How To Know if Diastasis Recti is HEALED
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- Опубліковано 15 жов 2020
- Diastasis Recti will cause a tummy pooch no matter how much weight you lose. It is more than just the width of your ab gap. Have confidence in understanding HOW TO KNOW when your Diastasis Recti is healed.
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Ashley Keller is a former World Champion 70.3 Triathlete, Army Veteran, mom of 3, fitness expert, entrepreneur. She is the creator of GlowBodyPT, known for challenging (yet safe), hard core workouts, even throughout pregnancy & postpartum!
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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
Any Mommas that are here because they are looking to get back in shape or incorporate more exercise into their routine, and don’t have a lot of time to commit because you’d rather spend it with your precious babies and partner, but you want to see results you can be proud of....I can’t advocate enough for Ashley’s postpartum exercise program and how life changing it is. And what I loved most was how easy it was to make the small changes she suggested in my diet (also in the program) to complement the workouts. Pre-pregnancy i was in the best shape of my life, and i truly feel Ashley helped me get back to that-and I started her program almost 18 mos postpartum. Best $100 i ever spent!! It’s never too late!
THANK YOU NICOLE!!!!
@@glowbodypt Such a pleasure!! Just doing my part to make sure you remain successful. All your videos are so on point and helpful to me. UA-cam and Pinterest are the only two “social media” platforms i use. 😇
Couldn’t agree more! EVERYTHING Ashley produces is gold!!
I attest to this program so much! Thank you, Ashley! I'm 4 months PP and started Ashley's program a month ago and have already seen so much progress. I'm a trainer, but having a baby completely turned me into a fetus of a student when it comes to restoring my core lol! I went from a 3 finger gap to almost a 1, and I'm still completing the program. Thank you soooo much!
Awesome video. Just finished your 12 week post pregnancy plan(and my graduation pics look amazing!) and getting ready to start the 10 minute plan. This was super helpful... I think I'm healed and ready to go. Your plans have been life changing! They are so effective, while also being time efficient and straight forward. Thank you so much for all your content.
Congrats on just graduating my 12 Week Post Pregnancy Plan!! I am so excited you are feeling amazing and motivated to keep progressing on. You will quickly fall in love with the 10 Minute Plan and the workouts get quite intense in P2 and P3!! The ab series, booty finisher series, HIIT series and progression challenges are legit too: D Well done, Lindsay.
Great information! I never knew about diastasis recti until I had my 5th baby. I have done Ashley's postnatal plan twice now (after babies #5 and #6), and both times it helped get my ab gap down to a 1 1/2 finger width. It also helped strengthen my muscles so I felt capable of meeting all the hard day-to-day physical challenges of raising six children. I can't recommend the PPP plan enough!
You are such a mom hero Julie with 6! It makes me SO HAPPY to hear you've closed your gap down to 1 1/2 on my 12 Week Post Pregnancy Plan!!
You're absoutely wonderful! Thank you for helping out all of us mamas who just want to be healthy and strong and may not be able to afford a personal trainer, whether is it time or money or commitment. You make it simple, timely, and effective!
Wow ash, this is a phenomenally helpful video. Thank you for this! Your 12 week postpartum plan which I have done twice has not only made me more confident but also, just mentally stronger and it’s so fun to relate with other moms! Would highly recommend! I’m seriously in better shape now than pre babies! Which is amazing! Love your plans. 🤍
YAYYY! So stoked to hear you have done my 12 Week Post Pregnancy Plan twice now and how much you've gained from it. Props to YOU, Callie. Glad this vid was helpful. : )
As maybe the only guy commenting on this I just want to say thanks for the video. Been dealing with DR and trying to find out about it lately. Having the frame of width, tension, and function was very helpful, and encouraging to go about my training with more confidence than I have been lately. I have been probably too freaked out about it because it's hard to come across a lot of good information. Mine came about doing standing ab wheels, most likely as a result of having a 7 inch incision for an old emergency appendicitis surgery. Thanks again!
Exactly the same happened to me, but the surgery I had was a gallbladder removal. So how did it go? did you fix it?
Omg exactly what I needed!!! Thank you so much. I hope you and your family are keeping well xxxxxx
So glad this was helpful for you!!
This cleared up so many questions for me, thanks Ashley!!
Glad it was helpful! Thanks so much for sharing that Elyse!
Great video, thanks. Went from about a 5 finger gap down to 1.5 with your 12 week post pregnancy plan. But still need to work on depth and functionality. Going to start doing the ab camp workouts 3 days a week
FIVE FINGER GAP down to 1 1/2!!! Heck yeah Chalese!! Perfect plan moving forward til you feel ready to step it up to the 10 Minute Plan!
The diagrams of coning from 5:15 on were very helpful. My abdominals definitely stick out when they are fully engaged (like in a plank), but I have no DR and I dont have that point. Now I'm confident that what my muscles are doing is normal. Yay! Thank you for another great video, GlowBody PT!
Exactly. I EXPECT your abs to bulge when doing squat thrusters, pull ups, barbell squat, v-ups, push ups, planks because they are TURNED ON and activating under tension just like any other big muscle, but there's a difference between this and actual coning. So glad to help clarify this for you moving fwd Erica!
This helped me tremendously! Thank you so much Ashley!
Glad it was helpful Steph!! Thanks for being such a long time loyal part of this little glowbodypt community!
I’ve been in great shape for years, but never worked on or healed my DR after my last pregnancy which was also my 4th C-section in 2012! All my babies were over 9lbs except 1 which was 8.13 which left me with a weak core ,large gap and deep depth 😞I finally decided in 2020 to address it and learned a lot from a great PT. This video is excellent!
9+ pound babies are no joke, you are awesome! So glad this video was helpful and that you decided last year to address your gap for good.
Very informative! Thank you. I have loved your prenatal and Postpartum plans! ❤️
So glad you have loved my free prenatal schedule and my 12 Week Post Pregnancy Plan Chelsea!! Thanks so much for being a valued member of this glowbodypt community. I hope to see you take your fitness up to the next level over in our 10 Minute Plan private group!!
