Exercises To Tighten Loose Skin, Mid-Section, Diastasis Recti Healing Get Ab For Holidays #1
Video taken from the channel: Hana Milly
Diastasis Recti Exercises Physical Therapy Diastasis Repair Exercises
Video taken from the channel: Michelle Kenway
HOW TO STRENGTHEN YOUR DEEP CORE MUSCLES ⎮ ENGAGE YOUR ABDOMINAL MUSCLES WITHOUT CRUNCHES ⎮ EP. 2
Video taken from the channel: Amanda Louise Fit
The EASIEST Way to Target Your DEEP Ab Muscles and Strengthen the Core
Video taken from the channel: Criticalbench
Deep Abs: The Hardest 1/4″ You’ll Ever Move | FemFusion Fitness
Video taken from the channel: FemFusion Fitness and Pelvic Health
7 EFFECTIVE TRANSVERSE ABDOMINIS EXERCISES (WORKS IMMEDIATELY!)
Video taken from the channel: Coach Sofia
Diastasis Repair Exercises Physio Starts Your Diastasis Repair!
Video taken from the channel: Michelle Kenway
Strengthening this core of muscle—at back and front of the torso—is paramount to performance and injury prevention. Let’s not get confused here: It’s important to understand the distinction between bracing and drawing in or hollowing. Bracing is what we want you to do.To strengthen these muscles, experts often recommend doing abdominal exercises several times a week. When done correctly, core workouts can help tighten and tone your midsection.
Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it.
The deep abdominal muscles, together with muscles in the back, make up your ‘core’ muscles and help keep your body stable and balanced, and protects your spine. Causes of abdominal muscle strains include overstretching, overuse or a violent, poorly performed movement of the trunk.Generally, they should only be performed provided they do not cause or increase pain.
Begin with the basic abdominal strengthening exercises. Once these are too easy, progress to the intermediate abdominal strengthening exercises and eventually the advanced abdominal exercises. Figure 1.One method to target the deep abdominal muscles is the stomach vacuum, which is an isometric contraction that tenses the muscles without dramatically moving them. Stand upright and place your hands on your hips.
Expand your chest, and pull your stomach.Activating and strengthening these deep core muscles (and the transverse abdominis in particular) will help you get immediate relief from lower back pain, as well as support and protect your spine from flare-ups. Make sure you perform these exercises on a weekly basis.Planks and anti-rotation moves, such as the Palloff press, are valuable as they strengthen the deep interior abdominal muscles responsible for trunk support, according to.Crunches are a classic core-strengthening move.
The act of lifting your upper body works your abdominal muscles. If you have low back pain, do.When your abdominal muscles don’t work how they should, bad things start to happen.
It may not seem like much at first, but dysfunctional abdominal muscles lead to back and hip pain. If you’re wondering what to do to strengthen your abdominal muscles, don’t worry. Here is everything you need to know to get stronger abdominal muscles.First, you’ll do breathing sequences to awaken your deep belly muscles (including the obliques, the transversus abdominis, and, of course, the diaphragm). Next, you’ll incorporate the.
It’s important that you focus on strengthening both the smaller, deep (Local) muscles, as well as the outer (global) muscles All these muscles work together to help stabilize your spine and pelvis – which in turn will reduce low back pain, stabilize your spine, and prevent injuries.While this group of deep muscles don’t help with flexion the way the oblique muscles do, they do help with breathing and expelling air from the lungs and they also help protect the internal organs and spine. In fact, when you pull in your stomach, it’s the transversus abdominis that you are engaging.
The abdominal muscles are a very important topic when it comes to working out. We strongly feel that the abdominal muscles, more commonly known as abs, should be worked every day as they can handle.There are a lot of different exercises you can do to strengthen your stomach muscles.
However a lot of them are harder than they need to be. Your abs muscles are one of the easiest muscle groups to exercise if you know what you are doing. A lot of exercises that focus on other muscles still give your abs a good workout.
List of related literature:
|
|
| from Science and Practice of Strength Training |
|
|
|
| from Orthopedic Massage E-Book: Theory and Technique |
|
|
|
| from Preclinical Speech Science: Anatomy, Physiology, Acoustics, and Perception, Third Edition |
|
|
|
| from Greenman’s Principles of Manual Medicine |
|
|
|
| from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book |
|
|
|
| from Natural Bodybuilding |
|
|
|
| from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features |
|
|
|
| from Mosby’s Essential Sciences for Therapeutic Massage E-Book: Anatomy, Physiology, Biomechanics, and Pathology |
|
|
|
| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
|
|
|
| from Schmidek and Sweet: Operative Neurosurgical Techniques E-Book: Indications, Methods and Results (Expert Consult Online and Print) |
180 comments
Hi Michelle,can diastatis recti be fix after 1,5 year after labor? Thank you
Thanks this is helpful my pt is having me do these to. I wanted to make sure I was doing it right. I had a c section and I hadn’t realized how badly it wrecked my core. I started having knee problems, pre-patella syndrome as a result of the muscle loss. We thought it was my weight ruining my knees but regular exercise and weight loss weren’t improving and we’re actually making it worse. So he said not sit ups or butterflies too.
