diastasis recti
7 Comments
Catherine Cederqvist, Level 9
Enthusiast

Can anyone recommend videos for this? i've had two kids and still have separated abs.

Britteny Salvador, Level 46
Enthusiast
May 11, 2016

Hi Chatherine - I'd be happy to help you find the best video for this.

First, I recommend speaking with your doctor before beginning any fitness regimine. As your body heals, you'll need to pay close attention to the intesntity of your workouts so that you avoid injury. That being said, I would recommend first focusing on strengthening your pelvic floor and supporting that with a few regular, low-impact exercises that aren't intensive on your core.

Try the following workouts and let me know what you think!

1) Nurturing Life: Active Prenatal Yoga

2) Prenatal Yoga: Inner Renewal

3) Let's Get Moving: 10-Minute Low-Impact HIIT

Catherine Cederqvist, Level 9
Enthusiast

Thanks so much!

Kelly Lee, Level 9
Expert
May 31, 2017

Hi Catherine CederqvistCatherine CederqvistCatherine Cederqvist! How is your post-pregnancy fitness journey going? I would love to hear about it as I am currently working on a pre and post-natal training program for moms:)

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Angela Palacios, Level 7
Enthusiast
July 11, 2018

Hello just wondering if the post-natal program was now available?

Chioke Mose, Level 16
Enthusiast
January 1, 2020

Any update on a postnatal training program Kelly Lee? It would be helpful to even just have a video explaining how to modify exercises for diastasis recti.

Ellysia Noble, Level 12
Expert
January 4, 2020

Post by Chioke Mose:

Any update on a postnatal training program Kelly Lee? It would be helpful to even just have a video explaining how to modify exercises for diastasis recti.

Hello @chioke ! I am one of the grokker expert coaches and I am also a pre and postnatal Exercise specialist. First of all if you have diastasis, keep track of the depth of the diastasis, and the width so you know you are making progress in the future. If you haven't already I'd recommend seeing a pelvic health physiotherspist as they can help you with amazing core and breathing exercises. Depending on how well your diastasis is functioning will depend on whether an exercise is deemed safe or not. If you are able to contract the abs and work the whole core without experiencing doming or coning through the abs then the Exercise may be ok. If when you do an exercise and even with the right breathing, you find the abs dome out then maybe the Exercise needs to be adjusted for you. So it is all person depending. If you're unsure, then for now maybe replace any an crunch style exercises with side plank style core work or front planks but with hands elevated on a bench or chair. Hope that's a bit helpful! Ellysia @fitempoweredmomproject

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