Thank you for this reminder! Your 12 week Post Pregnancy Plan changed my life! My journey with GlowBodyPT began with a google search for a DR friendly workout. I was struggling to return to my pre-baby fitness due to hip pain. At 18-months ppt with my 3rd, my gap was only 2 fingers wide, but I didn't have the tension or strength to even complete your 8-minute DR friendly ab routine. I'm forever grateful that you recommend your 12 week plan during that routine...I decided to do it and it worked! I closed my gap to 1 finger width and regained tension in my abs! More importantly, my hip pain subsided and I regained confidence in my fitness abilities! At six weeks ppt my midwife had told me that my abs would never be the same...a week later, my pelvic floor physical therapist had told me that I may not be able to close my gap. I am forever grateful that your message was just the opposite. Your positivity and inspiration have been a blessing!
Sonya! WHAT! I never knew your midwife said that, and that your Physical Therapist told you that you may not be able to make progress on your gap. I have your b/a's too and you look ridiculously fit and healthy as a mother of 3, and you started the plan later than most. So, so proud of you and thank you for sharing!
Thank you SO MUCH! This video is a perfect explanation
Great information!
Really glad this was helpful Hazel. : )
Great reminder! I was getting upset that I still had a finger width gap but I have the tension and my core is functioning properly. Looks like I was worried over nothing!
I'm so glad you took the time to watch this AND access how your core is FUNCTIONING as a whole, this is awesome news Carrie!!
Awesome info thanks
So glad this was helpful Ali!
I have it even though I've never had a child. I always wondered why I had a pot belly and couldn't get abs. Doing your workouts has really helped me. When I have more time I'm going to try your planned weeks.
Thanks for opening up Em in the comments of my other video, this is a safe place and I'm honored to have you here. Even if you've never had a baby, my 12 Week Post Pregnancy Plan is the plan that closes gaps. Do the ab workouts of the week 3x per week on non-consecutive days (mon/wed/fri for example) instead of just once if you are farther than 5 months postpartum or if you've never had a baby. We take a full body approach, so it's NOT just abs training-- we put extra focus on the glutes. I always do a lot of leg training, plus we hit the arms and back as well. It is highly effective if you are serious about closing down your gap. But if your gap is already less than 1.5, do my 10 Minute Plan instead (the regular plan or one of the bonus runner plans included.)
This is the most challenging DR workout I’ve ever done ❤️
You need the 12 Week Post Pregnancy Plan. It will change everything for you if you're trying to close down your gap and improve the integrity of your abs! www.glowbodypt.com/12-week-post-pregnancy-plan-2 Workouts get harder every 2 weeks and the entire plan is designed to heal DR. : )
Great educational video! I am at the tail end of my second pregnancy (Due 7 Dec). As a military service member and fitness coach, I am always looking for the safest and most effective turn around time postpartum. I have learned that I am showing significant separation of DR and this advanced research will serve me well (hopefully)! Excited to join you and the 1000s of other mamas that have found success in your programs! Thanks for sharing!
A sister in arms!! Thank you SO MUCH for your continued service and sacrifice Brooke. Congrats on your second pregnancy and being due in less than 2 months now! Very cool you're a fitness coach, who are you on IG so I can follow you?
Mais, por favor !!
Amo os teus vídeos !!
Abraço de Portugal...
eu tenho muitos mais Ana!! FREE: www.glowbodypt.com/prenatalworkouts
😂😂 I absolutely LOVE how you used chocolate cake as an illustration to understand our abs 😂
Great video, thanks!!
❤ god thanks to you, recently i got my report i have this dr, ill definitely fallow your vedio for my health, thanks for the information
After I seen the before and after photos I will now join your workout plan to heal my D.R I am at 5 fingers apart and i know it's because Im short 4'9 and after having both my kids I have been trying to work on it but it's not easy. I couldn't find a workout plan for a while and im so glad you have one. Hope this works for me I want my body back lol
Absolutely it is harder to "spread weight" out when you are petite but I think as you get working out consistently on the plan you'll find that your appetite regulates and you'll feel more energetic and less cravings. I'm really excited for you doing this for yourself and can't wait to follow along your journey in the 12 Week Post Pregnancy Plan private Facebook group! Let's get you from 5 down to 2 or less!
I completed your 12 week postpartum guide and then straight to the Lean Fast Capable plan, and LOVED them. I got my DR from 4 fingerwidths down to 1.5, and was so pleased. I have continued to workout (mostly running and I also began Orange Theory) but didn’t keep up with your specific ab routine, and I have now regressed back to a 4 finger width DR 😔 my plan is to go back to the 12 week and focus on abs, but is there anything else I need to focus on moving forward? I thought I was at a healthy point to move forward with full activities but somehow I have regressed despite staying active! Thanks Ashley! You’ve been a life saver for me this year with my health and fitness!!
Betsy, GREAT JOB doing my 12 Week Post Pregnancy Plan and Lean Fast Strong Capable Plan for yourself and closing down a 4 finger gap down to 1.5! It sounds like you may still have elevated levels of relaxin (this will stay elevated as long as you're breastfeeding) or your body simply wasn't quite ready to be free from DR safe training. I recommend following weeks 2,4,6,8 pattern until completion using the upgraded version (help tab on my website will get you that for free since you previously purchased...I just launched it this summer!). Do the ab workout of the week more than once per week if time permits. Continue running and be wise about what you opt to do at Orange Theory and what you substitute or modify. : )
This is great stuff, I would love to hear your thoughts on breathwork and regaining correct use of breathing muscles as i feel i have lost this synchronisity after baby 2 and know this is affecting my intra abdominal pressure. I find bloating always sets me back any gains i make and makes it so uncomfortable to breath properly! Does your 12 week post partum plan address breathing or pelvic floor targeting? Xx
Thank you!!
You're welcome Tslil!
Great video! Thank you! If my DR is healed down to just below 2 fingers, am I safe to resume doing front planks? What about adding in ankle weights to my diastasis recti ab workouts? Thank you!
