Selen Dar

Muscle-Building Workout and Diet

Hey, ladies! Today we’re going to be talking about Diastasis
Recti, which is an abdominal separation you get, usually with pregnancy. So today we’re going to be talking about
Diastasis Recti. What this is, ‘diastasis’ means ‘separation’,
‘recti’ refers to your ab muscles called ‘rectus abdominals’. So, what’s going to happen is – with diastasis
recti, it’s a fairly common condition in women, especially during postpartum, where
the right and left halves of the rectus abdominus muscles actually split apart in the midline
fascia. What you’re going to see, if you have this,
there’s going to be a gap here. Sometimes it can happen here, but generally
it’s going to happen through here. There are different widths. Some people will have the two-finger, three-finger,
so it can really vary, depending on the condition in the person. If the symptoms of – it’s actually a symptom
of excessive, or unsupported intra-abdominal pressure. So, what happens is, the belly sticks out
because the space between the left and right of the belly has widened. It’s very common, like I mentioned, among
pregnant women, and about 2/3 of pregnant women actually get this. So, the best time to start strengthening your
core is before you get pregnant. But if you already have this, then you really
want to make sure you’re taking the right steps to condition in the proper way. First what you want to do is, you want to
test to make sure you actually have it. There are tons of great videos on YouTube
that can show you how to do it. It’s a super simple test. It just takes a few minutes to see if you
actually have it, or you can chat with your OB/Gyn first. Most people can usually tell if they have
it. But it’s always good to make sure you test
first before starting any kind of ab workout at all. Just very quickly, the exercises you want
to avoid. You absolutely want to avoid a standard crunch. That would be this motion here. On the ground. You do not want to be doing any kind of standard
crunch. What it does is severely increases the intra-abdominal
pressure. So, it’s going to push your organs outward,
against, and through the gap, and downward into the pelvic floor. You really want to make sure you’re avoiding
that. Even just a regular sit-up. Same thing. We don’t want to do that. Any kind of twisting, anything here; you absolutely
do not want to do any kind of twisting. Planking. This isn’t really the time to do planking
either. It just puts too much pressure on the abdominal
wall. I’m just going to run , though, really quickly,
four different exercises you can do at home, just to help you gently start engaging the
deep core stabilizers, the pelvic floor muscles; all the muscles that have separated and need
very gradual, gentle strengthening. The first thing we’ll start with is a pelvic
tilt. We’re going to lay on the floor, our knees
will be bent, our palms will be up. We’re going to think ‘belly button to
spine’. We’re going to gently rotate our hips up
toward our face. Normally I would say have your head, and a
neutral spine. Relax on the ground. I’m just going to talk up to you guys. So just know your head should be on the ground,
and fully relaxed here. So, you’re going to think about raising,
and lifting that spine a little bit. But it’s all through the hips. I’m gently tilting my pelvis toward my face. It’s a very small movement. It really doesn’t show much. So, you’re here, and I’m just engaging
these very deep lower muscles here. Relaxing and tilting my pelvis up and rotating
back on the ground. Rotating up. So, you can see, it’s a very slight tilt,
and relax. Tilt, and I’m really trying to engage those
muscles. I clench them up and relax. Once again, those are some really critical
muscles to work on. Those deep core stabilizers, those pelvic
floor muscles. The next one we’re going into is a heel
slide. This one is all about stabilizing through
the core. Our knees are going to be bent, our shoulders
will be shoulder width apart, our palms are going to be up. Neutral spine, naval to the spine, once again. So, we’re kind of keeping our core engaged
the whole time. What you’re going to do is press your heel
– actually, I’m going to bring this up because my heel is not going to slide. I’m going to take my shoes off. Just so you can get a little bit more of a
slide with these. I’m going to take these off quickly. Okay, so we’re back down here. We’re going to have our palms up, and you’re
going to think about a little bit of pressure on the ground. We’re not going to lift that heel, and then
we’re coming back. So that’s what that navel to spine. We want to think about our belly button to
spine. As we’re pushing down. Then I’m bringing that up. I’m really feeling that through the bottom
muscles here. Those deep core muscles. Those stabilizing muscles. I’m down, bringing my knee up, never lifting
it off the ground. I’m not putting a ton of pressure, but I’m
really focusing on those deeper, lower muscles doing the work there. It doesn’t look like it’s doing a lot,
but you’re going to feel that. Even just doing that little bit I did. Next, we’re going to go into a knee lift. We’re staying in that same position. Everything is going to be. Bent knees, palms up, neutral spine, belly
button to spine. With this one, we’re going to focus on the
knee raise. Think about controlling this. Not only up, but down. Especially on the down. I could really feel that lower muscle here
doing a lot of work. With all of these, I want you to think about
doing 8 to 10 reps. I’m lifting, slowly lowering, because that’s
where I’m really feeling it; on that lower. When I’m lowering my leg I’m really feeling
it through those deep core stabilizers. So, the stronger you get, that’s where you
can start doing two feet. And lower. You’re really going to feel it when you’re
lowering on these. And lower. Belly button to spine. And lower. Really good. Okay, our last one. We’re going to do a pelvic pillow squeeze. So, we’re going to stay on the ground, you’re
going to get a pillow in between your knees. You’re going to be palms up. This is going to be working the intra-pelvic
floor muscles, and we’re going to be activating the adductor muscles of the inner thigh. So, I’m laying here. Once again, neutral head, my belly button
to spine, my palms are up. I’m just thinking about really squeezing
that pillow as hard as I can. I’m bringing my knees together and I’m
going to relax. Squeeze that pillow together the best that
you can. Not only am I feeling that in my inner thigh,
I’m actually feeling that in my low rectus abdominus at the very bottom. And relaxing. So, think about anywhere from 8 to 10 squeezes,
relax, squeeze again as hard as you can. Really think about trying to squeeze your
knees together through that pillow, and relaxing. 8 to 10 reps. Try to think about doing three rounds of each
of these exercises. Try to do this workout five times a week because
they’re very gentle exercises. You don’t need to overdo it. Remember, it’s all about healing and strengthening
at the same time. Hey, ladies! Thanks for joining me today. I hope you found this video helpful. Please make sure you take things gently and
carefully because I know it’s a long process. Just do what you can. Hit the like button, subscribe if you liked
the video today. Leave us comments and let us know if there
are any other videos you’d like to see from us and thanks for joining me! We’ll work out soon.

