar! I hope you notice a difference!
My understanding of DS if it is torn is that it does not repair with exercise only with surgery .. and that came from both a physio and specialist surgeon ... I am male and have no idea of how mine happened but am sure that crunches for many years have contributed to the condition worsening to such a degree that has now lead me to doing stomach exercises in line with the type you have shown, so well done on that score.Surgery would be a last resort if I was to herniate at which time I would have the repair done along with the hernia.Hopefully I can ward off the need for surgery by changing my stomach strengthening regime
Hi Waxhead63 - so the truth is any area in our body will never heal to the condition it was before the injury. There will always be scar tissue and the area will always be more vulnerable to re-injury. However in my experience there are certainly things you can do (i.e those exercises show in this video) that will mitigate the effects and the appearance of this type of injury. While the ligament damage may always be there, performing these exercises can help to "close the gap". Best of luck to you in dealing with this issue!
I’m exactly 6 months. I’m going to dedicate the month to doing these and will come back with an update / review
Awesome! I hope you see great results!
great video!!
Thanks so much, Devon! Hope you found it useful!
Very helpful.. any other tips or workout advice. Thank you
Thanks so much, Jenny! You can find dozens of workouts here on my UA-cam channel: ua-cam.com/users/toneandtighten
Or there are literally hundreds of great workouts over on my website: tone-and-tighten.com
Hope those help!
Great Video!
Thanks so much, Nieves! Hope you find it useful!