Since 4 pregnacy its been hard to reduce stomach and it feel very weak in the muscle area from tummy
Can I do excirse after 3month normal delevry? With 1.5cm open
For how long do I do there exercises? Do seven minutes a day for a month… or?
I need a trainer or physical therapist to help me recover from my DRA:( I feel like I’m not doing it correctly
Hello Kelly!
I am eight weeks postpartum and can stick one finger into my navel. Further up and further down I can only fit the teeeeniest tiniest tip of my index finger -which is good I guess and I am very happy about this.
Some people say that this can be considered a healed DR since it is so small. But I don’t feel like I am recovered at all being able to potentially hide things in my split abdominals….!? It is such a weird thing to know and frankly it freaks me out.
What is your stand on this, when can I see myself as recovered? Will the gap close completely or is damage control all women can ask for?
I am going through your exercises and slowly getting back on the exercise train. I so wish I can go for runs again sometime down the line but I wouldn’t dare to risk it even with a mild DR… What are your thoughts and experience?
Ee exercises chesthe nijamgane stomach daggara skin tight avuthunda pls cheppandi
Hello, I have 4 fingers separation, I am 6 weeks postpartum c section when can I begin these exercises?
Thank you for this video i had been trying to tighten my belly all wrong! I have 4 kids 2 c-sections and 2 vaginal and 1 very very tramatic birth and my core is gone.
Hello, it looks like I may be the only guy on this comment section. I have DR. 10 years ago I was exposed to some nasty mold and contracted a chronic cough that lasted for about two years. Every cough made
My mid section feel like it was coming apart. Later I found out I had this deformed midsection when I did some sit-ups. I was afraid to go any further because I didn’t want to exasperate my problem. Don’t want to sound like a typical guy but will this work for me and how long before I start seeing results? A part of me wants to start doing planks and sit-ups right away. It’s quite frustrating for me.
Aww your voice sounds similar to Cassey Ho ��. She’s another exercise instructor, in case you haven’t heard of her. This workout was highly effective thank you!
#MichelleKenway, are there different exercises for those whose scar runs horizontally?
Thank you.
Hi Michelle, I have a doubt… I delivered by first baby one yr before… it’s c section…. I still have a bulged and stubborn stomach below my chest exactly near upper abdomen… And also while I lie down on my back the stomach is flat… And when I lift my head while lying down… My belly button comes out.. Is it recti diastasis.
Hello hana i want to know that for how many days this first part will be affected or give result? I am late to see video but now i subscribe ur channel nd know about this video plz plz ans ma nd how many days awk we should do this?
tip! I couldn’t feel it until I realized I was shifting the weight into the foot that I wasn’t lifting
Is it appropriate to do small leg lifts while laying on your back with DR
How long or many times do i do this is a week? dily? twice a day? thank youxo
But with DR it is VITAL that we avoid Crunches, Planks, & pulling/stretching too much as these moves stress the very muscles that we’re trying to repair. Please view this PT link from a licensed professional. https://youtu.be/lpp21kgbWJM
Lastima no entender nada..pero eres la mejor..seria genial traducir.��������
This is burning in the front of my thigh. Is that wrong? What can I do to fix that??? I don’t feel it in my lower abs
I never knew I had diastasis recti until recently. My daughter is now 15 yrs old. Will these exercises work after so many years?
i am 13 and i am suffering from this. i am not pregnant and will not be until im married
For how much time it shud be done… How many minutes??? Are there any more excercise
I have had prolapse repairs after the birth of my daughter then surgery for an umbilical hernia I have been terrified to do anything exercise related my gap was 5 fingers about 2/3now hopefully this helps
Im struggling to activate my tummy muscle�� I don’t know if what im doing wrong
Hello thank you this is a great video I have been suffering from Dra for many years as an athlete find it very difficult to do this you make it simple and easy to understand. I will try to start doing this again.
When you’re discussing the “zipping up” am I holding a pelvic floor contraction the entire time? Thanks!