74 thoughts on “How To Fix DIASTASIS RECTI | Abdominal Separation | 4 Best EXERCISES & What To AVOID!!

  1. Thanks been dying to hear about this from y’all ! I’ve had 4 c-sections but had always been able to get my abs back but 5 years after last child I’m still struggling with lower abs definition

  2. Would these benefit me if it's been 10 yrs since my last child/c section ? I never knew this was a thing until this video and I've been doing everything I shouldn't be. I def have this, but afraid it's too late ?

  3. Can c section also do these exercise to lift up the belly pouch after a long time is it effective? Plz plz reply

  4. Great video, but I think it would be very helpful to show the correct way to lower the body to the ground and also get back up again. The way you do it in the video also creates intra abdominal pressure. Women with diastasis recti should lower themselves sideways to the ground and do the reverse to get back up

  5. I think it is also really important to mention that during the pelvic tilts, you don’t want to engage the glutes. You want to train the body to do this movement with the core and pelvic floor muscles only. Best way to start out, is have your legs in a butterfly position (feet together, knees apart… I know, very lady like) so that your glutes can’t activate during this exercise.

  6. thanks for this. I did all the don't exercises this week… luckily it's my first week back so I can do these instead.

  7. How often would you recommend doing these exercises and when will I see improvement? When could I start doing the normal ab work outs after trying to improve my dra?

  8. It's been 2 months post delivery. I had a normal vaginal delivery with episiotomy and have 2 fingers diastesis at naval area. Can I start exercising these?

  9. What happens if you overdo these and end up with intestines bunched up in upper stomach along with the pelvic floor/abdominal tightening up farther than where it should be causing discomfort?

  10. I been doing these every since my c section 6 years ago, but now it's involuntarily contracting things in the wrong place 🙁

  11. i also suffered from Diastasis Recti and saw a bulge and doctors wanted to perform surgery but i wanted a second opinion and my doctor recommended talking to the people at Tupler Technique and the results were great after about 18 weeks.

