How To Fix Abdominal Separation | EXERCISE MYTHS DIASTASIS RECTI


No Pilates, no crunches, definitely no sit-ups,
no twisting, no bending, no being on all fours, and definitely no lifting your hands over
your head. Pull ups, they’re a no-no too. Swimming, forget about that. You can’t do that. So, what exercise can you do when you have
diastasis, when all you hear is all these people fear-mongering, telling you, “Don’t
do this, don’t do that?” You can’t do anything! We’re going to get to these exercises that
you’ve heard that you should not do when you have diastasis recti. We’re going to break it down and see, can
you do these exercises, or should you wait? Welcome to the Strong Mom channel with fitness
and nutrition for strong moms like you, so that you can be strong from the inside out,
especially after having a baby. So, if you are a mom or a soon to be mom,
please make sure to subscribe and hit the bell below so you never miss a Tuesday video. Welcome back, moms. My name is Denise Chiriboga, and I’m a personal
trainer and holistic nutritionist. I specialize in helping moms get rid of the
mummy tummy after baby. Now, I have definitely said not to do crunches. I even did a video talking all about why moms
should never do crunches. But that was before I know what I know now. Research and science doesn’t support all these
no-no exercises that you’ve heard. In fact, you likely just need to learn a better
strategy to doing these exercises, or learn how to work up to doing these exercises. So, the first one is crunches and sit-ups. I actually did a video about this and the
video is something like, “Why No Mom Should Do Crunches.” And so, obviously, that doesn’t hold true
anymore. The problem is that most people just don’t
know how to do crunches properly and they’re just pushing their belly out. I would never tell a newly postpartum mom
to go and do crunches. That’s not going to do anything to help her
core. But where I would start, if you do want to
do crunches and learn how to do them properly, is make sure that you are activating your
transversus abdominis and your pelvic floor muscles. So, if you’re a mom and you have a diastasis,
I want you to do your pelvic floor contraction with your TA contraction and see, take a look. Maybe you’re holding a selfie video stick
or something, and you’re seeing while you do that crunch, are you seeing that doming
down the midline? And if yes, try a different strategy. We’ll get into strategies after. Maybe you’re just not ready for it yet. Now, here’s the thing with doming. Doming down the midline is not a bad thing. It’s actually really good for you to see,
“Oh, okay. Am I doming while I do this exercise? Maybe I should hold off. I’m going to strengthen a little bit,” and
then maybe try it a week later or two weeks later. “Oh, my doming has gone down. Okay, so I’m improving.” So, doming isn’t a bad thing. So, if you’re a new mom and want to know,
“How do I contract my pelvic floor and my transversus abdominis?” like I’m talking about, I want you to go and
check out this video because this video is going to show you how to do that. This forms the basis of all of your diastasis
healing exercises. For those of you who have downloaded my Flat
Belly After Baby ebook, you’re probably saying, “But Denise, one of those 10 tips in your
book was not to do crunches.” So, okay. Well, thanks for paying attention. Here’s the deal. Yes, I do need to generalize when I’m talking
to large populations. If I’m talking to you guys, I don’t know who’s
downloading my book. Do you know how to do your pelvic floor contraction
yet, or contract your transversus abdominis? If not, I don’t want to be telling you to
go and do crunches because that’s going to do nothing for your core. So, you’ve got to kind of go back with baby
steps and learn step one first. So, while yes, I do generalize some of the
times, it’s sometimes necessary. Now, for those of you wondering, “What is
this book all about?” All right, I want you to come over here. I’m going to put the link below and this is
my Flat Belly After Baby ebook with 10 holistic ways to get a flatter belly after baby, one
of them being with exercise. The other one is my generalization of not
doing crunches. You can get the rest in the ebook. All right. Onto number two, is no raising your arms or
no shoulder presses. Okay, this is ridiculous. One of my clients brought this to my attention. I’m like, “I have never heard that one.” So, ridiculous as it sounds, with my client,
she was pregnant at the time, when she was actually doing lat pull downs, she was actually
doming down her midline. What we did was, we did a couple of things,
so we needed to change her strategy. We reduced the weights, that helped significantly,
and we also changed her breathing. So, we made sure that when she was doing her
pull downs, we made sure that she was picking up her blueberry, remember, that’s the pelvic
floor contraction, and contracting her TA at the same time before she started pulling
down the cable. So, if you’re somebody who’s seeing that doming
shape when you do certain movements, even arms above your head, it could be as simple
as this. Putting your arms above your head leads you
to kind of move backwards because you don’t have the range of motion, yeah, making that
midline protrude out a little bit as well. So, you just need to be watching. Workout with a bra top, with a tank top on,
so you can see what’s happening down there. So, talking of strong arms and shoulder presses,