Hi, thank you so much for the explanation, very clear and helpful. I’m 2 years postpartum and I‘ve been doing core exercises since 8 weeks postpartum (at some point nicht regularly). My DR is now less than a finger wide and not deep at all, function is great. The problem is, I still have a mommy pouch (lower belly) & I’m struggling to get rid of the 10 cm I got after pregnancy. I do get a bulge in the midsection of my belly when I do a sit up but when I engage the core it goes away.
Which exercise routine from your collection would you recommend me to do? Thank you 😊
P.S. I also go jogging regularly & do muscle training, just in case it’s a fat issue
Baby #6 and Im proud to say I finished the 12 week program! I have neglected my health for years and I have had ab gap previously. After baby number 6 was born I finally purchased the program and restarted it three times before committing. I would press my screen every thirty seconds wishing for the workouts to be over already. I resisted change so badly but stuck with it to the end. SO worth it! At a routine check up, the young doctor said she wants to check if I have an ab gap and her shock was so obvious 😂 Her mouth dropped open and she said Wow! I think she was expecting road kill abs or something but she was in for a glowbody surprise! Thanks Ashley!
gahh this is so awesome to hear!! I love that YOU SURPRISED YOUR YOUNG DOCTOR of how fit a mom of 6 could be. Way to put in the work, so glad you did my 12 Week Post Pregnancy Plan for yourself!
Thank you so much for your information! When I check myself, I have about 1.5 finger width gap and 1 knuckle depth. When I am doing dead bug, I see coning in the middle of my belly and seems like there is a roof when I inhale and relax, but when I exhale I could pull in the coning, is this the actual coning and do I still have any issues? Could you explain what is actual coning? Thank you so much!
So this was very helpful and I loved this video so much. My baby is 16 months old and I haven’t done anything to help or heal my very severe abdominal separation. It’s definitely a 5-6 finger separation. I’m 25, and it was my First baby and I got wrecked. It sent me into severe depression because I had such a flat tummy and nice abs before having a baby…. I would like to fix it if that’s even possible because it is very severe. I just don’t even know where to start.
Great video. Would love to see more content or work out videos on that connection between a pelvic floor and transverse abdominal’s. I made it to week 10 of your 12 week post natal program and I had such a hard time keeping up with any exercise dealing with Keagle’s. My physiotherapist told me to slow down with the workouts and stop using weights, that’s why I had to stop at 10 weeks, or rather push pause for now. But a workout video that moves more slowly through Keagle exercises would be great, Especially for those of us who had excessive pelvic floor damage and no dysfunction.
Caroline, great idea! MOST KEGELS should be done long slow and controlled. This is why the Guidance in the 12 Week Post Pregnancy Plan has you doing them every single day 3x per day in sets of 10 starting immediately when you get the plan all the way thru to graduation....these are done on your own time in line at the grocery store, at a stop light, while feeding your baby or on the couch. A quick clench as you stand up out of a squat is more for pelvic floor agility so that we can functionally REACT when a sneeze or cough comes. : ) Unless you were dealing with prolapse...it's interesting your physio recommended no resistance training, I have NEVER head this before healing the PF postpartum.
How long does it take to heal if I have small coning?
Also can you do normal workouts minus planks ? Or do you have to do specific exercises ?
Great video, I have a 17 month old and didn’t think I had DR but realize now that I do! I’m concerned all the exercise and yoga I’ve done has worked against me - it’s still treatable, right? Even if it’s long after birth?
I am 7months post partum and have got my diastasis recti closed up, but I don't know the safest exercises to do that is safe and help me shed weight?
Hi! Loved all this information. Thank you so much. Although 1 to 1.5 width is clinically closed; is it still possible with time to get your DR to a zero?
Kristina, I'm so glad this was helpful for you! 0 is impossible since they are two separate sheaths of long muscles but it is possible to have less than a one finger gap. For me, getting to a 1 is as close as my abs will go after babies and that's very normal, functional, expected and healthy. Honored to have you here!
A very informative video
So glad to help!! I'm betting you will learn from this one too: ua-cam.com/video/0Fly9dEqVhY/v-deo.html It is one I want every woman who does my 12 Week Post Pregnancy Plan to watch to maximize success while on the plan. 12 Week PPP here: www.glowbodypt.com/12-week-post-pregnancy-plan-2
@@glowbodypt hi thanks i watched this one before ive taken notes:) i always roll out of bed now and take extra care.
@@glowbodypt hi i wanted to ask u a question i have a 3 finger gap going across my belly button and 2 fingers under my bb. My physio therapist said not to worry about the width going across my bb and that 2 fingers under my bb is normal is that true? She was unable to see me as hospitals are used for emergency only now
Hey Ashley, thanks for making DR understandable. Whatsoever I would love more on the whole coning thing. I still don't know if what my belly does is coning or naturally bulging out and even before I was pregnant my belly pulged out.
Coning looks like internal organs are poking up through the separation of your abs. It will be clear. So glad this was helpful!
I have don’t your plan multiple times through and had it down to a 1 finger gap, somehow it has reopened to a 2 finger gap and now I don’t know what to do! Any advice would be awesome
So thru your explanation of coning, I don't feel like I have it but the middle of my stomach is slightly protruding. I've looked up photos on Google and they didn't look like my stomach either. I can really only feel the protruding of if I look down on my stomach. Is this still considered coning? Would a doctor know by looking? I have an appt coming up but I wanna figure out what I'm doing wrong so I don't loose out on the 2 months of the postnatal plan. My stomach wasn't like this before so idk what to do 😭
Hi
If one can achieve normal belly with the help of excersise then what is the use of belly wrap after postpartum? Pls advise
My gap has closed to 1 now but i still get doming. Do i need to still be careful with exercise or is this as good as it gets now?
So my question is, when I’m doing the exercises I don’t have any coning and all the things to look for are good but my stomach still isnt “flat”. Is that just fat I need to loose and maybe I need to tone more now?
If my separation is 1.5 fingers can I do regular abdominal workouts?