  12. I can really feel the muscles working. My oldest child is 23 and my youngest is 15, so I'm hoping for good results.

  13. Thank you for your nice video.
    i have downloaded women fitness wourkouts from google play. Working whole body challenge for about 2 weeks…doing planks and chrunches and may be other wrong i think it was completely wrong to do all of the excersices. Can we mix these excesices with them? Or should I ignore the challenge until my abdominal is repaired? I have 4 big finger gap.😔i had c_surgery about 8 years ago.i had 72cm belly.
    …now it is 89😔….making me feel depressed and hopless😔
    any way..
    What should I do? Can we do these excesises twice a day to get resultes sooner?
    Excuse my bad is my foreign language.
    Thanks in Advance.

  14. I went to the doctor the other day for my yearly physical and my doctor told me that I have DIASTASIS RECTI with no hernia. I ask him what I could do about this and he told me that I could do nothing about it but get operated on, I say BS on the operation. I'm 63 and I think that these exercises could help me.

  15. Approximately how long does it take to fix this diastasis recti? Let's say if I exercise 5 times a week for 10 minutes each time

  16. What other exercise can I do to slim down at the same time as I’m doing these recovery movements? Can I run / cycle to sweat?

  17. So-so video. Many much better ones out there. But thanks for posting. Also, you don't show the proper way to get up and down.

  18. thank you so much for this video… just asking though… when you sit up or come down on the mat should we be doing so on our sides? Just not to pressure on our abs?

  19. Look up approximation. Ashley Black recommends to actually press the transverse abdominis together during these movements.

  20. The Dr told me I have an umbilical hernia. Could these exercises fix without surgery. It's been 4 years since I got the hernia.

  21. Thanks for the video! For how long aprox should someone do this before being able to start the regular abs and planks exercises ??

  22. thanku for such a great video
    i have 2 questions
    can i do squats if i have diastasis recti
    and second is if i am not sure , that i have diastasis recti or not, can i do these exercises which you showed in your video

  23. I gained 75 pounds during my pregnancy, had a natural birth & he was 9 pounds! I'm normally 115 pounds so I felt LIKE A COW. My stomach is not like it used to be. I may hire someone to help in a gym bc I'll do it with someone telling me how much to do etc. I'm sick of mommy tummy.

  24. I had got my diastasis recti with my first child over 10 years ago. I think my organs have already came through my muscles. Will this still work for me? I know that I will NEVER have absolute flat abs anymore but will it still help me? How many times a day should I do this and when will I probably start to see results?

  25. I’m just curious… Is there an amount of reps for each exercise that you could give me? I just find I can’t change positions as quick as you do in the video… Feel like I’m not getting the proper workout, like maybe I’m missing some reps? Thanks!:)

  26. Thanx a lot for the simple explaining I benefited a lot actually you motivate me to workout 😻👏🏻👏🏻

  27. Can someone with 2 year old 2 finger DIASTASIS RECTI be healed? I have seen 2 doctor about this and they both told me it can't be repaired… that an old injury like this isn't treatable. If it was a 2 or 3 week old injury then yes. thoughts??

  28. Hi, I’m assuming this would also be effective for a male? I have a fairly large gap from being close to 300lbs, I’m now 160lbs and would like to repair my diastis. Thanks 🙂

  29. The athlean X videos have models, images, a skeleton and a white board but this one just has a person explaining a phenomenon.

  30. Finally a diastasis recti video that does not include ANY exercises on your hands & knees!!! Finally a video without too much teaching at the beginning where the teaching is half of the video. I’m going to do this right now. The close caption does have errors but the types of exercises are my focus. Thanks so much.

  31. Can this is effective if my delivery was 12 years before, can I get it correct now by these exercises??

  32. Will these exercise help all types of DR, upper/mid/lower? Most exercises for this seem geared to the lower pelvic area.

  33. Do I need to do this when doing some other workouts or can I just do this before bed or in the morning?

  34. I need help. I am 15 and am not pregnant or going to be any time soon. I don’t know if I have this. I’ve tried to loose my tummy fat because I wanted a flat stomach like all the girls at school. And I am skinny. I just have a stomach. and have been doing tons of ab exercises and I’ve learned that sit ups do t burn fat. So now I have abs but my stomach fat is pushing them out and it’s very uncomfortable. If I lay on my back and lift up my legs like I am doing leg lifts or something my stomach pops out very bad and hard. Can you give me advice on what to do ?

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