Ab Workout After Pregnancy – Postpartum Abs Exercises – Diastasis Recti Safe Workout



what's up guys hey Jared Beck strand here doctor of physical therapy tone and tighten calm and I wanted to shoot a quick video today showing you four of my favorite exercises that I recommend to my patients all the time to help heal a diastasis recti condition safely and naturally let's jump into it right now all right first of all thank you so much for joining me here today on tone and tight and I know there's a lot of great videos out there on this subject I'm stoked you clicked on this one I'm excited to be able to share with you a little bit of what I know and what I've learned regarding this this common condition so thanks so much for joining me one quick plug if you haven't done so already I hope you take the chance to subscribe to this channel I try to share a lot of great tips and exercise and even some healthy workouts my goal is to help you guys to become fitter healthier versions of yourselves I hope you take the chance to subscribe to this channel also at the end of this video I'm planning on sharing a special announcement with you that is particularly special for diastasis recti for you post pregnancy for you postpartum moms out there who might be looking to kind of tone and tighten the midsection a little bit more I've got something special coming your way I hope you stick around to the end of the video to hear that and so okay let's get into this diastasis recti what is it so you've got four abdominal layers your most superficial of which is called your rectus abdominis it goes from the bottom of your rib cage to the top of your pelvis it's that nice six-pack muscle it's got two halves basically to it that run down right down the front right here again in super toned individuals that's that six-pack muscle that comes down the front now what happens it's got two halves to it those halves are joined together by some connective tissue in the middle what happens is with increasing pressure increasing intra-abdominal pressure on that area it can actually cause it to stretch and to tear and so most commonly I see this in pregnancy there are men that do develop it there's also a condition where an excessive stress or excessive strain maybe during a hard workout or whatever can put the constraint that ligament to Kozik to tear and however again the most common population that I see it in is postpartum women and kind of post pregnancy women just after that baby has grown in that stomach it's those ab muscles that just get stretched and distended kind of day in and day out can eventually cause that ligament or that connective tissue down the front of that muscle to eventually tear okay so that's kind of what it is and why you get it how do you know if you have the diastasis recti condition this is actually a really common condition postpartum in up to about 65% of women develop this condition with pregnancy I mean that's a huge number about two and every three pregnancies will get I mean to an extent this diastasis recti condition there is a home test that you can do to kind of figure not figure out whether or not you have it it's a little more detailed than I want to get into for the purposes of this video but what I'll do is check out the description to this video I'm also going to drop in a link right up here that's where you need to go to see to do this home test to check whether or not you have the diastasis condition another big thing if you do find out that you have it there are some exercises that are indicated meaning that are going to be really good for it there's also some exercises that you should absolutely avoid basically anything that's going to put undue stress on that muscle we want to avoid stressing out that area while we're trying to heal it up and so that being said I shot another video that's all about the do's and don'ts of diastasis recti again link is going to be right up here floating around you can check that down in the description to this video to get access to those two videos important resources I hope you guys check that out but now so let's get into it so I just wanted to share with you four simple exercises that you can do at home to help heal up that diastasis recti condition give me one second I'm gonna go bring in my expert all right and here she is I say expert just because I believe it or not have never had any children this is my wife she's had actually believe it she's had four kids you guys and so with each one well I guess it was just after kind of our last three mechanic about developed the diastasis condition each time and so I kind of gave her some exercises these are similar exercises that I ran her through so she's a champ if I'm gonna get anyone to demonstrate these to you it's gonna be her right here so let's get into them four exercises to help you heal up that I asked this is wreck deck and so the first thing that we want to do is train your transverse abdominis muscle to activate when I say transverse abdominis muscle there's a muscle that originates on your lower back wraps around your sides and kind of connects right in underneath that rectus abdominis muscle that gives torn with the diastasis condition and so when we train that transverse abdominus muscle it kind of serves like a corset it kind of helps to suck everything in a little bit tighter basically bringing the two torn halves closer together so that's exactly what we