I feel I have diastasis recti. I just had baby number 5, 11 months ago. I've always been serious about exercising and healthy eating and I've been exercising again since I was 6 wks postpartum and no matter how much I exercise...and I've gotten in shape EVERYWHERE ELSE I can't get rid of this pot belly! I Always look bloated! It's so discouraging! Then I heard about diastasis recti and thought...YES!! I HAVE THIS! I also have a lot of lower back pain. So I started this 21-day diastasis recti challenge and finished it. I have not seen results yet but I know this is something that takes time. Yesterday I went in to see my primary care doctor because I wanted to have her check me and diagnose me because I don't trust if I'm checking myself correctly. She acted like I was crazy and the only thing I could be talking about is a hernia, and after I explained to her what diastasis recti is she said she wouldn't know if I have it and even if I did I would have to go see a plastic surgeon and have surgery done to get rid of but that diastasis recti wouldn't cause my stomach to be popped out like this. She did text me and I did not have a hernia. I've done my research and like your videos say their are exercises to heal it. She totally bursted my bubble and made me feel like it was hopeless because if what she was saying is true I can't afford surgery.I left there feeling pretty bummed. Then I came home and looked online to see if doctors don't really know about diastasis recti and it did say online that most doctors don't know or if they do know about it they don't know how to check for it. So I'm looking up what exercises to do next since I finished that challenge and I want to keep going. Your video popped up. What is the price for this program? I'm very interested. I wish I had known what was going on with my stomach earlier. I kept thinking okay yes or discourage but don't worry keep going next month. Never did the belly go away but everywhere else I was looking right and tight. It's almost a year after my baby and I could have been rid of this already. I've got this skinny fat situation going on. And I'm tired of wearing big baggy shirts to try to hide it. I had contacted several personal trainers and was told that I probably wasn't exercising hard enough and I just needed to start a program with them. I knew that wasn't the case. I knew it was something else going on because I know how hard i exercise and 6 days a wk. It really pisses me off that my doctor treated me the way she did. She spoke to me like "this is what you're here for? This is what happens after a baby deal with it. You'll gain weight in your belly." No one should ever leave their doctors feeling hopeless.
Hi Alisha, it's Ashley. I'm really sorry for your bad experience with your primary care doctor. Unfortunately it's very common for primary care providers to not know about Diastasis Recti, they fail to check for it, and don't take a holistic approach to healing the abdominal wall and they can make more $ by referrals to surgeons. Since your doctor didn't check you, I need you to do my self-check at home How to Check Yourself the Right Way for Diastasis Recti (because there is plenty of misguidance out there): ua-cam.com/video/VgJIsDJXqg0/v-deo.html Healing DR is exactly what I specialize in. My 12 Week Post Pregnancy Plan takes a full body, functional approach where your ab workouts are new every 2 weeks to avoid plateaus and progressively, deliberately close down the gap to restore the integrity of your core. If you do have DR, do my 12 Week Post Pregnancy Plan starting right at day 1. Since you are 11 months postpartum, I need you doing the ab workout of the week 3 x per week instead of once per week. Mon/Wed/Fri for example. Healing DR is *not* intense ab workouts, it's retraining the abs to come closer together...so if a personal trainer tells you that you aren't working out hard enough, they probably are not certified prenatal & postnatal exercise specialists, and if they are then they are misguiding you. a) Do my self check. b) If you do have DR, be committed and follow my 12 Week PPP for a very strong chance at preventing surgical intervention, which would require around 8 weeks of no exercise afterwards and almost no one who trains to heal their DR needs. www.glowbodypt.com/12-week-post-pregnancy-plan-2
@@glowbodypt Hi Ashley thank you so much for your response. So I watched your video to check for diastasis recti and I do have it. I'm looking forward to purchasing your program tomorrow. Is it best to communicate with you on Instagram?
@@glowbodypt Hi i purchased your 12 week program. Im a little about a couple things. Ive messaged you on instagram. I wanna start monday. Hopefully you'll see this message before then.
Thanks for the info! When can I start working on healing my diastasis after giving birth? Due end of May.
Kelsey, it's Ashley. Congrats on being due in just one month from now! Get the 12 Week Post Pregnancy Plan now (or once you're full term in a couple of weeks). Open it up and watch the WATCH FIRST video right at the beginning. I explain everything you need to know to maximize your postpartum healing and abdominal recovery so we can get your ab gap closed efficiently, safely, and effectively as possible. Clearly you're a planner and a step ahead of probably 99% of other women who don't even know what Diastasis Recti is, and those who don't have the motivation to exercise. You'll do fantastic when provided the *structure* of the plan to follow and I'm confident you'll heal your Diastasis Recti on the plan Kelsey.
Is 1 or 2 fingers okay to start with normal exercises or must it be zero fingers? X
Hello there Ashley, I am on the second to last week of your 12 week postpartum plan ❤️ I really love it and see some awesome results. At birth I weighed 218 pounds I am 5’6 and I now weigh 183 pounds my goal weight is 150Ibs. I noticed since the last month on the plan I stayed the same Weight 183 this whole time. Do you recommend me getting the lean fast strong plan next? Or your 10 minute plan. As I am really trying hard to loose the weight I just can’t get below 180 for some reason. God bless you! Looking forward to hear your reply.
Selene you've lost 35 pounds since delivering!!!!!! This is massive progress!! Keep in mind as you lose weight your hormones and metabolism regulate. You've made a huge drop in weight (congrats) and your metabolism is like HOLD UP WHAT'S GOING ON HERE and is likely holding onto calories a bit more in "preservation mode" which is exasperated if you're breastfeeding, too. Do my 10 Minute Plan next and USE THE RECIPES you get in there!! They rock. I also want you watching my youtube nutrition playlist (especially the intuitive eating video, macros, and gut health videos) Just to cover all of your bases. Weight loss gets harder as you get closer to your ideal weight so a calorie deficit CONSISTENTLY is the only way to keep losing weight (eating a little less than your body requires each day to stay at it's current weight). Playlist here: ua-cam.com/play/PLYovK-I6zn_q1UibOz35wMVPgwTYs2tSb.html 10 Minute Plan here, start 2 weeks after you graduate the 12 Week PPP!!! www.glowbodypt.com/10minuteplan
Okay!! Thank you so much for responding 😭😭 I appreciate it very much!! For something I didn’t get the notification that you responded! So you don’t recommend I do the lean fast strong plan next? I really want to learn how to do a pull-up & shorten my mile time as well! Love you so much! And thanks for your reply ❤️ it really encourages me to keep going and losing the weight! Your right that is a huge progress!