I’ve diastasis recti but it’s been over 5 years post my baby’s birth. Can I still lose that? Will a follow up with Physical therapist help or should my Primary help in this case? My primary hasn’t ever stated about my diastasis condition. (I’ve a gap of more than 1 inch )
can you do this with an umbilical hernia?
i’ve had one since i was born so it’s not really a problem, but i don’t want to make it one lol.
This is what I really been looking forward for thanks for sharing ��
Woow! I wonder how she still can talking while doing that exercise.
Well explained. Then should we engage our TVA during our daily activities? ie standing or sitting in a train, perform other strengthening exercise
Thank you for the great explanation to show how to activate the lower tummy and transverse abdominals correctly. This is one of the best videos I’ve seen for Diastasis Recti Exercises.
This may be a stupid question but are these exercises good for Diastasis Recti in Men?
This is amazing, I can really feel it after, like a corset on!!
Can you point me in the right direction for any other exercises to compliment this please? Thanks:)
Anyone else feel pain in the middle of their upper back doing these?
is this even really safe for Diastasis Recti? the first one seems like a crunch movement and I thought that isn’t ideal..nor the planks around the 5 min mark….
Love the bent knee fall-out Michelle! I love the way you explain these exercises. Thank you for sharing!
hi.. i am a 36 old man..a year ago i lost 15kg and now im almost fat free..the problem is..my stomack pulled back since i dont eat to much now..and it left a hole in my muscles..i have a hole in my upper abdomen and under my left rib cage..its like the muscles are torn..i have a bit heavy work so every time im on my feet and working more than 2 hours..and i have to finish the shift for full 8 hours..i get a horible back pain and my stomach bloats and hurts so much i allmost pass out every day at work..i have seen a doctor and they knew nothing:S so i am taking pain pills every day..i will try what you are saying but i was just wondering if you know anything about it or will it even help because im kinda desperate..i dont think i can keep my job this way and i really need it..i dont even know if stomack is suppose to become full of air and hurt from diastasis recti..i know it does but i dont know if it should hurt this much:S i was checked for tumors and checked all organs and spine and everything is ok with organs and bones.. if u can help in any way i would be very thankfull..sorry for my english its not my language.. P.S. i dont have hernia..witch is strange
can u plz tell some perfect and quick arm exercises. saggy arms actually
I didn’t had that huge of a belly after birth after baby 5 my abdomen is huge and hanging even though I m exclusively breastfeeding. now can I get some shape back.
low plank is hard, also putting your arms more forward, will make it more challenging.
I love this so much. I relly felt the burn ������
Thank you very much for sharing this!
Hi…madam..i had my 2nd c-section 1.5 years ago. Can i start doing these execersices?
Hi thanks for the great video! Do you have any advice or exercises for weak glutes which are ok to do with the Diastasis? Thanks!
Hi, can i do this exercises if i have umbilical hernia, is there any risk to strangulate it, if so?..and, do you also have a video for fixing umbilical hernia? When i press the belly button, in certain exercises, the right is to exhale, right? I ask bcs recently i have seen the opposite, inhaling…Tyvm
Hi, tried I once and as my upper abdominal are not working it was very difficult some exercises and in the end my upper abdominal wall was hurting, and not in the muscle area… Maybe too advance for my type of diastasis.
1st day. I couldnt do everything but I really tried my best. Camt wait to continue
I’m a guy, with a crazy 5 to 6 finger gap. Should I be wearing a split 24/7 along with these exercises. Any idea on how long a recover time such an extreme gap takes to heal?
I have noticed when doing ab excersices my stomach domes up, how ever i don’t feel a gap between my abs(no more than 2.6 cm, feels around 1 finger, i cant feel it out that well, when i push down with the fingers it feels hard.). I have a very very slight pooch, almost unnoticeable. I have never been pregnant. Could this possibly be from wrong form of excersice?:)
Hey hana lots of love from India. Its my second day im feeling a little bit of pain inside the stomach after doing exercises. Is it common
Hi Michelle around the 2:50 mark you mention retaining the inward curve of our lower back. Does that mean we’re not pressing our lower backs into the mat/ground?
Thanks so much, I’ve found your videos extremely helpful!
Does this workout suitable to have flat tummy and strong core?
thank you so much they are very helpful. I was wondering, I had my 2nd baby almost 2 years ago. my diastasis recti is only mild but noticeably enough for me. is it still possible to repair it fully? I’m in my early 30s and overall a healthy weight/ok fitness. thanks so much again
Hello Michelle glad to see there’s hope can I do this while I’m pregnant??