want and so your first exercise and the one that you have to master if you're going to heal up that diastasis condition is going to be just a transverse abdominis activation I call it a posterior pelvic tilt with a brace and so what that means is Camille's laying down here on her back and the first thing we want to do is to set her core to set her her pelvis really you know in a little bit better position for a more effective muscle contraction so what she's gonna do is actually Rock her hips backwards what I tell people is try to envision like and so come up out of that real quick and so you'll see if her back is arched I can slide my hands underneath it pretty easily if she rocks her hips backwards she's gonna flatten her back down into the table right now all of a sudden now I can't get my hands underneath there and so that's your first visual is to do what we'd call a posterior pelvic tilt just basically rocking your pelvis posteriorly rocking your pelvis to the back she's gonna hold that position while she activates that transverse abdominis muscle to do that she's gonna basically suck her bellybutton in towards her spine now what I don't want with this is I don't want you to hold your breath while you do it the most common problem that I see is people when I say okay now let's suck your bellybutton into your spine they just take a deep breath in and then all of a sudden they say look at this good activation of this muscle well no what you're doing is you're just creating a negative pressure with your lungs and with your diaphragm to suck in your abs so try to avoid that you should be able to breathe normally through this and so to go over it again your first exercise posterior pelvic tilt so she's gonna rock her hips backwards and then she's gonna use her muscles to draw her bellybutton in towards her spine now when I when I recommend this to patients will typically start with about a five-second hold work up to even about a 10-second hold and so about a five-second hold try to repeat that about 10 to 20 times and then increase in time and increase in reps up to about 30 times 10 second holds so that's gonna be your first exercise to make that a little more difficult exercise number two now we're going to hit that same contraction but we're going to make it a little more difficult by adding some leg movement to it and so she's going to do the same first two steps posterior pelvic tilt flatten her back tighten her tummy so suck in the stomach now what we're going to do is hold this position while she's gonna March so with this left leg she's gonna bring that up to my up to my hand in the back now right leg up to my hand and then back down and then what I like to do especially when you're starting out is to just do one at a time so hit March left March right and then reset the system Camile I've already ran her through countless times this workout and so she's a little bit better at being able to hold that contraction so the posterior pelvic tilt with the abdominal contraction and then she was March March March March March March March and so this is the most important factor right here don't worry about this I want you to do it with being able to hold this good kid of this this nice tight state right here this nine tight condition in your stomach fly on your back tighten your tummy March left March right and then relax if you're a beginner if you can handle a little bit more consistent marching while holding that contraction you can March March March March up to about five marches per leg a good number to shoot for is about three sets of about ten marches each leg is a is where we're going with Howard okay exercise number three we're actually going to grab a ball we're gonna kick on a little bit different muscles with this one we're gonna add some ball squeezes to this and so just a regular ball this is from like our doubles we've got like a basketball game down in our basement that's all this is from any ball will work if you don't have a ball and you don't have kids no just kidding and so a pillow if a folded up pillow will also work with this you just want something to squeeze between your knees and so now what we're going to do is add just a few more muscle contractions to this system first two steps are always the same flat in the back tighten the tummy now what she's going to do is squeeze that ball together as a bonus we can even hit a kegel exercise Kegel Kegel potato potahto kegel exercise with this as well so go ahead and relax if you reach this point if you're watching this video chances are you probably know what kegels are and women's health postpartum fitness especially it's a huge thing basically just keeping your pelvic floor strong and tight all the muscles that are basically inside your pelvic ring these are the ones that stop you from urinating that stop you from defecating I mean you know the ones I mean professional like don't pee don't fart those are the those are the muscles that you're going to use and so flatten your back tighten your tummy and so she's got that nice ta activation going again we're bringing those halves together we're gonna squeeze the ball and then we're going to hold in a fart and we're gonna hold that for about a three-second count and then we're gonna relax everything flatten the back tighten the tummy squeeze the ball hold in the fart and then we're gonna hold that for three seconds I'm sorry if that's crass you guys anyway