I cant tell if i have it cos something its like 1 finger and sometimes its 2 fingers but the depth is same as like you showed so i am confused
Okay, this is so interesting. For months I have thought that my diastasis recti is healed because I have less than a 1-finger gap. I seem to be good on tension too. However, I've had stress incontinence ever since the birth of my son last year and while pelvic floor physical therapy has helped, I definitely wouldn't be able to jump on a trampoline without leaking. The two physical therapists I've been to have both checked me for diastasis recti and have said that I no longer have it, so I have just been assuming that this is a pelvic floor problem unrelated to my abdomen. I would love to know your thoughts. Could this be a diastasis recti issue? I definitely have been doing workouts that aren't necessarily diastasis recti safe since I thought I was good to go in that arena...
Not likely a DR issue because you've had TWO Physical Therapists check you in person and cleared you of DR (yay!!!) More likely anothe Pelvic Floor issue. Hypertonic pelvic floor, prolapse, long term scar tissue that needs to be massaged out, issue engaging properly at the moment of exertion, and a good physiotherapist will hook you up to sensors that will actually MEASURE where and how much you are able to engage which will give an exact indication of what the treatment is moving fwd.
Hi where can I get the workout plans ? Will it work for someone who had a kid 11 years ago . Back then I had no clue what was going on with my stomach or how to heal it . I was told to get a tummy tuck DR surgery . But don't want to go that route
You are NOT the only one who has come to me over 10 years postpartum who were never diagnosed with Diastasis Recti and women have come before you with great success! Here's what I need you to tweak to get the best results since you're not in the postpartum season of life anymore: Do the ab workout of the week 3 x per week (such as Mon/Wed/Fri) for a more aggressive approach. Your abs are not sensitive or healing. They just need deliberate work and consistency. I'm very confident that if you follow my 12 Week Post Pregnancy Plan start finish you will close down your ab gap and very likely be able to avoid any type of surgery. www.glowbodypt.com/12-week-post-pregnancy-plan-2
Wow! This is the first diastasis recti video I have watched that I completely agree with and think is extremely helpful to women experiencing it! Great video! I’ll be recommending your channel to my clients!!
thanks babe. You might also find this one helpful for your pregnant clients (we cannot ACTUALLY prevent, but we can prevent it from becoming exasperated): ua-cam.com/video/tcyK5tZeQ68/v-deo.html
Hi! Loved this video. Will this help heal an umbilical hernia along with the DR? I have always had an outie due to a hernia as a newborn, but now it's so much worse after 5 babies. I've had 2 doctors recommend surgery, but I'm hoping a program like this will make it unnecessary. :) Thank you
Hi Cassandre, Umbilical hernias can only be repaired by surgery, your doctors were correct! I WISH exercise could alter the shape of the belly button by popping it a little more inward, but exercise cannot do this. We can only manipulate muscles and connective tissues through deliberate, progressive training that gets harder over time. I recommend umbilical hernia surgery first for you, then do my 12 Week Post Pregnancy as soon as you are cleared to resume exercise to re-establish the integrity of your core after having 5 babies by closing down the gap between your rectus abdominis muscles. and flattening out the lower stomach.
@@glowbodypt Thank you SO much for your reply and advice! I will be looking into my options for getting it repaired then will head back here to work on a flat tummy! :) Thanks!!
Hi, I really need some advice. I've got a 5 finger width DR that is growing quite fast and coning. It seems to get more pertruding in the evening. I have 2 kids, 5 and 3. I didn't know what is was at first. I have not done hardly any exercise since I had my kids and my bladder is quite weak with sneezing. I tried to exercise a few days ago but I began to have labour type pain all night in the muscle, very scarey. I do wear a girdle to keep it in. I cannot function without one as the girdle prevents the pain. I have been on a waiting list for hernia operation for 2 years. I don't really want an op but everyone says I should do it as my belly looks deformed and lump is sticking through my clothes. I'm also a carer so I do alot of manual handling which doesn't help. Is there any hope of me healing mine without an op.?
hey Charlie, I am glad you reached out so I can help you as you have a hands-on job and you're a mother, both of which require functional fitness! Good news and bad news for you. Bad news first: No exercise or exercise program can "fix" a hernia because essentially it is internal organs (often intestines for us women who have had babies) that are protruding. You can't just push intestines back manually, in or do exercises that makes them go back into place. Good news: Often times minor hernia surgery can be outpatient, in and out in a couple of hours with a mesh repair or other type of repair that isn't very invasive or risky...most doctors recommend waiting til you are sure you are done having babies. Until you can get surgery, more good news!: My 12 Week Post Pregnancy Plan is safe for hernias, especially umbilical hernias are common from having babies (I have a small one too, it's been there since my first baby Gavin, and may or may not have it repaired since it's cosmetic!) but the same exercises you would do in therapy that are stomach hernia safe, you're doing on my 12 Week Post Pregnancy Plan to close down the ab gap! Since your babies are now ages 5 and 3 you're past the typical postpartum healing season where you need to be super delicate on the abs, and in your case, you should be doing the ab workout of the week from my plan 3x per week instead of just once per week. This means during Week of the 12 Week Post Pregnancy Plan you would do Coffee With Your Core (quick less than 15 minute routine) 3x per week, such as Mon/Wed/Fri for best results. I'm confident you can make progress naturally on your core, strengthen your pelvic floor musculature, and feel more fit overall. Then when the time is right, finish off with your hernia surgery.