If I put my two fingers on there and I feel the muscle harden on my finger tips, is that considered normal and no diastasis recti?
I thought planks weren’t recommended for diastasis recti healing? So confusing with different information everywhere.
Hi Michelle thank you so much for this informative video, had my last baby no.4 in 2018 April, can these exercises still help me, i look pregnant, my stomach is hard when i stand but soft when i lay down i did the test that i watched in your other video i get about 3 to 4 fingers in and i also have spina bifida so i suffer with lower back pains.
Thank you in advance��❤
Great point about the rectus abdominis (six pack) and how posture is critical to healing diastasis recti. Thank you!
I have had 11 kiddos. My youngest are almost 10mo old triplets. I really hope this will help me. Thank you ��
We are doing your work out. we like and your one are real and we got result. it most we like you because doing exercise without using any things ������
Hi, yes, this is my problem too with really big tummy. Looks like post naval separation in your pic. It’s been 8 years. Can this be fixed?
Great content. In the exercises you gave us, what muscles are being activated in the:
1. Single Leg Extensions
2. Dynamic Toe-Taps
3. Plank knee to elbow advanced
4. Double Leg Lower and Lift
5. Bird Dog Spinal Balance
6. Plank Shoulder Taps
7. Plank Knee Taps
I’ve talked to Dr. and they say exercises do not work for dias-recti. That only surgery can fix this issue!! Will the exercises work or not. My seperation of my muscles is pretty far apart. I am a male. When I try like a crunch. It looks like a nerf football is in my stomach.
I have 3 year old baby
Is this workout applicable to relieve my diastasis recti
Hi i had my c section 3years ago..but still i had not recover my mommy tummy..after this exercise it will recover my tummy???
Nice work out i will try this,since i gave birth for 5 beautiful angels..and now i think its time for me to transform my body for being sexy hehe..i will try this work out and thanks for sharing this vedio..i can do it..for those who want to try this work out,,,WE CAN DO THIS��.
How long (on average) should I work on DR reparation to close the gap?
Hi Michelle! Was wondering how long I should do these exercises to see results. I have a one finger gap and I weigh 124 lbs. I’m moderately active, nothing high intensity just yet. Just wondering how long I should do the exercises in this video.. thnx!
This is great. This is the first day i tried this workout. When i saw it for the first time it seems so easy bt this shit aint easy. Im 5 months post partum with hanging belly will share the results
This technique is absolutely correct. This is what my doctor kept explaining but now that I see it I know how to do it right. Thanks so much
While doing some of these abs I develop a gap on my mid back and the ground.. is this alright?
I have no idea what she was doing or saying made no sense at all
Thank you for this video! I have a quick question, once my diastasis recti is healed will I be able to do intense core exercises as I did before I had my baby, or will that separate the muscles again?
Hi Michelle… do you have any more exercises to follow this series? Thanks!!
Hello, my question is when is it safe to start crunches and planks after you’ve worked on this problem? How long should we work on it before doing more intense core exercises? Any help would be greatly appreciated. I really don’t mind the wait. I wanna make sure I do this right. I had twins almost 10 years ago after five other single pregnancies. Always bounced back after my single pregnancies but had a diastasis recti although I never realized that’s what was going on pre YouTube days. Then with my twins I worked hard and lost a lot of weight by the time they were 5 months, then stopped working out and went full on mommy mode not time for me the past 10 years and gained it all back.
But once it all fell apart I tried getting it back a few years ago and it’s been hard but I’m getting there. I’ve gone up and down with acceptance and trying to get it off. I’ve finally made a difference with intermittent fasting, a belly binder, but I know exercise is key. When I was younger I could lose weight like nothing, just eat less or work out 20 minutes a day and poof, gone. But now as I get older it’s sooooo much harder to get it off that I’ve given up at times, but I’m more determined than ever. I don’t mind aging, but I’m not gonna let it all go weight-wise, then it’s all over. I’m 41.
Long story short, I’m starting to lose weight but realize I have this problem and I may have made it worse at some point in the past few years when trying to lose the weight I gained back. Um, so here I am a mess. I’ve done a belly binder, which I know you’re supposed to do with exercise but couldn’t make time to do the exercises. I work and sit at my desk all the time. If I’m not at my desk I’m doing something for my kids. I am finally ready to do this and want to do it right. I’ve saved your video and a couple other safe ones to my favorites tab on Edge, but just want to know when am I in the clear to move forward with planks and crunches. I love them and it was a bummer when I realized they were making my belly worse.:( lol.
