Diastasis Recti Phase 2: After building core stabilization in diastasis recti phase 1, we add layers of difficulty while maintaining safe positions and exercises.
NOTE: This series is not for pregnancy.
Diastasis Recti (DR) - Believe it or not, research has shown that at least 45% of moms have an abdominal separation (or diastasis recti) six months postpartum. Most don’t even know that it’s there until they experience a weak core, a belly they don’t like (i.e. the mommy tummy, muffin top or any other ugly name we call it) and lower back pain.
Phase 2: After building core stabilization in diastasis recti phase 1, we add layers of difficulty while maintaining safe positions and exercises. This program is for postnatal mommas. Use the Pregnancy workouts if you have this ab separation during pregnancy.
We know you are short on time! This express workout focuses on 6 supersets targeting the chest/back, biceps/triceps, front/rear deltoid. You will find basic combinations with a twist to tone up the shoulders and arms.
Equipment needed: one set of medium to heavy weights.
This workout is part of our core progressions used in our Postnatal and Diastasis Recti programs, but it is invaluable progressions in teaching your core healthy movement patterns. Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core.
If you are following our programs, all workouts are already modified for you! There is no universal list of don’ts in the diastasis recti world. But because it is usually the intra- abdominal pressure that causes the recti muscles to have a bigger gap between them, our direction is to stay away f...
PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...
It sounds simple, but years of habit can take a bit to correct. In fact some studies show it takes thousands of repetitions to correct bad habits. We spend 12 hours a day upright, this is key time to keep your abdominal wall from being overstretched. With your feet parallel, stack your hip bone o...