28 Day Diastasis Recti Workout Challenge
I have been getting so many questions from mommies regarding Diastasis Recti and how to treat it. I wrote a HUGE nice long post on DA which you can read here, but now I am back to bring you a Diastasis Recti Workout Challenge to keep you motivated to healing those separated muscles.
If you are unfamiliar with this condition, basically it is when your abdominal muscles split in two. Your abs will naturally stretch apart somewhat during pregnancy to make way for baby. However, a normal pregnancy should result in the abdominal muscles eventually closing back up together with no gaps (which can take up to 12 weeks or longer sometimes).
However, when your abs stretch too much, something’s gotta give. Think of a stretchy hair tie. You overuse it or stretch it too much and it won’t go back to being tight and useful. It does not hold your hair in place right? You try to put your hair up with it and your hair falls out in buldges everywhere.
The same holds true with your abs and DA. Your abs stretch so much that you cause gapping in between your two abdominal halves that cannot be naturally retracted. Instead, you are left with a 2in+ finger gap and a nice little (or huge) bulge at your belly otherwise known as the “mommy tummy.”
Unfortunately 1 in 2 women will develop DA during pregnancy whether it be from natural causes such as the size of your baby, being overweight, or having twins but you can also get DA by doing the WRONG exercises!
Some exercises to avoid during pregnancy are:
- planks
- crunches
- sit ups
- rotating moves
Basically avoid anything that makes your belly “cone” and puts extra, unnessary pressure on that already protruding tummy. I NEVER worked my abs during pregnancy and thus I have never gotten DA! Sometimes, you cannot help it. But most of the time, you can try.
This simple self-test will help you determine if you have diastasis recti:
- Lie on your back with your knees bent upward, as if you are in the starting position for a crunch exercise.
- Place your fingers right above your belly button.
- Raise your head and shoulders off floor as if you are performing a crunch exercise.
- If you can feel a gap or see a buldging, then you could have a diastasis.
For the next 28 days, you will be doing the following 4 moves to help you heal and to strengthen your core:
- Bird Dogs
- Marching
- Abdominal Vaccum
- Cat/Cow Pose
For a complete video of each move along with an example of the DA self test and 3 moves to avoid, watch the clip below and be sure to follow me on Instagram!
BONUS MOVES ALSO INCLUDED IN CHALLENGE:
- Heel Drops
- Pelvic Tilts
- Heel Taps
So, who’s ready? Let’s gooooooo!
Here is your pinnable chart. Feel free to hover your mouse over the image to save to Pinterest instantly!
Rules:
- Take each move carefully and slowly.
- Practice deep inhalation and breathing with each move.
- No repeats! All you’ve got to do is what the day says to do.
- Stop if you feel any excess pressure or any pain.
- Always consult a doctor prior to beginning any exercise regimine.
If you liked this and would like more exercises to close the gap, check out my 12 Week Diastasis Recti Workout Guide. In this guide, you will have 4 exercises per day that only take 12 minutes! Cardio and sretch routines are included. All workouts are brown down into levels so you can go at the right pace.
To check out my Diastasis Recti Workout Guide, click here!
Your trainer and friend,
