Best Exercise for New Moms with Diastasis Recti
Diastasis recti is known as the abdominal separation that occurs when the rectus abdominis, the two large vertical banks of muscles that meet in the middle of your abdomen, pull apart from their attachment point. This often happens to new moms after carrying a baby to full-term or anyone who has had stomach surgery.
If you’ve carried a full-term baby, chances are you’ve experienced some degree of separation in this area and you can get a proper diagnosis from your doctor.
Some of the common signs of Diastasis Recti are:
Looking pregnant long after your pregnancy
Pain or discomfort during sex
Feeling weak or disconnected from your core
Lower back pain
Constipation
Bloating, especially after eating
An umbilical hernia
An outie belly button
Pelvic floor dysfunction
Poor posture
A belly bulge
I often get asked by people if it’s too late to “fix” their diastasis recti even if their child is older- the answer is no! It is never too late to strengthen your pelvic floor and close your diastasis recti for good.
A well-devised, safe and effective workout program that will focus on the pelvic floor, core, and introduce specific breathing techniques and stretching. Will touch upon best nutrition practices for you and baby.
Tailored-to-you workouts that come equipped with videos that change every 4 weeks
Weekly unparalleled support, guidance, and accountability from a coach who really cares
Individualized calorie and macronutrient suggestions based on your current nutrition habits
Mindful and guided goal setting to align with the results you want
Morning and evening self-care rituals
Meditation and breathwork practice recommendations
Nutrition: cookbooks and shopping lists
Specialized HIIT cardio workouts geared specifically towards your goal
Detailed instructions on how to read your program so you’re never in the dark about what to do or how to do it
Unlimited text support between sessions for whenever you have a question or need an extra bit of encouragement from me
Some doctors or clinics may try to pressure you into purchasing ”sleeves” that are similar to waist bands to help support your stomach but the reality is I’ve only seen success and recovery from DR from people who were willing to do the work every week. Yes, I mean the physical work of doing consistent core exercises to help with increasing the body/mind connection and strengthen the core.
This can all be done with a simple and consistent progressive strength based program. If you’re interested in learning more, contact me HERE so we can set you up on a strategy call to discuss the details of your own individualized core strength program.
In the meantime, feel free to get started on some of these prone pelvic floor and core exercises to help you move past Diastasis Recti.
