Diary of a Fit mommy

12 Week Diastasis Recti Home Workout Plan

You have asked and you have received! It is finally here!!

Say hello the my NEW 12 week Diatasis Recti Workout Plan. This workout plan is unlike any other program geared towards Diastasis Recti! This plan is broken down into 3 levels to help you close the gap at a slow and steady pace and all exercises are 100% safe for postpartum mothers.

I often get asked how long does it take to heal Diastasis Recti? This answer is based off of woman to woman and everyone is so different. My best advice is to take it slow and trust in the process and try this guide for the best results.

I also get asked, is it too late to heal my Diastasis Recti? No, it is never too late as long as you have your deep transverse abdominus muscles! You can always build stronger abs by first correcting your gap at the innermost layer.

As you know, Diastasis Recti is a condition that most often happens after pregnancy resulting in the two adbominal halves splitting to form a gap in between. It can happen due to excess weight gain or simply gaining weight too fast. When this happens, your core starts to weaken and pull apart! This can even happen after having multiple pregnancies since most women do not work on their deep core after pregnancy. As a result, women do know realize that they have Diastasis Recti in their postpartum stages because doctors dont discuss this!

Understanding and Managing Diastasis Recti Abdominis

The most common diastasis recti symptoms are:

  • Distended abdomen
  • Bloating or abdominal bloat
  • Insecure pubic region, pelvic diaphragm, and rectus abdominis muscles
  • Incontinence or urinary leakage
  • Abdominal separation
  • Lumbar spine pain
  • Poor posture
  • Constipation

The best way to find out if you have Diastasis Recti is to do a self check at home using your fingers!

The diastatis or split is measured by the number of finger spaces that fit in between the two rectus abdominis muscle bellies.

Normal = 1 finger space separation or less

Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces or a distance of 25 mm (just less than 1 inch).

This means the tissues joining the rectus abdominis muscles have either stretched or split apart. Obviously the wider the gap, the larger the separation of these two muscles – some women can very large separations of greater than 4 finger spaces.

Measuring Diastasis Recti During Postpartum Recovery - NYDNRehab.com

4 Steps to Measure a Rectus Diastasis

Step 1
Lie down on your back with both knees bent

Step 2
Place your index and third fingers directly above your navel (belly button). Your fingers should be aligned side by side and pointing in the direction of your feet.

Step 3
Raise your head and shoulders off the supporting surface and feel for any gap or dip under your fingers.

Step 4
Lower your upper body back to starting position

Here is a sample of level one exercises from the workout plan and what you can expect. Each day you will have 4 moves to complete in addition to an optional cardio routine and cool down (stretch) routine. The main workout only takes 12 minutes a day!

The guide features 12 weeks of workouts broken down into 3 levels. Everyone should start with level one and progress as needed in order to make sure your Diastasis does not worsen and heals properly. All you will need is a yoga mat, a timer (your phone), and a high quality durable glute band which you can grab here.

The guide also comes with a free support group and is yours forever to keep. It is never too late to heal Diastasis Recti!

You can purchase your own Diastasis Recti workout guide here.

Your trainer and friend,