This is helpful! I finished the 12 week plan a few months ago and still have a shelf in my upper abs. It sounds like according to this video go back and repeat phases 2 & 3 and add the ab workouts 3 days a week? I am curious because what if I’m planning on getting pregnant again too?
By a shelf do you mean a pointy cone along the centerline up and down? Or just your stomach looks wider than you want it to in your upper abs? Yayy that's exciting you're interested in having another baby! You do want to be in excellent shape before getting pregnant. If you do it again repeating like this, know that you can get pregnant while doing my 12 Week PPP P2 and P3, all the way thru week 13 of pregnancy! Then at week 14 you need to switch over to my free prenatal schedule. This is the same rule for my 10 Minute Plan, too.
@@glowbodypt by shelf I mean from my rib cage my abs stick out and then at my belly button at the widest part looking at me from the side it flattens. I can send you a picture on IG if you’d like to have a better understanding. Maybe it’s more like a bulge in my upper abs and then no abs then a flat area near my pelvis. And I didn’t know we could do the 12 week program up to 14 weeks pregnant and then switch to your prenatal plan, that’s great news too!
I have what you're describing as a shelf too. Don't know if it's because I still have DR or just extra skin and belly stretching out from pregnancy.
Great video and very informative! But why do you keep stepping from one side of your mat to the other?
sorry to distract you in any way, it wasn't my intention!
@@glowbodypt even though, very informative and very helpful!
Mam i ve 5finger gap can it be healed through exercises pls help
How do I heal my dr when im in my 50?!
I'm currently 7 weeks pp and finished week 1 of the 12 week pp plan. My gap is only 1 - 1.5 fingers. Can I start doing more intense ab workouts after finishing the 12 week plan?
My doctor said not to start running until 6 months pp so I started working out on my spin bike again besides walking,n this should be DR friendly?
Yes you can after finishing the plan! Need you to watch this though so you can be aware of your bike position while you're on the 12 Week PPP so you accidentally don't re-open your gap! ua-cam.com/video/KKnLFwfMpEQ/v-deo.html
Ashley, wanting to access my videos from the 12 wk post pregnancy plan and I can't? Saw the email that they are updated and after emailing sellfy, they resent me my lfsc plan, but still can't track down the 12 wk pp videos? I have the schedule, but the links aren't working? Thanks!
Angel, it sounds like you already got the updated 12 Week Post Pregnancy Plan but you aren't opening it in the right location. If you are using an andoid phone, you need to open it in an up-to-date Adobe Acrobat PDF Reader (free app). For iPhone, open in iBooks. Everything is clickable and the links work! : )
@@glowbodypt ok so I did that -- very current app on a brand new android. Still not working? Not sure what else I'm missing.
@@angelmayerle706 We will figure it out, don't worry. Have you tried opening in Files? (Looks like a Folder).
Yes, that was what I did on my first attempt to no avail...ah technology. Thanks for the help. I appreciate your time!
Is it necessary to do an ultrasound to check for diastisis recti or can I check at home.
No ultrasound is necessary, you can palpate it with your fingers! ua-cam.com/video/5BXnYjqou78/v-deo.html
Hi!! I just found out I have a hernia and I have been working hard to repair my diastasis recti since I was cleared at 6 weeks to exercise. I am now 6 months postpartum and am just now finding out I have a hernia on my belly button. Is it possible to close my ab separation/heal my DR while still having my hernia??
Same here am 4 months ppt I have umbilical hernia and DR. Was told no exercise would heal my DR only surgery by my Dr 😢. But I see positive comments here so am hopeful that it'll heal with these videos I have just stumbled on.
Sorry to ask did your hernia heal or did you have to do surgery?
So basically, if i have no doming and only like half a finger to a finger width and less than knuckle deep depth (and it's only like a two inch long diastasis above my navel) i would be good to go back to working out for real? I've been rowing (adapted, i won't lean back in the back stroke) and I have been doing pelvic floor gymnastics with my midwife and am eager to get back to weightlifting and also ab exercises to build the strength in my core up again!
Yes Ma'am, you are good to go.
i have a finger gap but i still have a mamma pouch. i dont know if its loose ski, fat, or both. where do i even begin to flatten it
1 finger width gap isn't bad at all! My 10 Minute Plan has a super legit ab series that I highly recommend. Phase 2 and 3 ab workouts will really burn and help get you over whatever plateau you're dealing with. www.glowbodypt.com/10minuteplan Follow the plan as it's written (we address your ENTIRE BODY with special focus on the abs, glutes, legs, arms, flexibility and fat burn).
If you’re just starting to try to get back into shape and you’re 5 months postpartum. And your diastasis is under 2 inches. Are you able to start working out normal again?
If your abs are FUNCTIONING well with your less-than-2 finger width gap, then yes, you can resume any exercise you want to again.
When I can do sit-ups again/stop log rolling over in bed safely? I have 1 finger or less width and good tension thanks to your PPP (started week 9 this week) to just the first knuckle in my ab gap. Can I safely sit up in bed without rolling over?
Wait til at least 4 or 5 months postpartum to be safe. Your 1 finger width and 1 knuckle deep is already healed (yay!!) but still sensitive til 4-5 mo pp.
Hello I have been doing a variety of different diastasis recti exercises for 7 weeks now. In the beginning I had a 2 and half inch gap around navel and quite a bit of doming and really bad when bending over around navel. Now I have 2 inch gap but the tension is less then half a finger deep. In the beginning I could do normal workouts and have slight doming and would be able to fix. I still have slight doming but able to catch and also fix. What would you recommend for me to continue on this journey of fixing my diastasis recti?
My 12 Week Post Pregnancy Plan! Your DR exercises need to be progressive (in the best order and harder over time) taking a full body approach (not just the abs). Every DR healing core workout should hit the internal obliques, external obliques, rectus abdominis, and back. Then the rest of your training also needs to be DR safe. Once you get down to 1.5 gap with your current half finger depth- this will be a winning, functional, healed DR.