I am a very physically fit guy. I exercise 5-6 times a week of some sort. My abs have all of a sudden lost definition and there seems to be a bulge just above my belly button that goes up to my ribs. (gets thinner as it goes up) its dead center between my abs. Also I have what seems to be a beer gut and lower back pain. I have done a ton of research but im still not sure if what I have is a Diastasis. reason being when I lay down on my back and do the finger technique to feel the gap, the gap doesn’t seem to be where the lump is. I can feel the gap (about 2 fingers) around my belly button and below it. Above seems to feel normal, but that’s where my bulge is. I am using the bathroom regularly, no blood, no pain. I am thinking of going to the doctors but would first like to get an experts opinion.
Hi I am mother of 1 month old baby. When can I start this work out
Hi, I have a question. I have a hiatus hernia and a small ventral hernia. The surgeon my doctor referred me to has said several times that surgery is not needed, as the ventral hernia is still relatively small. I have a large tummy and asked him if core exercises are safe. He said yes, that they would help to strengthen my abdominal muscles and possibly help my hernia. He also mentioned how my abdominal muscles are “weak”, and also said something about the center of abdomen not being “close”. So, would these types of exercises in this video help what I mentioned? He wasn’t specific on what exercises to do, so I’ve been searching on YouTube and came across this. These seem gentle enough.
1:27 “she’s squeezing her glutes”…. stops and stares for a moment lolz
Thank you SO much for going into so much detail about what “neutral spine” means. As someone who is so new to all this I never knew what people referred to when they said that. So helpful! Also thank you for saying vagina it’s very clarifying. So many people are too hesitant or afraid and it leaves me guessing. I don’t know why so many people have to dance around that word. It’s just anatomy ��
Thank you so much for posting these videos! I’ve had two little ones now, and I’ve had two OBs and a GP tell me everything from “do sit ups” to “it’s just fat.” The only thing that might make the video a touch more enlightning is to see someone with diastases doing the exercises. It’s one thing to see you putting your hands on your belly, but it’s a totally different thing to try to place my hands on mine �� Thx again!
I’m 56 years old and have problems with a falling pelvic floor. Can this help?
Hi @hana milly. am 41 Kg with 5.1 inch and 3 yr old baby.it was normal delivery. I have mummy tummy. is this ll help?
I’m definitely going to do your workouts! I had my 3rd baby a month ago and I definitely want to get rid of belly fat lol
Not sure if believe all this. Crunches use the same ab muscles
Hey nice video, i had baby 3 yrs ago and started some crunches right after birth without knowing i have diastis so that has worsen my belly. How should i start now?
This is great. Exactly what my physio taught me to do. It helps so much to have your video to talk me through it. I really ought to have asked my physio, so I’ll ask you as you mentioned the same what if I don’t feel my hip roll or my back arch? I am definitely activating the deep abdominal muscles but can easily float knee out to 2 o’clock position without rolling the hip and I slide my heel to almost straight leg position before I feel the slightest, barely detectable, lower back arch (I have to really focus to notice it). I do a lot of yoga (or did before I leaned about my diastasis recti) maybe this is why and I should do increase the reps until it becomes challenging?
This is great. I too started after my 2nd delivery. How long should i do this part 1.
Thanks Hana….. I love ur workout program…. Kudos
Pls dear, do I need to be doing it every day for 3-4 months… Pls reply��
Will these work for a DR that’s above the navel, closer to the ribs? Or are there just form the lower abdomen?
Madam I got pregnant for 2nd time just after 4 months of my 1st baby’s birth. I have flexible skin. After c-section for 2nd baby. My belly muscles got aprt and my belly is too much hanging outside with pain on lower part of uterus. Should I wear a belt for lower uterusto uplift the hanging belly from downside?
Hi can you also help also with pilates for Post partum umbilcal hernia. Tia
It’s getting g very difficult for me to do those excersices with leg lifting…
Hello hana I’m mom of 8yr girl & 5 yr boy now I want to gain my shape again which exercises should I do… Plzzzz plz ans hana god bless you…Love from india…❤️plz hana advice my earlier I am fan of your workout
Mam i have 2 fingers gap in abs having a 7 month baby can u please tell me how much time this exercise take to heal n will i able for normal life routine thank you
Just started using this workout everyday! Boy do I feel it in my core!!!
when can i start doing this exercise? i had a vertical c-section and am 13 weeks postpartum
I had second c section 8 weeks ago my Belly is huge and loose… I’m 85 kgs and 5.5 height.. which excercise to start..plzz hlp
is it as effective to do this while losing weight instead of post weight loss??? i’m trying to lose weight while also exercising. thanks.