if you are into arms and abs workout – Who isn’t? I am all about efficiency. So, I paired the two in this 10 minute workout. You just need some lightweights and this is
specific for diastasis recti healing. Yes, you are going to help and work on those
diastasis exercises at the same time as getting some strong arms. So, make sure you do that video with me here. Mama’s, I’m so curious to hear about what
exercises you’ve been told, or you’ve heard, or you’ve read that you shouldn’t do when
you have diastasis. Put them in the comments below because I’m
really curious. So, the third one is doing any activities
on all fours. So, this is one that I also generalize about,
but I want you to think about: what happens when you are in an all four position? You have all of your stomach contents, your
organs, everything that is pushing against your belly. So, if you think about that diastasis, that
is the gap that you have. If you’re on an all fours position, all your
stomach contents are putting pressure onto that midline, that connective tissue, that
wall here. So, if your connective tissue isn’t strong
enough, if you can’t hold a good pelvic floor contraction, then this is something I would
stay away from. I want you to remember that diastasis is a
pressure problem and being on all fours puts pressure down the midline. However, if you’re able to be in an all four
position and you can hold a pelvic floor contraction and contract your TA without any kind of protrusion
or doming happening here, then maybe you’re good to go for a few repetitions of whatever
exercise you are doing. So naturally, we don’t spend too much time
on all fours. But what if you’re a mom and you’re working
on your deep core, your pelvic floor connection, and you really want to do planks or you want
to do push-ups? How do you bridge the gap from where you are
now, in your diastasis recti healing journey, to where you want to be? Well, I’m glad you asked. I’m glad you’re thinking about things in the
future because we’re going to dive into all of that next week. So, I want you to make sure that you hit subscribe
and you hit the notification bell so you’re notified of that video. The last and final exercise that you should
never, ever, ever do is anything that involves twisting. I want you to think about this one for a second. When is the last time you were driving peacefully
in your car and your baby was quiet, like quiet, quiet? No, you are constantly reaching back here,
putting in a pacifier because all you want is some peace and quiet. It’s impossible. Twisting is a major function that we need
to do every day as mothers. So, saying you should stay away from twisting,
it’s not possible. So, I want you to do this. I want you to sit down where you are right
now and I want you to simulate you turning and reaching back to that baby, putting in
a pacifier, whatever it is that you’re doing. And I want you to take a look down your midline. Are you seeing any doming happening down the
midline? Do you see that protrusion? If not, that’s great. But if you are, let’s change the strategy. So again, back to basics, back to our foundation. I want you to make sure that you’re picking
up that blueberry, that’s your pelvic floor contraction, that you are contracting your
TA before you reach and push that pacifier in. Now, once you’ve contracted, what’s happening
in the midline? Now do you see the bulging out? If not, great, this is what I want you to
practice. But if so, it’s all right. It just means you are not there yet, and I
want you to still go back and do all your homework. You know what you’ve got to do. So now you know that all these exercises that
people say you shouldn’t do and stay away from are not inherently bad. You just have to know how to do them properly
so that you’re not increasing any of the pressure that is in your abdominal cavity. So, we don’t want to make diastasis worse. We want to make it better. Now you know what to look for in your body
and how to change your strategy so you’re doing it correctly or even better than you
were before. So, I know why you’re here. You want more information because you want
to get a flatter belly. And that’s why I’m here. That’s why I’m putting all these videos on
YouTube, so that I can help you. But videos will only get you so far. I provide a lot of free content, but I know
you want to reach your goal. So, think about working one-on-one with me
where I will be your coach and lead you and guide you through everything that you need
to do. So whether that’s online training, whether
that’s one-on-one in person, if you live near me, or in my small group coaching program. So, if you want to hear more about those options,
please make sure to check out my website, strongmom.ca/tummyfix. I’ll put the link in the box below. You can check out the options so that we can
work together, so that you can finally feel confident from the inside out and get rid
of the mummy pooch. If you like this video, please give it a thumbs
up. Make sure to share it with all your moms,
because this is the stuff that nobody else is talking about. I will see you in the next video. Remember to hit the bell button so you don’t
miss next week’s video.

9 thoughts on “How To Fix Abdominal Separation | EXERCISE MYTHS DIASTASIS RECTI

  1. I re-injured my DR doing heavy deadlifts! I guess it makes sense because of the huge amount of intraabdominal pressure, but I thought I would be fine.

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