@@glowbodypt is there any promotions or discounts out there for your 12 week post pregnancy plan! I have been doing your 8 minute ab workout that's safe for DR. And I have been switching my workouts out. The doming now is little to none and now it doesn't show at all unless I am showing someone and do it. Appreciate you putting all the free workouts out there on UA-cam thanks very much You're amazing
I closes my diastasis through physical therapy but wondering why my stomach still sticks out the same as it did prior to closing.
It's hard to say without seeing you in person. Maybe shoot me some photos over Instagram messenger and tell me your full back story. I also want to hear your measurements at, above, and below the naval.
11 months pp 2 c section can u help
Can you show more photos of before and after.
YES! 35% of women highlighted on my websites before/afters delivered via c-section: www.glowbodypt.com/12-week-post-pregnancy-plan-2 and there's even more before/after pics on my Instagram Story Highlights under Progress Pics. : ) Women share literally everyday their progress in our 12 Week Post Pregnancy Plan private facebook group too which you gain access to when you purchase the plan.
I have been finding alot of conflicting answers to this question: are quadruped excersize ok for diastasis recti healing I Postpartum? Things like donkey kicks and fire hydrants and bridges dogs?
Donkey kicks and variations (fire hydrant) are not DR safe. I don't know what bridges dogs, sorry. Bird dogs (is that what you meant?) can be safe when super controlled, I will explain: The only time you should be quadruped on all fours is if you are watching yourself with a mirror to your side so you can practice contracting your pelvic floor IN AND UP, as you pull your naval inward toward the spine. Watching yourself improves neuro muscular connection. These are extremely controlled & deliberate. As you let out a long exhale, that's when you would contract your stomach inward if you are ready to try out a quadruped position exercise slowly.
@@glowbodypt I did mean bird dogs, thank you very much! I am glad to know for sure, I look forward to closing my gap so I can do those again then!
Hello .. is it too late to fix diastisis recti... Just finding out about it after two years of having my third baby... Can you be healed and still have wrinkled saggy big tummy?
You are never too late to make progress on closing down Diastasis Recti that went undiagnosed for years. 2 years after your 3rd baby means your abs are NOT healing themselves or getting any better and without deliberate training, they will only stay the same or get worse. You should absolutely follow my 12 Week Post Pregnancy Plan for yourself. I need you doing the ab workout of the week 3 x per week (such as Mon/Wed/Fri) since you are 2 yrs pp with your 3rd baby you need that more aggressive approach (don't worry they are short 15 min ab workouts that really make a big difference!)
An inch or two above my belly button I have a small bulge shaped like a half grape sort of, right on my linea alba. I'm 1 year post partum. Everywhere else seems like absolutely no diastasis recti. And how can I increase tension of my linea alba?
Stacey, what you describe as a small half grape bulge sounds like a vein or intestines (super tiny hernia kind of like an umbilical hernia but just above your naval). Not usually anything to worry about unless it becomes HARD (can't push it back in) or larger. You improve gap width and tension with the same exercises!
@@glowbodypt will the exercises possibly make that small bulge go away?
@@staceylo789 You can't get rid of a hernia or vein being visible without surgery (I know, sorry to be the bearer of bad news). My 12 Week Post Pregnancy Plan is the best to restore the core's integrity, establish overall core strength, function, burn fat, get toned all over, but not exercise can get rid of a hernia small or large as it's your intensities poking through (very common, I have vein line too and small umbilical hernia since my first baby, doesn't mean your abs still can't get super strong and toned!) If you want to focus on LEGIT AB TRAINING, do my 10 Minute Plan because the 7 part ab series is intense and will make you ripped.
Can i do planks crunches situps if my gap reduced to 1n half fingers gap?? Pls reply
Yes.
My youngest is almost 5 and my gap is at 3 fingers. Should I start with the 12 week postpartum?
Hi Chantelle, it's Ashley. Even though you are 4 going on 5 years postpartum, you are never too late! You absolutely should follow my 12 Week Post Pregnancy Plan for yourself. Instead of doing the ab workout of the week once per week, you should instead do it 3x per week on non consecutive days (Mon/Wed/Fri for example). This more aggressive approach on the abs has been very effective on other women just like you who are several years postpartum and still have unaddressed Diastasis Recti that went undiagnosed for years. I'm confident in my plan and very hopeful for you to get down to a solid 2 finger width gap or even less if you stick with it.
Hi, is it possible that i have constant constipation from diastasis?
Not likely related! I recommend looking at all of your symptoms with your doctor and specifically leaning into healing your gut bacteria (I have a video on prebiotics and probiotics too)
Does your plan work even though my twins are now 1 yr and a bit. I have 4/5 gap
Congrats on your 1 yr (plus) old twins! Yes my 12 Week Post Pregnancy Plan has been effective on tons of twin moms, many of whom started later on like you who didn't realize they had Diastasis Recti upfront. If you message me on FB or IG I am happy to share twin mom progress photos from my plan! It is very realistic of a goal to get you down to a solid 2 from your current 4-5.
I have a 2 finger gap at the belly button area at one knuckle deep. I've recently started yoga for overall health. That will be okay yeah? My function is improving with time. My youngest is 3 years old now
So glad you checked in with me! I am very happy with your 1 knuckle deep as far as integrity- yay! But as far as your 2 finger width gap at the naval-- this part is still concerning. I really want you to achieve a solid 1.5 finger gap or 1 finger gap (both doable and within reach for you being 3 years postpartum from your youngest baby) so that you don't make any separation (or visual belly pooch) worse. I admire your motivation, but yoga is actually one of the WORST exercises for Diastasis Recti and will make it worse. Please watch my video here where I cover all exercises that make it worse: ua-cam.com/video/KKnLFwfMpEQ/v-deo.html If you aren't sure what you're doing, I cannot recommend doing my 12 Week Post Pregnancy Plan enough because it takes all the guess work out, it's click and go follow along routines where I coach you through everything from my living room to yours, and many women who are 3+ yrs pp have had excellent success closing their Diastasis Recti ab gap on my plan. You can always DM me on IG or facebook if you want to see some recent pics of moms in your same shoes-- around 3 yrs pp when they started!