How many days can exercise after normal delivery of thighs and abdomen….
Hi, can you do this when pregnant? I still have DR from first pregnancy and am now pregnant again. I would really like to prevent it from getting any worse. Thanks.
This exercise is very effective and she’s smart but wayyyy too much talking. Lol
This is a great workout for the most part, but should not be for anyone with Diastasis Recti. These type of exercises are not for this and can actually make the separation worse…
Will following just these exercises help in removing belly pooch along with closing of abdominal split
Hi hana….seems good core workout…would be starting this tomorrow. I am not new to exercises including core but this video includes a lot of new core series. I loose weight but still struggling to get my belly tightened. How long this should take to show results and can I use these sets every day?..would appreciate any advice…thanks
Hana it’s so difficult to do for me.. I can’t even my legs and arms hold for a sec:(
This exercise is brutal. I started doing it and was like ‘hmm… This is easy. Why’s this easy? 5 mins into it and i realize her legs were suspended all through. Wtf; Real torture. And she said you can go another round. ������. No Hannah. Thanks.
On another note. I struggled to keep my back flat on the ground. But i placed my arms beside my butt and sometimes under just to get through. I have been doing this for a while and my stomach is tightening and getting harder. It feels like a board. Like something is holding my stomach on the inside. Yassss.
how long should I do this excersise? I did this for one week and i can feel result thanx
Hello! Thank you so much for this video! Tried the workouts today and felt great engagement. I spent some time doing intense ab workouts that I shouldn’t have and have stopped them and am focusing on repairing now.
My question is I feel like my right side is much stronger than my left. Should I do more exercises on the left side to compensate?
I have one finger diastasis rectai, can i do cardio like planks and swats??
Hi Michelle, my baby is 1 year old but my abdominal separation is still about 2 inches separate. Do you have any recommendations on how exercise? I really wanna get back to my intense workout.:(
How long i have to follow this routine, before going to another routine of yours? ✨
I am 2 years postpartum, and i think my belly has healed, it only has almost 1 finger gap. But i have hanging belly fat mostly. I hope you can answer to me ��
Thank you for this informative video and for keeping comments open. I learned a lot from people’s questions and your replies!
Thank you so much i just started the exercises and i can already feel the difference.You a life saver: )
Hi Michelle, Thanks for the great videos. Question: can a person have no gap in the recti muscles but the abdominals dome slightly when leaning back.
I have diastistis rectile one finger,one baby, advice on the exercise kindly.Thanks Hana Milly
Hi ive been working out forever and my belly pops out I had a huge 2nd pregnancy and now hes 4 and now I realize I might have diastolic or how ever you say it. I guess the question is can I still fix it and get a flat stomach it is so frustrating.
Hi! I am a young woman in 20s without kids, but I do and have always had a pooch (I now know and classify that as having a diastasis recti), ever since I was like 10yrs old. I currently have developed “urge” form of overactive bladder problems. Do u think this has something to do with it? What can I do?
I developed this when I did sit ups must have didnt them wrong. Would this help me to fix it? Happen 2 months ago
Are you supposed to be drawing the muscles in exclusively with your hands or are you supposed to be flexing your muscles to bring them in as well?
hii dr Bri is your download version of ab camp is same as the one you updated here?
Is this workout only for pregnancy? Because I’m 17 years old and want to do this
This program is completely free, so support me by clicking the like and subscribe button. If you want to join this challenge, let us know by leaving your comment down below. Update your progress on our community https://www.instagram.com/inshapefam/ or create your own Youtube video sharing your progress to motivate people to get fitter, healthier ����More FREE workout programs https://www.anhfit.com/w/ Quick & intense workouts https://www.instagram.com/anhfitcollection/
Hello Hana I am overweight about 85 + kg my height is 155cm my lower body part is too much I am searching post pregnancy exercises. After forth baby,Are these exercises best for me? Pls reply me.
So is it a pubic bone? or pelvic bone? Not trying to be funny I have never heard of a pubic bone ��
I’m about 2.5 months post C-section and started these exercises about 2 weeks ago, I’m doing them almost every day. I have not done measurements, but I feel as if my tummy is getting bigger rather than smaller… Is that possible? Does it mean I’m doing them wrong? The exercises seem so gentle, so it’s hard to imagine they could do any harm. I think I’m activating the right muscles I feel mild pain in lower abdomen and close to my legs, when doing them. Any advice would be great.
I had 6 big babies. My split starts high and is visible with the naked eye. Is there anything other than these exercises I can do to speed up the process?