ever you know what I'm talking about though okay and so that's exercise number three finally exercise number four we're gonna actually get Camile off of her back and we're going to do some modified side planks and so she's gonna roll over onto her left side right now and then basically you know we the the three that I've shown you so far let's see how long you can hold this okay the three the three that I've shown you so far before we've been concentrating she's been laying on her back it's been a very similar muscle contraction to get up out of that all of a sudden now we're gonna do a side plank we're gonna work the obliques a little bit harder but what I want her to focus on so right now she's on her left elbow she's on the outside of her left knee her right legs out straight she's using all the muscles over here on the left side of her core to keep herself upright and straight in this position what she's also gonna focus on again diastasis recti centered with this is I actually wanted her to hit one of those ta contractions while she's up so we're contracting the oblique on the side but then we're also activating that transverse abdominis muscle while she's up in this hole that's pretty good I know so again just thinking so we've got to activate that corset muscle that transverse abdominus muscle she's gonna even it up and so now right right elbow right knee out on her left foot again we're working on we're focusing on these right obliques down here but then again it's that suck it in muscle that we're really after again that's what's gonna bring those two halves together in closer so what I recommend to people is a 10-second hold is a good number to start with you can get up to 20 up to even thirty second holds as soon as you're up to able to maintain that 30 second hold in this modified side plank position with a good muscle contraction right here that's when I say okay let's take it out into a full plank what she's gonna do it for us and so let's get out and so she's out on the outside of her right foot she's on the on her right elbow nails and it's just a longer lever arm that she has to support right here and again that transverse abdominus muscle activation is what we're after so there you are you guys so those are four great exercises that I recommend to my patients in my physical therapy clinic all the time and those are ones that again Kamil's a master at she's been through those a number of times I really hope that those help you guys out and so one more thing that I mentioned in the intro of this video special announcement I'm you guys and Camille and I we've actually put together an entire program for you these diastasis recti videos and these kind of you know ab workout videos are some of my more popular videos on youtube and so around that we thought oh there's probably a lot of people out there who need this information who want this information who want to heal their diastasis recti the right way who want to even kind of tone and tighten their abs after childbirth after pregnancy and so we put together an entire program for you guys it's called the mommy tummy fix and we're actually just one week away from launching it and so the launch date on it is April 16th 2019 if you guys are watching this video before that day it's not available yet coming if you're watching this video after April 16th of 2019 it is available right now basically it's a progression to these core exercises we're just scratching the surface here one of the biggest comments one of the biggest questions that I get on my channel is you know what's next I can do all these diastasis recti exercises what's the next step and so what we did is we put together a progression of about six weeks of about six different workouts that's going to take you from the next step to the next step to the next the other thing that we focused on and just a little teaser here you're also going to get some some eating tips and some recipe guide then also some other kind of home cardio type exercises as well just with the understanding that you can't spot treat fat you can't just importantly if only right you can't you can't just do core exercises to tone and tighten your core it needs a more well-rounded approach that's what you're gonna get in this mommy tummy fix so again April 16th is the launch date for that we hope you guys come back to check that out I'll leave a link to that as soon as it launches in the description to the video as well if you guys have any questions or comments about anything we've talked about anything that I've displayed in this video please leave that down below and until next time you guys we'll see you right back here on Tona Titan

8 Replies to “Ab Workout After Pregnancy – Postpartum Abs Exercises – Diastasis Recti Safe Workout”

  1. Doing the RIGHT exercises in the RIGHT way is imperative to trimming and toning your postpartum stomach and healing your diastasis recti. Thanks so much for watching; be sure to "LIKE" this video and "SUBSCRIBE" to our channel!

  2. Can I resume regular workouts once I’ve closed my gap?? I’ve closed my gap a couple of months ago but still have some remaining bulge when bloated/etc. Are exercises like modified planks safe or should I still avoid them?

  3. Hi I really enjoy your videos the only thing im not certain of is how do i know that im sucking in my tummy to my spine the right way?

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