Ohh oof,I know I can't do leg lift exercises or sit up style exercises as per physio, but I need to do yoga for my trauma healing. Thanks I'll watch that video and may have to restrict the types of yoga I can do
I am having gap only in navel 1.5 ..my upper and lower gap are healed.. Suggest some quick healing diastatis recti excersise to heal navel gap
1.5 at your naval is normal. This is no longer considered Diastasis Recti, as long as your core is functional like I explain in this video!! : D To get more tight, toned, flatter abs, you need to start doing more ADVACNED ab workouts and full body workouts overall that get progressively harder each month at just the right times. I designed the 10 Minute Plan to do just this -- a full 7-workout ab series, booty series, full body approach with HIIT and cardio workouts that get harder over time, all you need are dumbbells and I coach you through every workout (42 different routines so it's super diverse and fun exercises you've never done before!). You train a total of 30 min per day so it is time-efficient for even the busiest of women who want to focus on sculpting and toning the abs.
@@glowbodypt thankq for u r response😃
Hello mam I have just one small doubt plz reply me 🙏🏻🥺 when I check my DR I see one finger gap like I feel muscles on each side of my finger and depth is js a lill bit so does it mean that I don’t have DR anymore ? Or I have ?? Can I move to other exercises now ? Plz help I’m searching for my ans since few months bt I’m helpless plz help with this mam 🙏🏻my baby is one year and I still look like 5months pregnant 😭
Mouni, based on what you told me, you do not have Diastasis Recti. Your gap is 1 finger wide and probably 1 knuckle deep, this is good integrity! Since you feel you appear 5 mo. pregnant some days it's likely a) Your internal organs like the stomach and intestines have been jammed around during pregnancy and now take up more space than they used to. All moms have this to some degree, some more noticeable than others. b) You could be carrying extra belly fat as many women struggle to lose fat in this area. Or, it could be a combo of a) and b) but you do not sound symptomatic of Diastasis Recit which is good news. I recommend my 10 Minute Plan for you to make progress on your core specifically. It will help you flatten out your stomach more and burn fat as we take a full body approach. As long as you have internet access, I coach you through every workout click-and-go super straight to the point and you get results. www.glowbodypt.com/10minuteplan
@@glowbodypt thanku so much fr the reply 😬I’ll surly try to join that program ♥️ I appreciate it 🙏🏻
You look so toned and like you lost weight? I'm really struggling with weight less right now :(
It's Lean Fast Strong Capable Plan!! I'm recording all of the full-length workouts for it and plan update will come out this winter (goal is December!) so that it is not intimidating for ANYONE to do, I'll be coaching you through every step of the way just like my other plans. : ) You mentioned you're struggling with weight loss, tell me more. What have you been doing for your training & nutrition lately?
@@glowbodypt thank you dear! Well now I just found out I'm pregnant, so it makes sense I was feeling bloated and like I had gained weight despite working out and trying to eat healthy. I will have to refer back to your pregnancy workouts for now. Thank you for all that you do and I hope you are all safe & well xxx
Good for men as well? 2.6cm gap upper abdomen
Yes. Typically DR occurs in men from excessive intra abdominal pressure lifting something heavy (most often weights). Your upper Diastasis Recti can become worse if you are often 'sucking in' this puts pressure downward on the bladder and upward on the rib cage- contributing to rib flare. Avoid sucking in.
Can i start ab exercises after i have healed from diastasis? And when?
Yes, you can start non-Diastasis Recti exercises now. You totally need to progress onto my 10 Minute Plan next to keep advancing & getting the best results on your body without plateauing. It's like my 21 day 8 minute workout challenge...except WAYYYY bigger and better and more comprehensive. 42 x different workouts and the plan is all click-and-go for 12 Weeks. Plus it comes with BONUS runner plans too for both beginners & advanced. Try the free sample workout first here: ua-cam.com/video/PoyBVRT8e28/v-deo.html
@@glowbodypt thank you so much sweetheart ❤️
10 cm gap. Is it possible without surgery?
Jennifer, it's Ashley Keller here to talk through this with you. Are you positive you have a 10 cm gap? The most I've seen after working with over 16,000 women now is a 5 finger gap, on a quadruplet mom. She closed her Diastasis Recti to less than 2 fingers on the plan! I can send you her pics and many more, if you want to see - just email me ashley @ glowbodypt . com (I used spaces to prevent robot spam).
@@glowbodypt I'm positive. A surgeon just requested a CT scan because they thought it was a hernia. It's not. Lol
@@jenniferwaggoner6873 I'm sorry, that's so disappointing you are navigating such a severe DR gap right now. You would be the first woman to do the 12 Week Post Pregnancy Plan with a 10 cm gap so I'd KILL to get your feedback and see how it does on your abs from an academic standpoint with your real life experience! Do you plan on continuing to grow your family, or do you think you're done?
What if I can fit about 2 fingers only at the belly button?
That's not too bad.... How deep do your fingers go when following my How to check yourself the right way for Diastasis Recti youtube video?
@@glowbodypt About half of the tip of my index finger
Hi there. I would like to know when checking how deep it is, do you need to be relaxed laying on your back or have your knees up and head lifted as if you’re checking your gap width?
I checked it both ways and relaxed it was two knuckles deep. No relaxing it was one knuckle deep.
Jazmia, you check while you are slightly crunched up and holding that gentle crunch. Knees up, feet flat on the floor, not a full sit up, just a slight crunch. It sounds yours is a solid 1 knuckle which I'm pleased with as far as integrity of your gap! You sound ready for my 10 Minute Plan to take your ab workouts NEXT LEVEL : ) www.glowbodypt.com/10minuteplan
Why do you move side to side to much? Sorry your superb - the the side to aide thing is distracting i lose focus
Sorry. It is a lot to remember and if you've watched my newer videos you'll see I don't anymore. : )
Too technical
The intent is to provide value and be educational, I hope you learned something!
Please, stop moving