Hey,
I lost almost 30 kgs of weights and have really loose skin, can you suggest me on this and if at all is there any diet plan to follow
Thank you very much for your exercises. My doctor thinks that my DR and prolapses are not big deal and he told me that is not way to repair a DR but to get operated. I will try your exercises anyway.
When should i start doing this after birth? Can instart this after birth or need to do it before 6 weeks
Hi! I have a hypertonic pelvic floor due to endometriosis, combined with very poor core strength. My physiotherapist has given me lots of relaxing and lengthening exercises for my pelvic floor, in combination with some gentle strengthening exercises for my thighs, glutes and core. Is the exercise shown here suitable for strengthening the core without further aggravating the pelvic floor? I’m keen to strengthen where I can, as I’ve developed chronic backache as a result of years of my weak core + tight pelvic floor. Thanks in advance for your help!
Michelle your on my playlist! I almost gave up trying to get back into shape. Everything I was doing was hurting my back. You’ve given me technique & gentle guidance. I’m scrolling through all your core exercises. Your a God send ��!
Hi, I have dealing with what I was told by a Surgeon I had some stomach hernias. They didn’t give me any trouble. It was more of a vanity issue. I have recently had a check up and this doctor told me the big goose egg in the abdomen was diastasis recti. He said I would have to have surgery very much like a tummy tuck. I have done some research and found some type exercises can help with this problem. You just stated in your video that one should not do crunches. Are these few exercises all you recommend for this problem? Gary W Tate
Hi Michelle. I am 61 and my last pregnancy was 23 years ago. Will it just take longer to get results in this scenario? I experienced prolapse as well. Thank you for the video presentation.
I have a small recti, but i also have a tight pelvic floor, which im going to PT for right now.. how do i fix my recti, but also strengthen my glutes, fix my forward head poster and relax my pelvic floor at the same time? Im struggling
Hi hana it’s been one year of my cs section I have 2 finger diastasis recti. Sometime I thought if I will lose belly fat so afraid of loose skin what can I do and which excersie to follow..some says plank is not good for diastasis
i literally cannot do any of these and it makes me mad:( edit: i can only do like 4 LMAO
Hi Sofia, how many sets and reps should we do as its not mentioned. I beleive i found the right video, as i suffer from low back pain and hip pain. I have done all kind of x rays and all are normal. So I will be doing these exercises for 30 days.
Mam I had C section now almost 2.5 yrs,and I had my miscarriage last month can.i do this,just I started core training,which one I should to first, because I have one finger diastasis recti, and I have loosen belly booch mam please help me, and.i have urinary muscle is loosen,when seeing I have leaking of urine?
Hi, I have a question. Even though I haven’t gotten pregnant or any children or any surgery. Does this workout works to tighten the mid section tighter and get rid of lower belly?? Or what do you recommend me to do the programs?
Hana, this is what is was looking for. Started it today, will definitely share my results. Thank you soooou much dear…. Much love from India����
My fourth delivery 3/06/2020, my abdomen skin is very saggy, all delivery cesarean how many days starting exercises
Hi Hana,
I have Diastacis Recti, and after 8 years, still looks pregnant with a big tummy.
Is these exercises safe with a 3f gap post naval?
always looking forward for your new videos! if i have 2 fingers gap..can i start doing crunches?
Hi Michelle, I just found your exercise and I have been going the wrong exercise for 6 years now, I want to know if this exercise will help heal me 6 years of wrong exercise?
My doctor told me to pull my anus in. When I do I should feel a slight muscle shift, it’s very slight. I’m a male, so I guess this would be the technique I would use.
Hello hanna milli.I am kavita.I have 3 years old baby from c section.I try to your post pregnancy workout course it was my 4 th day of week one.can u make a diet plan vegetarian for indian diet for me that i complete my nutricians.
Hello, Michelle!
Thank you for exercises! I have a question. What do you think about using hula hoop for correcting the diastasis?
How many reps and how many times a week will you recommend for this excercise?
Hi I am a future osteopath and I love your videos! I would like an advice from you if it’s possibile: I am not post pregnancy but I have a low belly fat that I can’t get rid off. I tried so many Abs exercise and I was wondering if these exercises on the deep core muscles would be useful for my situation. Can you help me?
shouldn’t you progress up to this first? By learning how to ENGAGE to deep core muscles? Most people can’t even contract it without having to really concentrate lol, never mind doing all this at the same time.
Can I do also the butt and chest workout with the diastasis recti? Or should i stick only to the diastasis recti workout?
When doing these belly therapy workouts should I tighten my belly or is more sucking the belly button in?
How much time will take to perfect shape… Please reply me. Iam c section mother 4 y bck,with5kg baby.now iam78 kgs.
You can tell right away that Michelle knows what she’s talking about. Thank goodness she’s a P.T. A lot of the videos on youtube are from people who are just personal trainers and don’t understand the physiology behind this. Some of their exercises could actually make things worse. Thanks Michelle!
I had a total laproscopic hysterectomy a week ago. How long do I have to wait before I can do this exercise. Also if you could advise me as to when I can resume Pilates and Yoga. And if any type of exercises I need to avoid. Thank you
Hi there:
Thanks for posting, would you wear your brace while doing the exercises?
Thanks
Pauli
Hi! this has helping my lower core muscles so much! how do I engaged my upper core muscles at the same time? I can engage my lower abs but my ribs stay up and open and when I flex them in tight, my lower abs bulge out to brace myself. advice? thanks!
You describe it so well! I’m not very good at it yet, but I will keep using this video and practice. Thank you!❤️❤️
I have a question: when do we have to exhale then to inhale? Thanks!
love this! thank you…i’ve been so scared to work out any abs, worrying i’ll increase my DR! doing this along with your crunches ab video. how many times a week can i do these? is it safe everyday?
Hi dear Hanna thank u somuch uploaded this excerise. My son have 20years pass i have big tummy before 3 months i did this excerise continue 3 months i have very tiny tummy now i am very happy i can wear my saree i am Indian i am so happy thank u somuch million times
Awesome. The BEST! Wonderful video. Such good instruction. I felt it right away and still feel it afterwards…which is very important because it reminds me to keep my abs strong.
“You gave birth to healthy and beautiful babies, I am proud of you.”
Me, a guy: jeee, thanks.
Hello.. I got operated for Disaste recti one and half yr ago.. Can I do this work out now..?? Plz reply.. Thanku for such useful work out ��
In this exercise i am feeling more my legs then abs. What i am doing wrong? ��
Has anyone done these exercises a few months and saw the results?
As an expert in corrective exercise, I estimate that most of my personal training clients have some type of musculoskeletal problem they’re seeking to fix along with getting in the best shape of their lives! And I know there’s even more people out there, seeking these answers. So I’ve decided to share some of my favorite exercises in this workout series called How To Strengthen Your Deep Cores Muscles.
The exercises in this workout series are all targeted to help you (re)activate your transverse abdominis through exercises that will challenge you, without hurting you!
I’m giving you three different episodes in which I’m showing you three different levels of exercises so you can start where you are right now, no matter your fitness level, and slowly progress the exercise intensity as you get stronger.
HOW TO STRENGTHEN YOUR DEEP CORE MUSCLES Episode 1: https://youtu.be/SimkY1D7gVs
HOW TO STRENGTHEN YOUR DEEP CORE MUSCLES Episode 2: https://youtu.be/XxQRUDk68J4
I tried several exercises for diastasis recti and the results were very simple, but after I did your exercise my diastasis recti is healed.. I am very happy thank you
Hi dear i try to do this exercises but hurting my under tummy thats okay or not?my delivary finish 19 years ago?
why this excersice will close your abs? I would like an explanation on why.
Planks, bicycles and crunches make the diastasis recti worse, I want to know if these exercises are truly safe for it! I’ve asked under many of your videos, please give us an answer! I have a 4 finger gap at 14 months PP and I am making your exercises but the area always hurts.
Thanks for these…its awesome… Can you please make videos to tone our back…
Hi Michelle, your videos are very helpful, I recently realized that I have been bracing my core/ engaging my muscles incorrectly when doing any sort of lower ab exercises. Now that I have been practicing how to engage them correctly, it seems like my lower abdominals and upper can’t seem to engage at the same time, my question is do my upper abs need to be engaged while preforming lower ab exercises? Do you have any videos covering this that you could recommend? maybe videos on how to engaged certain/ different core muscles in general? I would appreciate any advice you could give me so much.
Could you recommend a belly wrap that would help for umbilical hernia and diastasis recti?
Am 7 weeks postpartum. I don’t feel any gap though but I’d love to do this exercise to help tighten the saggy skin
Amazing exersize! I discovered that It very helpfu to do it before each practice. Many many thanks! Tatiana
I’m currently working and following your booty workout vol. 1 and it’s amazing. So excited to see the result. Now I have a question. Can I do this exercises for diastasis recti while on my booty workout program? Waiting for your reply. Thanks, Hana!:)